Although boiled egg whites can be healthy, a boiled egg white diet isn't ideal for your health. Boiled egg whites are low in calories, which is helpful for weight loss, but consuming too few calories can be dangerous. Additionally, boiled egg whites contain few of the vitamins and minerals that you need for optimal health. Consult a doctor prior to starting any diet plan.
Boiled egg whites are low in calories, as each one contains 17 calories. Low-calorie foods can help you lose weight, but consuming too few calories is dangerous. The U.S. Committee on Dietary Allowance recommends than men never consume fewer than 1,500 calories, and that women never consume fewer than 1,200 calories each day. It would be difficult to consume even these minimums with boiled egg whites; men would have to eat at least 88 boiled egg whites each day, while women would have to eat 71 boiled egg whites each day.
Boiled egg whites are rich in protein, as each one contains 4 g. Protein helps support muscle and other bodily tissues. In addition, it can aid in dieting; research from the October 2004 issue of the "Journal of the American College of Nutrition" indicates that high protein diets can increase satiety and enhance weight and fat loss. However, to meet the minimum daily calorie intake, you'd end up eating very high levels of protein on a boiled egg white diet. A man would end up eating at least 352 g of protein, while a woman would have to eat at least 284 g. Consuming too much protein may cause or worsen damage to your kidneys and liver.
A boiled egg white diet would be unhealthy because it contains no fat. Dietary fat is an essential nutrient that helps your body absorb vitamins and aids in proper growth and development. The American Heart Association recommends eating between 50 and 70 g of fat each day; approximately 25 to 35 percent of your total calories for the day should come from fat.
A boiled egg white diet provides no carbohydrates. Although low-carbohydrate diets may aid in weight loss, certain types of carbohydrates are essential, such as dietary fiber. Dietary fiber promotes healthy digestion, regulates blood sugar levels and promotes satiety; the National Academy of Sciences' Institute of Medicine recommends that men eat 38 g of fiber daily and that women consume 25 g of fiber daily.
While you do need some sodium for proper health, too much sodium can be detrimental, as it can cause water retention, which increases your weight and promote high blood pressure, which can increase your risk of heart disease. A boiled egg white diet would be high in sodium; to meet the daily minimum calorie intake with egg whites alone, men would end up consuming at least 4,400 mg of sodium each day, while women would consume at least 3,550 mg. Both amounts are significantly higher than the daily suggested limit, 2,300 mg.
Vitamins and Minerals
Consuming a boiled egg white diet would be unhealthy because boiled egg whites are not a significant source of vitamins and minerals. Your body needs vitamins and minerals for proper functioning of your muscles, nerves and other essential organs.
- MyFitnessPal: Calories in Sunny Farms Eggs Large Grade A (Egg White, Boiled)
- Mayo Clinic; High-Protein Diets: Are They Safe?; Katherine Zeratsky; June 2010
- MedlinePlus: Dietary Fats
- MayoClinic.com; Dietary Fiber: Essential for a Healthy Diet; November 2009
- MayoClinic.com; Sodium: How to Tame Your Salt Habit Now; March 2011