Whole Eggs Vs Egg Whites
I was on a weekend trip with some friends
recently and one of my friends was cooking breakfast for the whole group. I
went over to see what he was cooking and saw he was getting ready to make a big
batch of eggs.
Well, to my shock and horror, I noticed that
he was cracking the eggs open and screening the egg whites into a bowl and
throwing out the egg yolks. I asked him why the heck he was throwing out the
egg yolks, and he replied something like this...
"because I thought the egg yolks were
terrible for you...that's where all the nasty fat and cholesterol is".
And I replied something along the lines
of... "you mean that's where all of the
This is a perfect example of how confused
most people are about nutrition. In a world full of misinformation about
nutrition, somehow most people now mistakenly think that the egg yolk is the
worst part of the egg, when in fact, the YOLK
IS THE HEALTHIEST PART OF THE EGG!
It's a shame at
how many restaurants you can walk into these days and see that
the "healthy" breakfast menu always has egg white items instead of
whole eggs. Are we really still in the "fat-phobic" 80's?
By throwing out the yolk and only eating egg
whites, you're essentially throwing out the most nutrient dense,
antioxidant-rich, vitamin and mineral loaded portion of the egg. The yolks
contain so many B-vitamins, trace minerals, vitamin A, folate, choline, lutein,
and other powerful nutrients... it's not even worth trying to list them all.
In fact, the egg whites are almost
devoid of nutrition compared to the yolks.
Even the protein in egg whites isn't as
powerful without the yolks to balance out the amino acid profile and make the
protein more bio-available. Not to even mention that the egg yolks from free
range chickens are loaded with healthy omega-3 fatty acids.
Yolks contain more than 90% of the calcium,
iron, phosphorus, zinc, thiamin, B6, folate, and B12, and panthothenic acid of
the egg. In addition, the yolks contain ALL of the fat soluble vitamins A, D,
E, and K in the egg, as well as ALL of the essential fatty acids (EFAs).
And now the common objection I get all the
time when I say that the yolks are the most nutritious part of the egg...
"But I heard that whole eggs
will skyrocket my cholesterol through the roof"
No, this is FALSE!
First of all, when you eat a food that
contains a high amount of dietary cholesterol such as eggs, your body
down-regulates it's internal production of cholesterol to balance things out.
On the other hand, if you don't eat enough
cholesterol, your body simply produces more since cholesterol has dozens
of important vital functions in the body.
And here's where it
gets even more interesting...
There have been plenty of studies
lately that indicate that eating whole eggs actually raises your
HDL cholesterol to a higher
degree than LDL cholesterol, thereby improving your overall cholesterol ratio
and blood chemistry.
And 3rd... high cholesterol is NOT a
disease! Heart disease is a disease...but high cholesterol is NOT.
Cholesterol is actually a VERY important substance in your body and has vitally
important functions... it is DEAD WRONG to try to "lower your
cholesterol" just because of pharmaceutical companies propaganda that
everyone on the planet should be on statin drugs.
If you're interested in this topic of
cholesterol specifically, I have another article listed at the bottom of
this page about why trying to attack cholesterol is a mistake, and what the
REAL deadly risk factors actually are.
In addition, the yolks contain the
antioxidant lutein as well as other antioxidants which can help protect you
from inflammation within your body (the REAL culprit in heart disease, not
dietary cholesterol!), giving yet another reason why the yolks are actually
GOOD for you, and not detrimental.
To help bring even more proof that
eggs are better for you than egg whites
, I recently read a
study that showed that a group of men in the study that ate
3 eggs per day for 12 weeks while on a reduced carb, higher fat diet increased
their HDL good cholesterol by 20%, while their LDL bad cholesterol stayed the
same during the study. However, the group that ate egg substitutes (egg
whites) saw no change in either and did not see the improvement in good
cholesterol (remember that higher HDL levels are associated with lower risk of
heart disease) that the whole egg eaters did.
So I hope we've established that whole eggs
are not some evil food that will wreck your body... instead
whole eggs are FAR superior to egg whites
But what about the
extra calories in the yolks?
This is actually a non-issue and here's
why... even though egg yolks contain more calories than just eating the
egg whites, the yolks have such a high micro-nutrient density in those
calories, that it increases your overall nutrient density per calorie you
consume. Essentially, what this does is help to regulate your appetite
for the remainder of the day, so you end up eating less calories overall.
In addition, the healthy fats in the egg yolks help to maintain a good level of
fat-burning hormones in your body.
Overall, this means that
the extra fats (healthy fats) and calories from the yolk are so nutrient-dense
that they actually HELP you to burn off body fat!
Also, your normal supermarket eggs coming
from mass factory farming just don't compare nutritionally with organic free
range eggs from healthy chickens that are allowed to roam freely and eat a more
natural diet. Your typical cheap grocery store eggs will have lower
nutrient levels and a higher omega-6 level and lower omega-3 level. On
the other hand, the cage-free organic eggs from healthier chickens allowed to
eat more natural feed and roam freely will have much higher vitamin and
mineral levels and a more balanced healthier omega-3 to omega-6 fatty acid
I recently compared eggs I bought at the
grocery store with a batch of eggs I got at a farm stand where the chickens
were free roaming and healthy.
Most people don't realize that there's a
major difference because they've never bought real eggs from healthy
chickens... The eggs from the grocery store had pale yellow yolks and thin weak
shells. On the other hand, the healthier free range eggs from the local
farm had strong thick shells and deep orange colored yolks indicating much
higher nutrition levels and carotenoids... and just a healthier egg in general.
This is due to the fact that a free-roaming
hen allowed to roam on plenty of land will eat a variety of greens, insects,
worms, etc transferring MUCH higher levels of nutrients to the eggs compared to
an unhealthy hen that is trapped inside a dark factory farm hen house in
horrible conditions and fed nothing but piles of corn and soy. It's a
in the nutrition
that you get from the egg.
So next time a health or fitness
professional tells you that egg whites are superior (because of their "fat-phobic"
mentality towards dietary fats), you can quietly ignore their advice knowing
that you now understand the REAL deal about egg yolks.
And can we all please STOP with this sillyness about eating an omelete with
4-5 egg whites and only 1 egg yolk... If you want real taste and real health
benefits, we'd all be better off eating ALL of our eggs with the delicious
After all, do you REALLY think that our ancestors thousands of years ago
threw out the yolks and only ate the egg whites? NOT A CHANCE! They
intuitively knew that all of the nutrition was found in the yolks. But
our modern society has been brainwashed with misinformation about fats and
Another interesting study about
I read a study recently that compared groups
of people that ate egg breakfasts vs groups of people that ate cereal or
bagel-based breakfasts. The results of the study showed that the egg
eaters lost or maintained a healthier bodyweight, while the cereal/bagel eaters
It was hypothesized that the egg eaters
actually ate less calories during the remainder of the day because their
appetite was more satisfied compared to the cereal/bagel eaters who would have
been more prone to wild blood sugar swings and food cravings.
Oh, one last thing I almost forgot... I
personally eat 4 whole eggs almost every day with breakfast, and I maintain
single-digit body fat most of the year.
Enjoy your eggs and get a leaner body!