by Egg whites are high in protein, and have zero fats. Read on to learn about the benefits of including these in your diet.
Eating an egg is always a good choice as it is believed to contain high levels of protein. However, it all depends on which part of the egg you eat! The yolk of the egg is high in cholesterol and fats, which is why people tend to eat egg whites. Although egg whites are healthy on their own – with fewer calories and lower cholesterol, they lack the wholesome nutrition of a whole egg. Read on to find out more about egg whites, and how to include them in your diet.
What is an egg white?
Egg white is the white part of the egg, which surrounds the yellow yolk of the egg. When you crack an egg, the egg white is the thick, semi-transparent liquid that surrounds the egg yolk. This turns white when cooked. Egg whites are also known as albumin, and they work as a shock absorber for the egg yolk.
Egg white nutrition
One large egg white contains the following nutrients, according to the United States Food and Drug Administration.
Water: 28.9g
Energy: 17.2kcal
Protein 3.6g
Fat: 0.056g
Carbohydrate: 0.2g
Fiber: 0g
Calcium: 2.31mg
Benefits of eating egg whites
Egg whites are a nutritious part of the egg. Here are some of the health benefits it provides:
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1. Low in calories
Egg whites are made up of 90 percent water, and are low in calories. One egg white has only 17 calories, making it a great choice for a low-calorie snack. It contains no fats or carbohydrates. So you can make an egg white omelette, or an egg white breakfast cup for breakfast if you are on your weight loss journey.
2. High in protein
Although egg whites are low in calories, they are also high in protein. An egg white from one large egg has 4g of protein, which is about 67 percent of the protein found in the whole egg. According to a study, published in Nutrition, they contain complete protein, which includes nine amino acids needed by the body. Hence, it keeps you fuller for a long time and also helps you build muscles. Especially if you are on your weight loss journey, because the combination of low calories and high protein make egg whites a great choice for you.
3. Fat and cholesterol-free
Egg whites contain no fats or cholesterol. This is great for heart health. A study published in Plos Medicine, said that the cholesterol from eggs was associated with mortality from cardiovascular disease and cancer. However, while the egg yolk contains cholesterol and fat, egg whites are free of this. Egg whites also contain no fat making it a great choice for weight watchers.
4. High levels of potassium
One large egg white has about 54mg of potassium. This is associated with better heart health, as well as bone health and overall body functioning. This helps to maintain your blood pressure as well.
How many egg whites should you eat per day?
According to the American Heart Association, it is healthy to eat two egg whites a day. However, it also depends on what else you plan to eat that day, and the nutritional composition of that food. Also, just like the whole egg, egg whites need to be properly refrigerated and cooked before eating.
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Side effects of egg whites
Although egg whites are excellent sources of protein without fat or carbohydrates, you should limit your consumption to the daily dose limit. Sometimes, these proteins can also trigger an allergic reaction. A study published in Molecular Immunology suggests that one to two percent of children suffer from egg hypersensitivity. This can lead to a runny nose, hives as well as swelling.
Also, make sure to cook the egg white well. Undercooked eggs can cause Salmonella food poisoning. The Centers for Disease Control and Prevention says that cooking egg whites to a level where they turn from a liquid to a complete solid can help keep this food poisoning at bay.
Another disadvantage of eating too much egg white is its protein content. This tends to block the absorption of biotin, a water-soluble vitamin in our body. However, this is extremely rare, and a large number of egg whites would be required to cause a deficiency.
Egg whites vs. whole eggs: What to eat?
Egg whites or whole eggs, your decision on either of these depends on your end goal. While egg whites are a great choice for those on their weight loss journey, whole eggs have more nutrition. Egg yolks contain antioxidants – lutein and zeaxanthin – which have a wide range of benefits such as preventing age-related eye issues and cataracts, says this study, published in Investigative Ophthalmology & Visual Science. Egg yolks are also a good source of vitamin A, vitamin B12, vitamin B2, as well as vitamin D.
How to separate egg whites from egg yolks
Although it can be tedious to separate the egg white from the yolk, there are many ways to do this easily. The easiest way is to open the egg on a flat plate. Take a plastic bottle, with a small mouth, and suck the yolk out of the egg.
Another way to separate the egg white from the egg is to break the egg, keeping the two halves together. Now let the egg white slide out of the crack between the two halves.
Summary
Egg whites are a great source of protein and are low in calories. They also contain no fats or cholesterol, making this a great choice. However, a person’s consumption must be restricted to a maximum of two egg whites per day.
