Whole Eggs or Egg Whites?

White Eggs with 1 Brown EggOkay, if you're my age, you've probably been told most of your adult life that egg yolks are bad for you. They're full of fat and cholesterol. You should only eat egg whites or an egg white substitute. Let's put some of this nonsense to rest!

We've all heard we should limit whole eggs or eat just egg whites, but what is the truth behind this? Here, I'll take a look at some facts! Click To Tweet

Why Whole Eggs Are Better Than Egg Whites

Now, don't get me wrong, there is nothing wrong with egg whites, they're a great source of quality protein. But, it's the YOLK where the majority of an egg's nutrition lies.

  • The yolk contains more than 90% of vitamins, minerals, and antioxidants contained in an egg.
  • The yolk contains ALL the fat, but it's super healthy hormone-balancing fat!
  • The yolk contains HALF the protein and is actually needed to balance out the amino acid profile found in egg whites!

This is mainly another case of misinformation gone mad! Why would anyone want to throw out all of that great nutrition?

Now, I know you've been told that eating whole eggs will raise your cholesterol levels? Well, your body is smarter than you think and if you eat more cholesterol, your body will produce less! And if you avoid cholesterol, your body will make more!

The truth is, your cholesterol levels will remain pretty constant over a wide range of food intake. Add to this that many studies show that eating whole eggs will actually increase your “HDL” or good cholesterol for a better, more healthful cholesterol ratio.

At my house, I'll have eggs three, four, even five times a week. I have them hard-boiled, on a salad, part of an omelet, or on a “breakfast” sandwich (English Muffin, a slice of cheese and an egg along with some hot sauce). You can enjoy them many ways!

Bottom Line

Okay, let's bottom line this. Whole eggs are premium, quality nutrition, and even better, they're one of the most inexpensive forms of fat-burning, health-boosting nutrition around. Even organic, free-range eggs (the type I normally buy) come in at less than 50 cents for 10 grams of protein and more vitamins, minerals, and antioxidants then you can count.

Some Studies

Dietary Cholesterol from eggs increase the ratio…

A prospective study of egg consumption and risk of cardiovascular

Dietary cholesterol provided by eggs and plasma…

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