Eggs really are the perfect food and one of a few sources of satisfying the body's complete protein needs. Eggs also contain a wonderfully rich array of essential nutrients so are an energy rich way to start the day.
Unfortunately eggs has garnered quite a bad reputation for their high cholesterol content which by design is largely found within the yolk of the egg. For this reason a lot of individuals have been choosing to chuck the yolk and dine only on the white of the egg. This may not be a rational choice.
Statistics find that by discarding the yolk these individuals are also discarding the main bulk of the egg's nutrition as well. So the question arises as to exactly which vitamins, minerals, and protein are in the egg white and which are in the yolk. Let's divide up an egg and delve into those facts.
This is What Makes Egg Protein Better Than Many Other Sources
Not all of our energy food sources are created equal. Eggs are rich in nutrition but not just any protein, they are chock full of what could be defined as the perfect protein.
There are twenty amino acids that form the basis of protein. The human body cannot produce nine of these amino acids so we must acquire them from the foods that we consume.
Eggs are one of those wonderful foods that contains all nine of these essential amino acids within its proteins. Eggs are a source of complete protein and yes there is protein found within the white of the egg as well as in the yolk.
Fifty-seven percent of an egg's protein is found within the white compared with forty-three percent within the yolk. There is a substantial amount of protein found within both parts.
The Perfect Food for Breakfast, Lunch, Dinner or a Snack
Is Consuming Just the Egg White a Healthier Protein Alternative?
The yolk is where the total cholesterol of an egg is found so by not consuming the yellow portion of the egg you do indeed eliminate the cholesterol that you would otherwise have consumed. However it is important to note that alike many other cholesterol rich foods this is also where the bulk of the egg's nutrition is found.
One hundred percent of an egg's Vitamin A, Vitamin K, Vitamin D, Vitamin E, carotenes and essential fatty acids are also found within its yolk. By only consuming whites you would also lose over ninety percent of the Calcium, Iron, Phosphorus, Zinc, Thiamin, Vitamin B6, Vitamin B12, and Folate found in this energy rich food. Quite a loss of nutrients when you look at it in black and white or perhaps I should say, in yellow and white.
So what nutrition is available in the whites compared to that of the yolk? Eggs are such a healthy food that no part of it is without some nutritional benefit. When you eliminate the yolk and its high cholesterol level from your diet there are many nutritional benefits that you will still acquire.
Egg whites contain over eighty percent of the Niacin and Magnesium as well as over seventy percent of the total Potassium in the egg. In addition there is still also the exceptional high quality protein that is found within the whites.
Cholesterol in the Yolk - Consume it or Trash it
So do you eat just the whites vs the entire egg? The egg white contains zero cholesterol so for those who suffer from high cholesterol it can be very tempting to continue to consume eggs but just toss away the yolk.
The truth of the matter is that things aren't all that they are cracked up to be. Years ago we really did not know that much about the effect of saturated and trans fats on our blood cholesterol level.
The cholesterol in food was considered to be the main contributor to high cholesterol levels in the blood. We now know that this is not true. Genetics as well as bad fats also have a major contribution to high cholesterol in the blood.
This doesn't give eggs a cholesterol free run of the farm though. Cholesterol laden foods can still be a contributing factor in our health and especially to those with Diabetes but this does not mean that you should consume only the whites. It simply means that you should limit the quantity that you consume and also monitor the fat content of the foods you consume with it.
In other words go ahead and enjoy a one egg breakfast but chuck the fatty bacon that you may have been planning on serving up along side it. A diet that includes five to seven whole eggs per week is considered perfectly acceptable for the majority of people. Just keep an eye on the fats you consume and in particular drastically reduce or eliminate trans-fats. Don't skip breakfast it really is the most important meal of the day.
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