Did the egg or the chicken come first? In the case of the whole egg or the egg white, the whole egg definitely came first. It is only more recently, as we became more health conscious, that egg whites came to be eaten more like whole eggs. Gone were the days of being used only for meringues. The egg is an incredible food that contains just about every vitamin needed by the body. Eggs are also a versatile ingredient in cooking. Eggs are used as binders, flavor enhancers and structural support for many cooking applications. Egg whites can be substituted for whole eggs in many different recipes. There are even egg substitutes sold in grocery stores that are made to look like normal scrambled eggs, made from egg whites.
Nutritional Facts
Egg whites are low in saturated fat and cholesterol. They are also a good source of protein, riboflavin and selenium. One egg white has 4g of protein; .1 mg of riboflavin, which is 9 percent of your daily value; and 6.6 mcg of selenium, which is also 9 percent of your daily value. One negative fact about egg whites is that they are high in sodium.
Nutritional Benefits
Egg whites are a great substitute for whole eggs because removing the yolk removes all the saturated fats and cholesterol. Egg whites contain the same nutritional benefits as whole eggs except for some minerals like phosphorous and vitamin B12 that are normally found in the yolk. According to the Office of Dietary Supplements, people who ingest high amounts of selenium are less likely to have cancer including lung, colorectal and prostate cancer. Selenium is found in high amounts in egg whites as much as 6.6 mcg. Making this a great way to get selenium naturally.
Whole Eggs vs. Egg Whites
Eggs have often been touted as a lean source of protein. While this may be true for egg whites it is not necessarily true for whole eggs. This is because whole eggs contain saturated fats and are high in cholesterol. On the other hand, whole eggs contain calcium, iron and vitamin A, which are not present in the egg whites. According to nutritiondata.com, whole eggs promote inflammation in the body. This is most likely caused by the saturated fats and cholesterol present in whole eggs. This is not true for egg whites, which are anti-inflammatory because they are low in saturated fats.
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