We have all seen the advertisements and have heard the popular diets calling to eat egg whites over whole eggs, but many of us have never heard why this is so important. For years, my family, along with many others around America, have cooked weekend breakfasts like our generations have before: a bunch of full eggs with bacon, sausage, and toast. This is what has been served at Denny’s for years and has tasted great. Little did we know, or really wanted to know, but we were sucking down countless amounts of calories and cholesterol in meals that gave no benefit to our bodies.
I have always thought that the color of eggs were yellow. That might sound like an ignorant statement, saying that there is a yolk and whites within the shell, but I grew up on scrambled eggs. When eating this type of meal after working out, I thought I was receiving the large amounts of proteins that I needed to keep my body growing. Finally after learning about eggs and doing some research, I found out that egg whites actually make up for two-thirds of the egg’s weight, which consists of proteins, vitamins, trace minerals, fatty material, and glucose. Looking back at the familiar yellow, all that the yolk contains are massive amounts of cholesterol, fat, and about half the protein as in the rest of the egg. As the yolk’s protein level is definitely enticing, it is not worth the large levels of cholesterol and saturated fats.
Let’s quickly break it all down:
- Calories: 55 cals
- Fat: 4.5 g
- Saturated Fat: 1.6g
- Cholesterol: 210 mg
- Protein: 2.7g
- Calories: 17 cals
- Fat: 0.1 g
- Saturated Fat: 0.0 g
- Cholesterol: 0.0 mg
- Protein: 5 g
It’s very difficult for me to want to make anything with egg yolk after knowing the benefits and tasting the much more pure flavor of egg whites. These comparisons clearly show why egg whites are preferred during dieting and building muscle. As many times eggs are excluded from low-calorie recipes, egg whites are not.
Since companies have now realized the benefits of egg whites, and have also noticed that there are not always the easiest to separate from the yolk in the egg, they have created alternative products. Many natural food stores now carry small cartons of liquid and powder egg whites. These normally have a higher amount of protein and other very similar nutritional values compared to natural egg whites. There are an endless amount of uses for egg whites in cooking: breakfasts, sweet treats, low-calorie lunches, and dinner entrees. Once you try the pure taste of egg whites, after knowing their great nutritional value, you’ll never want to go back to your old-style, yolky egg recipes.