Diet trends change a food from a nutritional rock star to the cause of all our health problems overnight. Eggs have been through the food trend ringer. They've been touted as one of nature's most perfect proteins, as well as scorned for being dangerously high in cholesterol. This often-misunderstood food has its pros and cons, but when you learn how to enjoy it safely, it can be a real ally in the fight against obesity and heart disease.
Cholesterol
Boiled egg whites eliminate cholesterol woes because the problem lies in the yolk. One large egg yolk has around 200 mg of cholesterol -- a problem for those managing heart disease. The American Heart Association caps cholesterol consumption at 300 mg daily, so one egg yolk almost blows your whole allotment in the first meal of the day. Egg whites have no cholesterol and boiling them eliminates adding cholesterol that creeps in when you cook eggs in fat.
Calories and Fat
The white portion of a large boiled egg has 17 calories. You can burn 17 calories by watching TV for a 15 minutes or sleeping for 30 minutes, according to Harvard Medical School. What's more exciting is that egg whites contain less than 0.06 g of fat per large egg; this is so little that egg manufacturers can legally refer to it as a fat-free food. If you're trying to lose weight, egg whites are one of the lowest calorie, lowest fat protein sources you'll find.
Protein
An egg white has 3.6 g of complete protein. A complete protein is one that contains all the amino acids your body needs but can't produce on its own. The body often gets amino acids from many different foods, but egg whites contain them all. Protein helps you feel full and stay full. It also helps you build lean muscle to replace lost fat; it supports the health of your bones and joints as well.
Vitamins and Minerals
Egg whites contain small amounts of several important vitamins and minerals. You'll get 2 mg of calcium, 4 mg of magnesium and 54 mg of potassium, along with small doses of a handful of other vitamins and minerals. Egg whites really stand out on their selenium content. They contain 6.6 micrograms per large egg white, which covers more than 10 percent of your recommended daily intake.
Safe Handling
Improperly cooked or handled eggs can expose you food-borne pathogens that cause food poisoning and other serious food-related illnesses. FoodSafety.gov recommends boiling egg whites until they're completely firm. Containers of liquid egg whites must be pasteurized, so if you enjoy softer egg whites, use these, cooking to your preferred texture. Wash your hands before and after handling raw eggs.
Egg Allergy
Eggs pose a common but serious allergy risk. Skipping yolks won't help make eggs healthier if you have an egg allergy. Most people who react badly to eggs have an allergy to the protein in egg whites, not egg yolks, according to Kids Health. Children most commonly suffer from this allergy, but usually outgrow it by the time they're 5 years old. Your doctor can perform simple allergy tests to help determine if egg whites are a healthy option.
References
- MayoClinic.com; Are Chicken Eggs Good or Bad for My Cholesterol?; Thomas Behrenbeck, M.D.; December 2009
- University of Michigan Health System: Healing Foods Pyramid: Eggs
- FoodSafety.gov: Eggs and Egg Products
- Kids Health; Egg Allergy; August 2008
- Harvard Medical School: Calories Burned in 30 Minutes for People of Different Weights
- Office of Dietary Supplements: Selenium
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