Eating omelets or baked goods made with only the white of an egg is a popular diet management strategy. This can be wise if you struggle with high levels of cholesterol, but it does mean that you are giving up the significant nutritional value contained in the yolk. Eating a healthy, balanced diet that includes a moderate number of whole eggs, while maintaining an active lifestyle, will frequently be better for your health in the long run.
Calories
If you are trying to lose a significant amount of weight and are primarily concerned with your daily caloric intake, you may want to use egg whites in your diet as opposed to the entire egg. The white of one large egg only contains about 16 calories, as opposed to the approximately 70 calories in an entire egg.
Cholesterol
Concerns over the cholesterol content in egg yolks has led many people to eliminate the yolks from their diets; this can be a wise move for those who struggle with high cholesterol levels. Egg whites contain no cholesterol at all, while a whole egg contains 215 mg of cholesterol. According to the American Heart Association, if your cholesterol levels are normal, it is acceptable to eat whole eggs in moderation, particularly due to their overall nutritional value; however,, you should be cautious about not overindulging in other high-cholesterol foods.
Protein
Using only egg whites in your egg dishes will still give you the bulk of the protein in eggs. The white of one large egg white contains about 4 g of protein, while the entire egg contains about 6 g of protein. However, since the yolks contain a more balanced and diverse range of amino acids, egg protein that includes the yolk is more complete and effective for muscle repair.
Vitamins and Minerals
Eliminating the yolk from your egg consumption does eliminate the cholesterol content and significantly decrease the calorie content, but it also eliminates the vast majority of the egg's beneficial vitamins and minerals. All, or nearly all, of the vitamins, including B-6, B-12, A, E, D and K, as well as iron, zinc and other antioxidants are contained in the yolk.
References
- Livestrong MyPlate: Eggs
- Livestrong MyPlate: Egg Whites
- American Heart Association: Common Misconceptions about Cholesterol; January 2011
- Ohio Health Online; Eggs: Are They Good or Bad for My Cholesterol?
- 3 Fat Chicks; Egg Yolk vs. Egg Whites: What You Should be Eating for Breakfast; August 2010
- UVA ClubRed: Spotlight on Eggs: Good Protein or Bad Cholesterol?
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