Eggs are one of nature's most complete foods and a rich source of protein, which is essential for repairing and building muscle tissue, body tissue organs, hair, enzyme and hormone production. It is a popular food with athletes and bodybuilders and many may remember Sylvester Stallone's character, Rocky Balboa, slamming back a glass of raw eggs for breakfast in the movie "Rocky." This may not be advisable because of the risk of bacterial infection, and there are a number of egg-white-only protein powders available if you feel inclined to take your eggs in liquid form.
Considerations
According to the wellness website, AskDrSears.com, eggs are second only to the lactalbumin protein in human milk in having the highest quality protein in any food. Egg protein has a complete amino acid profile and contains the nine essential amino acids not manufactured by the body. It has a high bioavailability value and is readily absorbed and utilized by the body.
Nutritionist and certified fitness trainer Mike Geary discourages the practice of throwing away the yolks and eating only egg whites for protein. Egg yolks contain protein which balances the amino acid profile of eggs, making them more bioavailable and easily absorbed by the body.
Protein
According to the USDA National Nutrient Database, the egg white from a large 33 g egg contains 3.60 g of protein. A hundred grams of dried glucose reduced egg white powder contains 82.40 g of protein. One large whole egg contains 6.28 g of protein. You will lose a significant amount of protein by eating only the egg white.
Other Nutrients
Geary argues that by throwing away the yolks and and eating only egg whites, you are missing out on the most nutrient-dense part of the egg. The yolk contains all of the fat soluble vitamins A, D, E and K and 90 percent of the calcium, iron, zinc, phosphorus, thiamine, B6, B12 and folate. The yolk also contains all the omega-3 and omega-6 essential fatty acids.
Types
Both Geary and Dr. Sears believe that the nutrient value of eggs is affected by what chickens and hens eat. Eggs from factory farm hens fed a commercial diet have a lower nutrient value than eggs from hens allowed to range free and eat an organic and natural diet. Free range organic eggs also tend to have a better, healthier balance of omega-3 and omega-6 fats.
Misconceptions
A lot of people believe they risk increasing their cholesterol levels by eating whole eggs. Eggs may have high levels of dietary cholesterol, but Geary believes that eating whole eggs will not raise your cholesterol level if you have normal cholesterol metabolism. Cholesterol plays a significant role in the body and the levels are adjusted automatically by body processes unless you are "cholesterol sensitive."
Geary also asserts that the extra calories from eating whole eggs instead of just egg whites will not make you gain weight. The nutrient density of the yolk will help control your appetite and healthy omega-3 fats ensure a good level of fat burning hormones in your body.
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