Eggs. There is a continuing debate on whether or not eggs are a healthy part of a balanced diet. Some claim it’s best to only eat egg whites while others claim the entire egg should be included in the diet. Here is a look at the health benefits of eggs: egg whites versus whole eggs.
Enhanced eggs with extra nutrients such as Omega-3 fatty acids may have more health benefits. This article only looks at regular white eggs readily available and inexpensive at local grocery stores.
Health Concerns Over Eating Eggs. The biggest concern over eating eggs has been the cholesterol content, which is concentrated in the yolk. One large egg has 211 mg. of cholesterol in the yolk. The shite alone has no cholesterol. It was recommended that those with high cholesterol limit their intake of whole eggs and just eat egg whites.
Do Eggs Increase Cholesterol? Several studies show that eating whole eggs does not really increase blood cholesterol levels. One study cites findings from several other studies showing that dietary cholesterol has little effect on blood cholesterol levels. Other foods we eat, such as fresh fruits and vegetables and whole grains appear to play more of a role in how much cholesterol our bodies store.
Health Benefits of Eggs: Egg Whites. Whether you eat the whole gg or just the egg whites, eggs are a good source of high quality protein. One large egg white contains no fat, no cholesterol and no carbohydrates. An egg white has 16 calories and 4 grams of protein or about 7% of the daily recommended value. These values are for an uncooked egg white.
Health Benefits of Eggs: Whole Eggs. As mentioned above, a whole egg has about 211 mg. of cholesterol. Eating the whole egg adds 5 grams of fat, but still no carbohydrates. A whole egg has 71 calories and 6 grams of protein or 13% of the daily recommended value. Again, these amounts are for an uncooked egg.
Health Benefits of Eggs. Whole eggs give higher amounts than egg whites alone of other necessary vitamins and minerals, such as riboflavin and selenium. There is also Vitamin K and Vitamin D in whole eggs, but not just egg whites. Egg yolks contain lutein and zeaxanthin, caretenoids that have been shown to reduce the risk of macular degeneration and cataracts. Whole eggs also choline, which is important for brain development in a growing fetus and young children.
More Health Benefits of Eggs: Weight Loss.Some studies have shown that a low calorie diet and having a breakfast that included two whole eggs helped participants to lose weight. When I was actively losing weight, I ate one egg every day as a part of a balanced breakfast as I found the protein and little bit of fat helped to keep me from getting hungry before lunchtime. I lost over 60 pounds, but I can’t say it was just the daily egg that contributed to my success, though it helped.
Egg Whites Versus Whole Eggs: Health Benefits of Eggs. It is recommended that eating one whole egg a day will not affect blood cholesterol levels and is a healthy part of a balanced diet. Check with your doctor for recommendations if you do have cholesterol problems. Eggs are a good source of protein among many other important nutrients, especially if you eat the whole egg. But you can still get the benefits of protein and low calories from eating only the egg whites.
THIS ARTICLE IS FOR INFORMATIONAL PURPOSES AND SHOULD NOT REPLACE THE ADVICE OF A PHYSICIAN. IF YOUR DOCTOR DOES NOT RECOMMEND EGGS AS A PART OF YOUR DIET, DO NOT GO AGAINST YOUR DOCTOR’S ADVICE.
SOURCES REFERENCED:
NutritionData.com; Egg, whole, raw, fresh
Elizabeth Applegate, PhD; Introduction: Nutritional and Functional Roles of Eggs in Diet; Journal of the American College of Nutrition
NutritionData.com; Egg, white, raw, fresh
The Medical News; Nutritional benefits of egg consumption
