For many years, we’ve been told that it is better for us to eat eggs without the yolk, focusing only on the whites. But is this really the best way to go? Are egg whites alone more healthful than eating them with the yolk? Are we losing a great deal of the nutrition along with potential drawbacks of that golden yellow ball?
The main argument in favor of having your eggs without the yolk is that it saves a tremendous amount of the calories and cholesterol. However, while the yolk may be where the fat is stored, it’s also the primary source of vitamins and other nutrients.
Consider the difference you’re really making when you eat eggs without the yolk. An egg white contains only 16 calories whereas the whole thing contains about 71. The difference there is pretty clear. Furthermore, an egg white is cholesterol-free, but a whole egg comes with 211 grams of cholesterol. Again, in that area, it looks like the argument is clear.
But if you keep looking, it also becomes clear that whites are absent in many other things, too. A whole egg contains 244 milligrams of vitamin A but the white contains none. If you eat a whole egg, you get 26.5 milligrams of calcium, but the whites contain only 2.3 milligrams. You even lose 2 grams of protein by cutting the yolk. You lose 24.8 micrograms of folate, 17.5 IU of vitamin D, 9.5 micrograms of selenium, 18.5 grams of potassium and a whopping 37 grams of omega 3s. The difference becomes much more clear when you look beyond the cholesterol and calorie count.
It’s true that the yolk may contain some cholesterol, but it also contains a great deal more that is lost when you eat only the whites. Nutrition experts are now saying that a healthy individual could easily eat one egg every day without worrying about the impact it will have on cholesterol or calories. Particularly if you are mindful of the other sources of calories and cholesterol that you are taking in throughout the rest of the day.
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