Egg whites are high in protein and have zero fat. Read on to find out the benefits of including them in your diet.
Eating eggs is always a good choice as they are considered to be rich in protein. However, it all depends on which part of the egg you eat. People tend to eat egg whites because the yolk is high in cholesterol and fat. Although egg whites are low in calories and cholesterol and healthy in themselves, they do not provide the healthy nutrition of a whole egg. Read on to find out more about egg whites and how you can incorporate them into your diet.
What is Egg White?
Egg white is the white part of the egg that surrounds the yellow yolk. When you crack an egg, the thick translucent liquid that surrounds the yolk is the egg white. This turns white when cooked. Egg white, also called the albumen, acts as a buffer for the egg yolk.
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Egg white nutrition
According to the U.S. Food and Drug Administration, the white of one large egg contains the following nutrients:
Water: 28.9g
Energy: 17.2kcal
Protein 3.6g
Fat: 0.056g
Carbohydrates: 0.2g
Dietary Fiber: 0g
Calcium: 2.31mg
Benefits of eating egg whites
Egg whites are the most nutritious part of the egg and offer the following health benefits:
1. Low in calories
Egg whites are 90% water and low in calories. With just 17 calories per large egg white, they’re the perfect low-calorie snack. They contain no fat or carbohydrates, making egg white omelets or egg white breakfast cups a go-to breakfast for those trying to lose weight.
2. Rich in protein
Egg whites are low in calories but high in protein. One large egg white contains 4g of protein, which is about 67% of the protein in a whole egg. According to a study published in Nutrition, egg whites contain complete protein, including all nine amino acids your body needs. This keeps you fuller for longer and helps build muscle. The combination of low calories and high protein makes egg whites an ideal choice, especially if you’re trying to lose weight.
3. Fat and cholesterol free
Egg whites contain no fat or cholesterol, which is great for your heart health. A study published in Plos Medicine stated that the cholesterol in eggs has been linked to mortality from cardiovascular disease and cancer. However, egg yolks contain cholesterol and fat, whereas egg whites do not. The lack of fat in egg whites makes them a great option for those who are watching their weight.
4. High levels of potassium
One large egg white contains about 54 mg of potassium, which is linked to improved heart health, bone health and overall body function, and also helps maintain blood pressure.
How many egg whites should I eat per day?
According to the American Heart Association, eating two egg whites a day can be healthy, depending on what other foods you plan to eat that day and their nutritional content. And like whole eggs, egg whites should be refrigerated and properly cooked before eating.
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Egg white side effects
Egg whites are an important source of fat- and carbohydrate-free protein, but consumption should be kept within daily limits. These proteins can also cause allergic reactions. According to a study published in the Journal of Molecular Immunology, 1-2 percent of children suffer from hypersensitivity to eggs. This can result in runny nose, hives, and swelling.
Also, make sure to cook egg whites thoroughly. Undercooked eggs can cause salmonella food poisoning, and the Centers for Disease Control and Prevention says that cooking egg whites from liquid to completely solid can help prevent this food poisoning.
Another drawback to eating too many egg whites is the presence of the protein avidin in them, which tends to block the body’s absorption of biotin, a water-soluble vitamin, but this is very rare and it would take a lot of egg white to cause a deficiency.
Egg Whites vs Whole Eggs: Which Should You Eat?
Whether you choose egg whites or whole eggs depends on your end goal. While egg whites are best for those trying to lose weight, whole eggs offer more nutrition. Egg yolks contain antioxidants called lutein and zeaxanthin, which have a wide range of benefits, including preventing age-related eye problems and cataracts, says the study, published in the journal Investigative Ophthalmology & Visual Science. Egg yolks are also a good source of vitamins A, B12, B2, and D.
How to separate egg whites and yolks
Separating egg whites and yolks can seem like a hassle, but there are many easy ways to do it. The easiest way is to crack an egg on a flat plate. Use a plastic bottle with a small opening to suck the yolk out of the egg.
Another way to separate the egg white from the egg is to crack the egg and hold both halves together, allowing the egg white to slide out through the gap between the two halves.
summary
Egg whites are a great source of protein while being low in calories, and are fat and cholesterol free, making them an ideal choice, although you should limit your intake to no more than two egg whites per day.
