Fact or Myth: Are Egg Whites Better for You Than Whole Eggs?

This is a MYTH.

The health benefits of eggs have been completely lost in their bad reputation over the years. Don’t believe the hype! As one of the most suggested super foods by nutritionists, eggs are extremely nutrient-rich for their size and caloric content. Most of the nutrients are found in the yolk so don’t throw it away!

The media has continually linked eggs to high cholesterol and heart disease but scientists are disputing those assumptions with hard evidence.

Eggs Improve Your Heart Health

The American Journal of Clinical Nutrition recently released a study that found no connection between eggs and an increased risk of heart attack or stroke.

In fact, eating eggs may help prevent blood clots and decrease your risk of heart disease, says Harvard School of Public Health.

Eating two eggs each day has also been found to have no negative impact on cholesterol levels because they are low in saturated fat – the primary fat that raises LDL (bad) cholesterol. The health benefits of eggs may actually help maintain a healthy lipid profile (LDL, HDL and triglyceride levels).

Vitamin D in Yolks Reverse Aging

A popular ingredient in cosmetics, eggs are also great for your skin, hair and nails. Rich in vitamin A and copper, eggs boost your body’s ability to fight acne, repair damaged skin cells and produce new ones.

The National Institutes of Health released a study which proved eggs fight skin infections and may decrease your overall skin cancer risk. benefits of eggs

Nails and hair also respond well to the sulfur, vitamins and minerals found in eggs. The University of Cal-Davis found that vitamin D deficiency is one of the major causes of hair loss and eggs are one of the only food sources to contain this essential nutrient.

Eggs work quickly to reverse sulfur and B vitamin deficiencies that have been linked to hair and nail breakage.

Choline Reduces Inflammation & Reduces Cancer Risk

The American Journal of Clinical Nutrition found that the abundance of choline found in eggs reduces inflammation in the human body by as much as 20%. Countless studies have shown that inflammation is one of the core risk factors for diabetes, Alzheimer’s, heart disease, arthritis and cancer to name a few.

Women who eat at least six eggs per week decreased their risk of developing breast cancer by 44%! Eggs are also high in choline, which has been shown to minimize breast cancer risk by 24%. One egg contains 30% of your recommended dietary allowance (RDA) of choline.

Protect Your Eyesight With Lutein:

Researchers suggest eating one egg every day to protect your vision from age-related macular degeneration such as cataracts and glaucoma. They are abundant in zeaxanthin and lutein, nutrients that act as natural sunscreen for your eyes. You body absorbs nutrients from the benefits of eggs better than it does from most other sources.

Selenium Rich Eggs Boost Immunity

Selenium is crucial to immune system function. The production of white blood cells – which fight infection and kill bacteria – relies on selenium.

The University of Maryland Medical Center found that low selenium levels are found in people diagnosed with rheumatoid arthritis and heart disease. Further studies will be done to determine if low selenium is a cause or an effect of these conditions.

Getting selenium through food sources is a safer alternative than taking a supplement since too much can be toxic. One large egg provides 15.9mcg of the 55mcg total you need daily.

Eat More Eggs, Your Memory Will Thank You For It:

In studies conducted at Tufts University, the choline in eggs was shown to regulate brain function and improve communication between your brain and the rest of your body.

Omega-3 found in eggs regulates mood, prevents brain cell degeneration and improves memory.

Repair & Build Muscle

Our muscles are 25% protein and eggs contain the high quality protein your body loves, as well as nine essential amino acids. Eggs help build lean muscle, aid in recovery after you’ve worked out and boost workout results, according to research done by McMaster University. The majority of the egg’s protein is found in the egg white.

Satisfying & Delicious Eggs Prevent Metabolic Syndrome

Replace the carbohydrates you eat in the morning with eggs and you could improve your healthy weight loss by 65% according to the International Journal of Obesity. Eggs fill you up, give you long-lasting energy and help you build muscle as you burn fat. “Eggs are more satisfying than carbs, making you feel full longer,” says Kristine Clark, Ph.D., R.D., assistant professor of nutrition at Penn State.

Maintaining a healthy body weight is crucial to prevent metabolic syndrome – a rapidly growing condition in the United States that affects as much as 34% of the population. Those who suffer from metabolic syndrome have a much higher risk of diabetes and heart disease.

Physical Signs of Metabolic Syndrome
  • Large waistline
  • Elevated triglycerides
  • Low HDL (good) cholesterol
  • High blood pressure
  • Elevated blood sugar

A recent study from the University of Connecticut published in Metabolism involved participants who were diagnosed with metabolic syndrome and were on a cholesterol-restricted diet.

Subjects consumed three whole eggs per day – double the cholesterol suggested by their physicians – over twelve weeks and researchers found that all participants experienced lipid profile improvement.

Dr. Maria Luz Fernandez, author and professor at UConn, explained their results, “Eating egg yolks was actually associated with enhanced health benefits in these high-risk individuals. Subjects consuming whole eggs had greater increases in HDL cholesterol and more significant reductions in the LDL/HDL cholesterol ratio than those who ate the cholesterol-free egg substitute.”

Eggs As A Snack or a Meal – You Pick

Eggs are an inexpensive and versatile food that can be used for meals or snacks. They can be paired with whole grains, vegetables and fruits to increase their antioxidant potential.

To get the maximum benefits from eggs, consider eating them with the yolks still runny. You can enjoy them fried, poached, or sunny side-up…however if you are sickly, pregnant, or elderly you may want to consider pasteurized eggs to avoid the dangers of salmonella poisoning.

Yolk color often is a tell-tale sign of the type of feed that has been consumed by chickens. Feed containing yellow corn or alfalfa will produce a medium yellow yolk, while feed that contains barley or wheat will produce a lighter yellow yolk.

Hens that eat free range and consume dark leafy greens, squash, corn, and peppers will produce more nutritionally dense orange colored yolks from the carotenoids (beta-carotene) found in these plants.

Analysis by the United States Department of Agriculture (USDA) found that eggs contain 14% less cholesterol and 64% more vitamin D than previously known. The vitamin D and choline-rich concentration in eggs aren’t found in many other foods.

Search for eggs with labels that include organic (meaning they haven’t been subjected to antibiotics and other additives), pasteurized (they’ve been placed in warm water to kill any bacteria present on the shell) and omega-3 enhanced to get even more nutrients out of every egg.

The health benefits of eggs are finally getting the scientific recognition they deserve. Forget those egg-white omelets and enjoy the entire egg again.

Which are better for you whole eggs or egg whites? - Infographic
Which are better for you whole eggs or egg whites? - Infographic