Menu 1

Are Whole Eggs or Egg Whites Better for You?

It seems as if there are stories and questions that we never hear the end of…

Will carbs make me fat?

What’s the BEST exercise for fat loss?

Does THIS fat burner work?

How do I burn more belly fat?

And, finally … one that just came up again this AM … is it OK to eat whole eggs or should I just eat egg whites?

are whole eggs better than egg whitesThere’s usually the concern about cholesterol.  Then fat itself. 

So it’s time to revisit this and HOPEFULLY put an end to the myth that egg yolks are bad.

Here’s the deal.  The yolk has all the cholesterol and fat.  That is correct.  It also has ALL the nutrition! 

While some still shun the yellow goodness in the egg, egg yolks are fantastic for you.  

There has NEVER been a connection between eating eggs and heart disease.

A study by researchers at the University of Connecticut supported the notion that eggs are fantastic for you, despite the high levels of cholesterol in them.

They found that after feeding groups an additional 640 mg of dietary cholesterol through egg yolks (about 200 mg of cholesterol/yolk) the plasma (in the blood) levels of HDL (the “good” cholesterol) were significantly higher than those who did not eat the additional dietary cholesterol from egg yolks.

You see, while it was once though that eating dietary cholesterol meant it went directly to your arteries to form plaque, we now know that dietary cholesterol doesn’t play much of a role in plasma cholesterol…or heart disease for that matter.

In fact a study published in 2007 fed participants eggs daily, upwards of over 6 per week (so around 1 or more per day) and they concluded that “regular egg consumption does not increase the risk of stroke and cardiovascular diseases.”

Here’s the deal – the body makes cholesterol.  

When you eat dietary cholesterol, your cholesterol production slows.  

Or the reverse holds true – you don’t eat enough, which usually means way too little dietary fat, your body will make more to meet the body’s needs.

Outside of the cholesterol "concern," eggs are high in some nutrients that may be otherwise difficult to get in the diet – choline, which is great for brain health, carotenoids, which are important for eye health, and zeaxanthin, which is an antioxidant.  And those are just a few of the benefits.

Research shows eggs boost weight loss!

Another recent study published in the International Journal of Obesity fed subjects an egg based breakfast (2 eggs/day) or a bagel based breakfast for 8 weeks.  It’s well known eating breakfast boosts fat loss.  This took it one step further.

Their findings?

Those eating the egg based breakfasts had a 65% greater weight loss and 34% greater decrease in their waists.

 Sold on the yolks yet?

 3 Take Home Points:

  1. Egg yolks provide at least 13 important nutrients – egg whites don’t offer much outside of protein.
  2. Dietary cholesterol is NOT the devil it was once thought to be. 
  3. Eggs may boost weight loss when compared to a same calorie carbohydrate heavy breakfast

Please click the "Like" link below to share this with your friends!

,

8 Responses to Are Whole Eggs or Egg Whites Better for You?

  1. Tracy March 22, 2011 at 5:45 am #

    What do you think about egg beaters? Thats what we use. They have more protein than egg yolk, there is more potasium, and they have a lot of the same vitamins and stuff that real eggs have. Plus egg beaters keep a lot longer in the refrigerator. The only thing is, you can’t fry them like a real egg, but I don’t fry anything anyhow. I like to cook some okra and scramble the egg beaters in them, that is a delicious breakfast. Just wondering what you think about them. Thanks.

    • Chris and Kara Mohr March 22, 2011 at 6:41 am #

      Egg Beaters are simply egg whites with some food coloring. We prefer cage free, free roaming whole eggs.

  2. Tracy March 22, 2011 at 5:46 am #

    What do you think about egg beaters? Thats what we use. They have more protein than egg yolk, there is more potasium, and they have a lot of the same vitamins and stuff that real eggs have. Plus egg beaters keep a lot longer in the refrigerator. The only thing is, you can’t fry them like a real egg, but I don’t fry anything anyhow. I like to cook some okra and scramble the egg beaters in them, that is a delicious breakfast. Just wondering what you think about them. Thanks.

  3. Richard rvhalejr August 1, 2011 at 11:16 am #

    Thank You Doctors for this good Advice as Egg Whites have long been considered by some body builders as the ultimate protein. Now its even better by adding in a few egg yolks.

    • Richard rvhalejr September 1, 2011 at 3:49 pm #

      Some feel there is unsettled science w.r.t. egg yolk oxidation when microwaving or frying. Hard boiling apparently is oxidation free.

      Not an issue with egg whites (egg beaters) but adding some water (as to avoid the rubber effect) can be beneficial when microwaving (adds internal steam like poached eggs).

      I just hard boil some eggs and stick them in the fridge. When making egg beaters I chop up a real egg and mix it in the scrambled eggs when done.

  4. Egg Yolk October 13, 2011 at 3:27 am #

    I agree. Egg whites really is the source of great protein. A lot of bodybuilders are using them to help build big, bulky muscles.

    • Ishtiaqur Rehman March 10, 2012 at 1:22 pm #

      Thats good news for a cvd patient. How about taking prawns in the diet? It is said thatprawns are full of cholesterol.Are these LDL or HDL? Your response will be greatly appreciated. Thanks

      • Chris and Kara Mohr March 13, 2012 at 1:43 am #

        They are high in total cholesterol, but on occasion they’re fine…

Leave a Reply