While choosing straight-up egg whites does lower the omelet's calorie, fat, and cholesterol content, it also makes the meal void of vitamins B2, B12, D, and iron.
If you're concerned about getting enough of those nutrients, a good option would be to eat an omelet made of one whole egg and two egg whites. It's still low in calories, fat, and cholesterol, but you'll get some vitamins from the egg yolk. Two large eggs Three egg whites One large egg plus two egg whites Calories 48 Fat 10 g 0 g 5 g Sat. Fat 4 g 0 g 2 g Cholesterol mg 0 mg mg Sodium mg mg mg Protein 12 g The egg-white frittata. The egg-white breakfast burrito.
Logically speaking, they make no sense. After all, the egg yolk is no longer considered the bad guy inside the egg. The link between dietary cholesterol and blood cholesterol—and the link between the cholesterol in eggs and heart disease—has been disproven countless times over the past decade.
From the taste to the texture to the color, egg yolks add a little something that makes breakfast feel satisfying and special to me. Plus, I was missing out on some key nutrients by ditching the yolk. While the white has most of the protein found in the egg, you'll get extra just by eating the yolk. Instead, I used whole eggs and separated the whites from the yolk. At the end of the two weeks, I wasted a LOT of egg yolks—despite all my best efforts to save them to use in other recipes.
I felt pretty bad about throwing away so many yolks. It may cost more At the end of my two weeks, I was more than ready to return to the whole egg. But I think I'll stick with my hard-boiled egg whites before working out—that tip was a keeper! Weight Loss. United States. Anaphylactic shock causes a number of symptoms, including a drop in blood pressure and severe swelling in your throat and face — which could result in death if combined Raw egg whites also pose a risk of food poisoning from the bacteria Salmonella.
Salmonella can be present in the egg or on the eggshell, though modern farming and cleanliness practices can minimize this risk. Furthermore, cooking egg whites until they are solid significantly reduces your risk for this problem Raw egg whites may also reduce the absorption of the water-soluble vitamin biotin, which is found in a wide variety of foods.
Biotin plays an important role in energy production In theory, this could be a problem. However, you would have to eat large amounts of raw egg whites to cause a biotin deficiency. There are some risks associated with eating raw egg whites, including allergic reactions, food poisoning, and biotin deficiency.
However, the risk for most people is small. They may also benefit those who have high protein requirements but need to watch their calorie intake, such as athletes or bodybuilders In fact, the same review noted that eating up to one egg per day may reduce your risk for a stroke Moreover, the nutrients found in eggs have been linked to a host of health benefits. Egg yolks are also a rich source of two important antioxidants — lutein and zeaxanthin — which help prevent eye degeneration and cataracts 25 , 26 , 27 , Additionally, they contain choline , an essential nutrient that many people do not get enough of Eating whole eggs also makes you feel full, which can help you in eating fewer calories overall 30 , In fact, studies have shown that eating eggs for breakfast could be helpful for lowering weight, BMI, and waist circumference 32 , Egg whites are lower in calories than whole eggs.
However, they also lack many of the beneficial nutrients found in egg yolks. Yet for most people, there are not many benefits to choosing egg whites over whole eggs, as whole eggs provide you with many more beneficial nutrients.
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