Are Egg Whites Healthier Than the Egg Yolk
Whether we talk of protein for growing children or for fitness enthusiasts or for that matter the role of protein in weight loss programs – eggs are the go to food for many.
But why is there so much confusion around eggs? Well, for one there is new research about eggs every few years which talks of either they being good for health or having an adverse effect on health. And to top it all, the internet is a buzz with so much information.
And here comes the million dollar question for your fitness nutritionist. Is egg white healthier than the egg yolk?
So, let’s have a look at that.
Let’s start with the whole egg first. Egg contains egg white which is the white portion under the shell of the egg and it covers the egg yolk – the yellow inner part. Now, as a whole a single egg is the best in terms of nutrients – both macro and micro. A single egg is a powerhouse of protein, vitamins like vitamin A, vitamin B2, vitamin B5, vitamin B12, vitamin D, Folate, Zinc and Calcium. However, although the egg is good as a whole there are some distinct differences in the nutrients provided by the yolk and the white.
Starting with the yolk, it is an established fact that it is nutrient dense. Yes, that’s true! The yolk contains almost half of the protein found in the entire egg and which is of a high biological value. It is a rich source of folate, vitamin B12, B6, A, D, E, K, calcium, magnesium, iron, potassium, sodium and selenium. It also has a high dosage of iron and carotenoids (vitamin A). One should also keep it in mind that egg yolk is one of the few foods which is a natural source of vitamin D. It also contain choline, a vitamin with anti-inflammatory properties. Egg yolk is rich in cholesterol and the essential fatty acids (long-chain omega-3 fatty acid DHA, and the long-chain omega-6 fatty acid arachidonic acid).
Now for the egg white. Unlike the egg yolk, the egg white is cholesterol free and offers lesser calories. It is also a rich source of sodium, potassium, phosphorus, magnesium and calcium. It is also fat free which makes it a good source to get healthy protein while avoiding too many calories.
So, wherein lies the problem?
Because the egg yolk contains dietary cholesterol, it got the bad rap and was not recommended by health experts. But, the research today says that dietary cholesterol does not translate into high blood cholesterol levels. So, it would be relatively safe for those who have no health conditions. But for those who are over weight and have diabetes or heart disease or are at a greater risk for heart disease, the best dietitian in Mumbai can help incorporate whole eggs into their health plan.