Eggs are one of the best sources of protein. However, most individuals only consume egg whites, often avoiding the yolk, believing it to be fattening and high in cholesterol, potentially harming heart health. However, it’s crucial to understand that this isn’t a one-size-fits-all scenario, and the decision should be guided by your individual health goals, preferences, and dietary needs.
Twincy Ann Sunil, who is a Dietician at Apollo Spectra Hospital, Bangalore said, “Egg whites have been touted as the healthier option, especially for people trying to lose weight or manage their cholesterol. However, eating whole eggs are actually more nutritious and just as healthy, if not healthier, than egg whites alone.”
Comparative Analysis Of Whole Eggs And Egg-Whites:
Drawing a comparative analysis in terms of nutritional content, weight loss and cholesterol, Twincy further went on to say the following:
Nutritional content:
Egg whites are almost pure protein, containing about 7 grams per large egg white. They are also very low in calories and fat, with only about 16 calories and 0 grams of fat per egg white. Egg yolks, on the other hand, are higher in calories and fat, with about 78 calories and 5 grams of fat per egg yolk. However, egg yolks are also packed with nutrients, including vitamins A, D, E, and K, choline, and lutein and zeaxanthin.
Weight loss:
While egg whites are lower in calories and fat than whole eggs, there is no evidence that they are more effective for weight loss. In fact, some studies have shown that eating whole eggs can lead to greater weight loss and fat loss than eating egg whites alone. This is likely because whole eggs are more satiating, meaning they help you feel fuller for longer.
Cholesterol:
One of the main reasons why people choose egg whites over whole eggs is because of the cholesterol content. Egg yolks contain about 186 milligrams of cholesterol, while egg whites have no cholesterol. However, it is important to note that dietary cholesterol does not have as big of an impact on blood cholesterol as previously thought. In fact, studies have shown that eating whole eggs does not raise blood cholesterol levels in most people.
Talking about cholesterol, Mehakdeep Singh (Mac), who is a Co-founder & CMO, certified dietician, at Fitelo said, “The human body (liver) produces about 80% of it and multiple studies suggest that dietary intake of cholesterol does not affect the blood cholesterol levels as much. Individuals can consume up to one egg yolk per day, if there is no other high-cholesterol food such as chicken in their diet plan for that day. Besides, egg yolk is world’s best multi-vitamin and contains at least seven essential minerals including calcium, iron, sodium, magnesium, potassium, zinc, and phosphorus.”
Vitamin D:
Mehakdeep Singh also said, “Most Indians suffer from Vitamin-D deficiency and egg yolk is an excellent source of vitamin-D. Individuals can consume egg yolk to fulfil their Vitamin-D requirements and it will also help them in losing weight.”
Personal Choice:
Manisha Choudhary, who is a Consultant- Dietitian & Nutritionist at Motherhood Hospitals, Noida said, “A person needs to be conscious while making the choice because if someone consumes a whole egg on a daily basis, it can potentially lead to an increase in cholesterol levels. However, if a person consumes whole eggs occasionally or once a week, the impact on cholesterol levels is generally lower”
“On the other hand, egg whites are low in calories and fat, making them an excellent choice for those aiming for calorie control or concerned about saturated fat intake. They are also a fantastic source of high-quality protein, containing all the essential amino acids, making them a favourite among athletes and fitness enthusiasts,” she added.
The Ultimate Winner:
Manisha Choudhary said, “The decision between whole eggs and egg whites boils down to your dietary objectives. If you’re striving to reduce calorie intake, have specific dietary restrictions, or are watching your cholesterol, egg whites can be a valuable addition to your diet. However, if you’re seeking a complete nutritional package and aren’t battling cholesterol issues, whole eggs are an excellent choice.”
“Ultimately, it’s not about choosing one over the other but finding the balance that suits your unique needs. You can also mix and match, incorporating both whole eggs and egg whites into your meals to strike that balance between taste, nutrition, and calorie control. Remember, nutrition is a holistic journey, and no single food should be labeled as ‘good’ or ‘bad.’ The key is variety and moderation in crafting a diet that supports your health and wellness goals,” she added.
[Disclaimer: The information provided in the article, including treatment suggestions shared by doctors, is intended for general informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.]