Should You Be Eating Egg Whites or Whole Eggs?
Many people are surprised when they here my answer to the egg whites or whole eggs question. It astonishes me how many people still classify eggs (especially the yolks) as an unhealthy food. If you are one of these people, keep reading and I’ll do my best to convince you how eggs are one of the most nutrient packed foods you can eat to lose belly fat and get six pack abs.
For years, the negative hype about eggs surrounded the yolk. Everyone talked about how it was bad for your heart because it contained all the fat and cholesterol. Chalk this up to another case of nutrition confusion 101.
Egg Whites or Whole Eggs Reason #1: The yolk is the most nutritious part of the egg
The yolk contains more than 90% of the nutrients, vitamins, minerals, and anti-oxidants including vitamins A, D, E, K, B vitamins, calcium, choline, folate, iron, lutein, phosphorus, thiamin, zinc, and the panthothenic acid…just to name a few. And if you buy free range organic eggs (which you should be doing), you are also getting an excellent source of essential fatty acids, including healthy omega 3’s. As mentioned, the yolk also provides anti-oxidants, such as lutein, which can help protect your body from inflammation (which in many cases is the cause of heart disease).
And finally, the yolk also gives the egg a higher protein bio availability rating. This simply means that egg whites, on their own, DO NOT contain the same balance of amino acids as the whole egg, thus the quality and absorption rate of the protein is lower.
What about the cholesterol?
The main argument in the egg whites or whole eggs debate surrounds cholesterol. You may not be aware, but cholesterol can actually be healthy as it is responsible for many important functions in the body. HDL is considered a good form of cholesterol while LDL is the bad form. Recent studies have shown that consuming whole eggs can increase your HDL cholesterol more than your LDL. Therefore, consuming whole eggs actually helps improve your HDL to LDL cholesterol ratio. Score a point for whole eggs! Other studies showed this rise in HDL cholesterol did not occur when just eating egg whites.
Egg Whites or Whole Eggs Reason #2: Whole eggs are a good form of calories
The yolk is also a great source of calories as the micro nutrients can help regulate your appetite and keep you feeling full throughout the day (causing you to eat less calories). The healthy fat in the yolk also has a positive effect on your body’s FAT BURNING hormones. All things combined, these extra calories from the yolk will actually help you burn more calories rather than just eating egg whites.
Whole Eggs – Superfood!
(Note: This is an older video. I NOW EAT 4 WHOLE EGGS and no egg whites)
Free range organic whole eggs vs. conventional grocery store whole eggs
The healthier the animal the more healthy the food. Therefore, there is a major difference in the nutritional value of chickens that are free to roam outside and eat grass and forage versus chickens raised on unnatural grains that are couped up in cages. Free range chickens produce eggs that are much higher in healthy omega 3 fatty acids and much lower in inflammation producing (when in excess) omega 6’s. Free range eggs are also higher in vitamins and minerals than conventional eggs.
See for yourself…compare the quality of a conventional grocery store egg and a free range organic egg by looking at the colour of the yolk and the brittleness of the shells. The free range organic whole egg has a yolk that is a deep orangish colour due to the high levels of carotenoids and a much stronger shell.
And if you really want to lose belly fat and get six pack abs, replace your refined sugary breakfast cereal and/or bread with eggs. Results from studies showed a test group that ate eggs for breakfast lost or maintained their healthy weight while the test group that ate cereal and bread gained weight. Once again, eggs help control your appetite thus making your eat less calories throughout the day while cereal and bread cause blood sugar swings which produces a hunger to consume more calories.
So there is the truth about eggs. Hopefully you are no longer fat and cholesterol phobic when it comes to the yolk. Eat the whole egg. I eat 4 whole eggs every morning!