For most of us, the standard answer to anyone who asks us what we’ve had for breakfast is “eggs.” They’re versatile, convenient, affordable, and delicious. But, most importantly, they’re healthy.
Fitness bloggers, body builders, and nutritionists all offer varying opinions on how and which part of eggs you should eat. Some say it’s the yolk that’s the most nutritious, while some believe it’s the whole egg. While eggs in themselves are good for you, we’ve got a few reasons why you should consider opting for egg whites.
What Is Egg White?
Before we go on to list the benefits of egg white, it’s important that we discuss what it is. Egg white is the clear liquid that is contained within the egg, holding the yolk in place. It makes up for about two-thirds of the egg’s liquid weight.
A good way to tell if egg white is fresh is to check if the chalazae, the strands of egg white that hold the yolk in place, are prominent or not. It isn’t safe to consume raw egg whites due to the risk of it being contaminated with Salmonella or other bacteria.1 If you’d like to store egg whites then they stay stay fresh in the freezer for 12 months and in the fridge for 2–4 days.2 Here’s why we think you should make an egg white omelet for breakfast tomorrow.
Benefits Of Egg Whites
1. High-Protein Content
Eggs are the poster child for protein-rich foods, but egg whites contain more than half of the entire egg’s protein. To be specific, 100 grams of eggs have 12.56 grams of protein, and 100 grams of egg whites have 10.90 grams of protein.3 4
Studies show that egg white protein supplementation leads to a high resistance muscle strength.5 A high protein breakfast such as that of egg whites is also linked to increased satiety and improved diet quality.6 Even when it comes to pregnancy, high protein foods are believed to lead to fewer birth defects and complications.7 So, it might be a good time to watch those tutorial videos on how you can separate egg whites from a whole egg.
2. Zero Cholesterol
With news of the dangers of cholesterol being reported all around us, deciding what to eat can get confusing. And, if you suffer from heart disorders and high cholesterol, there’s a good chance you don’t buy any product without triple checking the label.
Fortunately, egg whites are low in fat and cholesterol. This is because all of the cholesterol and fat content in eggs is present in the yolk.
This makes them a good option for people with heart disease and diabetics, who can’t eat too many eggs due to the risk of developing high cholesterol. Studies also show that regular consumption of egg whites is linked to lowered levels of cholesterol.8 So, whenever you can, substitute an egg for two egg whites instead.9 10
3. Low Calories
If you’re watching your weight, or looking to cut down on fat to build more muscle, then egg whites are a good option. Egg white in 1 large egg accounts for about only 17 calories. Combine this with it’s nutritional profile and high protein content, and you’ve got yourself a great diet food.11
4. Collagen And Hyaluronic Acid Content
The benefits of egg whites go beyond nutrition. Collagen and hyaluronic acid, sourced from eggshell membrane in egg whites benefit skin and joints significantly.12
Studies show that they reduce wrinkles and hydrate skin, hence being instrumental in younger looking skin.13 Further studies show that they reduce stiffness, pain, and connective tissue disorders, including pain caused by osteoarthritis. If you do suffer from any of these joint and tissue disorders, do consult your doctor and incorporate more egg whites into your diet.14 15
5. High Potassium Content
Within the nutritional profile of eggs, egg whites are rich in potassium, with 100 grams containing 163 milligrams of the nutrient. The recommended intake of potassium is 4700 mg a day.16
Potassium is important for nerve and muscle function. It also regulates heartbeat, blood pressure, and cell functioning.17 Statistics show that Americans have too little potassium, with the average being 2640 mg per day. So, get your natural source of this nutrient from egg whites.18
Studies show that most people who are allergic to eggs in general could tolerate cooked egg whites.19 But, if you are allergic to eggs, do consult a professional before you try them. All in all though, when had in moderation, egg whites can add significantly to a healthy diet.
|↑1||Egg-ucation. Benton Franklin Health District.|
|↑2||Egg Storage Chart. US Department Of Health And Human Sciences.|
|↑3, ↑11, ↑16||Basic Report: 01124, Egg, white, raw, fresh. United States Department Of Agriculture.|
|↑4||Basic Report: 01123, Egg, whole, raw, fresh. United States Department Of Agriculture.|
|↑5||Hida, Azumi, Yuko Hasegawa, Yuko Mekata, Mika Usuda, Yasunobu Masuda, Hitoshi Kawano, and Yukari Kawano. “Effects of egg white protein supplementation on muscle strength and serum free amino acid concentrations.” Nutrients 4, no. 10 (2012): 1504-1517.|
|↑6||Leidy, Heather J., Laura C. Ortinau, Steve M. Douglas, and Heather A. Hoertel. “Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese,“breakfast-skipping,” late-adolescent girls.” The American journal of clinical nutrition 97, no. 4 (2013): 677-688.|
|↑7||Ota, Erika, Ruoyan Tobe-Gai, Rintaro Mori, and Diane Farrar. “Antenatal dietary advice and supplementation to increase energy and protein intake.” Cochrane Database Syst Rev 9 (2012).|
|↑8||Matsuoka, Ryosuke, Mika Usuda, Yasunobu Masuda, Masaaki Kunou, and Kazunori Utsunomiya. “Lactic-fermented egg white reduced serum cholesterol concentrations in mildly hypercholesterolemic Japanese men: a double-blind, parallel-arm design.” Lipids in health and disease 16, no. 1 (2017): 101.|
|↑9||Diabetes, Heart Disease, and Stroke. US Department Of Health And Human Sciences.|
|↑10||Basic Report: 01124, Egg, white, raw, fresh. United States Department Of Agriculture.|
|↑12||Rath, N. C., Rohana Liyanage, S. K. Makkar, and J. O. Lay. “Protein profiles of hatchery egg shell membrane.” Proteome Science 15, no. 1 (2017): 4.|
|↑13||Yoo, Jin Hee, Jong Keun Kim, Hee Jin Yang, and Ki Moon Park. “Effects of egg shell membrane hydrolysates on UVB-radiation-induced Wrinkle formation in SKH-1 hairless mice.” Korean Journal for Food Science of Animal Resources 35, no. 1 (2015): 58.|
|↑14||Ruff, Kevin J., Dale P. DeVore, Michael D. Leu, and Mark A. Robinson. “Eggshell membrane: a possible new natural therapeutic for joint and connective tissue disorders. Results from two open-label human clinical studies.” Clinical interventions in aging 4 (2009): 235.|
|↑15||Ruff, Kevin J., Anne Winkler, Robert W. Jackson, Dale P. DeVore, and Barry W. Ritz. “Eggshell membrane in the treatment of pain and stiffness from osteoarthritis of the knee: a randomized, multicenter, double-blind, placebo-controlled clinical study.” Clinical rheumatology 28, no. 8 (2009): 907-914.|
|↑17||Potassium. US National Library Of Medicine.|
|↑18||Potassium Intake of the U.S. Population. US Department Of Agriculture.|
|↑19||Hasan, Sana A., Regina D. Wells, and Carla M. Davis. “Egg hypersensitivity in review.” In Allergy and asthma proceedings, vol. 34, no. 1, pp. 26-32. OceanSide Publications, Inc, 2013.|