Egg white is the clear liquid that forms around the yellow yolk inside the egg. Both egg whites and yolks are nutritious and healthy. Egg whites in particular are rich in protein. This is especially noteworthy since egg whites are a source of protein at any time of the day.
Here, we detail research findings on the potential health benefits of egg whites, compare them to whole eggs, explore potential risks, and provide practical tips for incorporating egg whites into your diet. Masu. It is important to note that research on egg whites is limited and involves small groups of humans. Further research is needed to validate the findings and fully understand the potential health benefits of egg whites.
Daily intake of lactic acid-fermented egg whites (which improves flavor) for 8 weeks (equivalent to 8 grams of egg white protein daily), when combined with regular exercise, significantly increases arm and leg muscle mass in women over 55 increased to In addition, muscle strength was strengthened for activities such as knee extension.
However, some studies have shown that whole egg protein, including egg yolk (yolks also contain protein), may be even more effective at increasing muscle mass and strength than egg white protein alone. It is worth mentioning that shown.
A study of 37 adults with a body mass index (BMI) of 25 or higher compared egg whites fermented with lactic acid (equivalent to 8 grams of egg white protein daily) to a control for 12 weeks. Subjects who consumed fermented egg whites experienced a significant reduction in visceral fat (fat around organs), and decreased visceral fat and subcutaneous fat (fat under the skin) compared to both initial measurements and the control group. We found that the ratio was significantly improved.
In a 2017 study, 88 adult men with mildly high cholesterol were divided into three groups and given different amounts of lactic acid-fermented egg whites. Each group received 4, 6, or 8 grams of egg white over 8 weeks. The 8-gram group had significantly lower total cholesterol levels compared to baseline, with significantly greater reductions than the 4-gram group.
Additionally, the 8-gram group had a significant reduction in LDL or “bad” cholesterol compared to both baseline and the 4-gram group. Eating 8 grams of egg white protein daily may lower LDL and cholesterol levels and prevent heart disease in men with mildly high cholesterol.
A study in student athletes investigated the effects of egg white protein supplements on antioxidant capacity and mental fatigue. Antioxidants are associated with reducing post-exercise fatigue.
Results from the first part of the study, which involved 19 participants, revealed that compared to a placebo, those who took the egg white supplement had significantly increased antioxidant capacity. Furthermore, in the second part of the study involving 74 participants, two weeks of egg white supplementation significantly reduced mental fatigue compared to the placebo group.
Below is the nutritional information for one large grade A egg white (34 grams).
- calorie: 17.7
- protein: 3.64 grams (g)
- fat: < 0.08g
- carbohydrates: 0.802g
- selenium: 6.09 micrograms (mcg), or 11% of the daily value (DV)
- Riboflavin (vitamin B2): 0.133 milligrams (mg), or 10% of DV
Egg whites are generally recognized as a pure protein source due to their high protein content and amino acid score of 100. This score means that egg whites provide all the essential amino acids essential for human health. Essential amino acids cannot be produced by the body on its own, so they must be obtained from the diet. Amino acids that can be produced within the body are called non-essential amino acids.
Amino acids serve as the basic building blocks of proteins that the body needs to build bones, muscles, and skin. Amino acids also form the backbone of compounds such as hormones and neurotransmitters (messengers in the brain).
Although egg whites do not contain most vitamins and minerals, they are an excellent source of selenium, a nutrient important for reproduction, thyroid function, and DNA production. Selenium also helps protect the body from infections and cell damage.
Egg whites are also a good source of riboflavin (vitamin B2), which is important for proper growth and development and for converting food into energy.
When comparing egg whites and whole eggs, it is clear that egg whites are primarily known for their high protein content and contain little else in terms of nutrients.
On the other hand, eating large eggs whole with their yolks provides a variety of essential nutrients. One large whole egg contains about 72 calories, 6 grams of protein, and 5 grams of fat. Additionally, whole eggs serve as an excellent source of iodine and riboflavin.
Whole eggs are also rich in selenium, choline, and vitamin A, meeting at least 20% of your daily recommended intake. Choline is essential to the brain and nervous system, supporting mood, memory, muscle control, and other functions. Vitamin A is essential for proper growth, development, immunity and eye health.
In addition, whole eggs contain lutein and zeaxanthin, which are carotenoids (plant pigments) that protect against eye diseases such as macular degeneration and cataracts.
If you only eat egg whites, you may be deficient in various nutrients. However, if you’re looking to increase your protein intake without the added calories and fat from egg yolks, egg whites can be a good option.
Although eggs are generally safe to eat, they do come with some risks.
Egg allergy occurs when the body’s immune system becomes sensitive or overreacts to proteins in egg whites and egg yolks. It is estimated that 2% of children have an egg allergy, but about 70% of them will outgrow it by the time they are 16 years old. Symptoms of egg allergy include rash and abdominal pain. If you feel sick after eating eggs, or if you suspect you have an allergy, it’s important to see an allergist.
egg shells can be contaminated Salmonella Bacteria develops in the droppings of birds after they lay eggs. If the egg forms inside the chicken’s body before the shell forms, the inside of the egg can also become contaminated.
Salmonella It can cause symptoms such as abdominal pain, diarrhea, vomiting, and fever. These symptoms can be especially severe in young children, the elderly, and people with weakened immune systems. It is important to properly handle eggs by inspecting the eggs you purchase, discarding any cracked eggs, and storing them refrigerated at below 40 degrees Celsius. Cooking egg whites and egg yolks until set, Salmonella danger.
Additionally, consuming large amounts of raw egg whites can lead to biotin (vitamin B7) deficiency, also known as “egg white disorder.” Raw eggs contain avidin, which can bind to biotin in the intestines and prevent its absorption.
In addition to separating the whites and yolks in whole eggs, egg whites are available in white-only packets or in the form of dried egg whites or egg white powder. To cook with dried egg whites, mix them with water according to package directions before cooking.
Here are some delicious ways to eat egg whites.
- Scramble vegetables such as peppers and onions
- Place broccoli and cheese in a muffin tray and bake.
- Add cooked egg whites to salads, sandwiches, or wraps for a boost of protein
- Spread the mashed avocado on rice cakes or toast, then top with sliced hard-boiled whites, seasonings, and a little hot sauce.
- Sprinkle scrambled egg whites, diced tomatoes, onions, and cheese on tortillas.
- Make pancakes using egg whites instead of whole eggs for a low-calorie, high-protein breakfast option
Consuming egg whites may have health benefits, including increased muscle mass and strength and may lower cholesterol levels. However, it’s important to be aware of the risks associated with eggs, such as salmonella and allergies, by handling and cooking eggs properly and seeking medical advice if you suspect you have an egg allergy.
Egg whites are a low-calorie, low-fat, high-protein option. It can be incorporated into a variety of meals and snacks. However, it’s important to realize that egg yolks contain a variety of nutrients.
