Can You Eat Egg Whites Everyday
You can eat egg whites every day if you wish and there are many health benefits to doing so. They are a good source of protein and low in calories. Additionally, egg whites are cholesterol-free and can help you to regulate your blood sugar levels.
Most healthy people can eat up to seven eggs per week and not raise their risk for heart disease. A heart-healthy diet might be recommended if you have a higher risk of heart disease or stroke, even if you do not often eat yolks. Foods that people commonly eat with eggs, like bacon, sausages, and ham, can contribute more to a higher heart-disease risk than eggs.
Anyone who has high cholesterol levels may be able to eat eggs without any cholesterol, leaving them less at risk for developing heart disease risk or elevated cholesterol levels. If you are eating a very restrictive diet with limited calories, you have a family history of high cholesterol and heart disease, or you have high cholesterol levels already, then egg whites might be a healthier choice for you. You might think that eating egg whites alone is just for bodybuilders who are cutting, however, because of their high protein and low fat content, they are a staple of any bodybuilders diet, even for maintenance and mass. Egg whites are high in protein but are low in calories, fat, and cholesterol, making them a great food to lose weight.
Because it is also low in fat, eating only egg whites allows you to get plenty of protein without affecting your body composition. High in protein, but low in cholesterol and saturated fat, egg whites are the ideal choice for those following a healthful diet (via Live Science). They are frequently recommended to those with high blood pressure because they are cholesterol-free and saturated-fat-free, and are the number one favorite meal of most dieters and fitness enthusiasts.
One large egg contains no saturated fats and zero cholesterol, making it a popular choice among people who are watching their cholesterol levels or who have diabetes or heart disease. Since egg whites are mostly protein, they are a simple way for any bodybuilder to reach a protein target without exceeding daily calories due to any additional fat that is consumed. One drawback of eating whole eggs is that the yolk contains high levels of fat and cholesterol, so some people only eat egg whites.
One egg contains 3.3g saturated fat, meaning that if you eat 3 eggs, it is half your recommended daily intake. Looking at the nutritional breakdown, an egg contains about 75 calories, 5g of fat, 6g protein, 0 carbohydrates, 67mg of potassium, 70g of sodium, and 210mg cholesterol. In short, eggs provide all nine essential amino acids in a composition that makes a quality protein easy for your body to digest, absorb, and utilize.
Egg protein is also great because it contains all nine of the amino acids required by the body. Eggs are also high in protein (about 6 grams per egg), which may help suppress hunger and make you feel fuller for hours. Egg whites are relatively flavorless, which means that they can be used for both sweet and savory recipes, this can help bodybuilders boost protein intake, as well as adding variety to their diet. Egg whites are useful for bodybuilders who are cutting, maintaining, or bulking up, ensuring bodybuilders who are cutting up are getting enough protein without exceeding daily calories due to extra fat found in the egg yolk.
That said, for some individuals, especially those that have to limit cholesterol or are trying to lose weight, egg whites may be a healthier food choice. While egg whites are a good source of protein and are an excellent option for people suffering from diabetes, high cholesterol, or cardiovascular disease, people need to be cautious about suggesting that egg whites offer all of the same health benefits as whole eggs. There are indeed benefits to eating a portion of egg yolk, like the fact that it is higher in Vitamin D, folate and omega-3 fatty acids. With meals such as these, the amount of eggs used can be small, and the nutrients contained within eggs (or their potential health risks) are unlikely to impact your body significantly, one way or another.
If you are eating lots of eggs each day, whether they are fried, poached, fried, or cooked, you might begin to see some of the less desirable health effects that occur from eating lots of eggs. Other studies have suggested that eating eggs can raise your risk of developing diabetes in the first place. Another study in May, published in the American Journal of Clinical Nutrition (link opens in new window), found that eating at least 12 eggs per week for three months did not increase cardiovascular risk factors for those with pre-diabetes and type-2 diabetes.
The importance of personal health came up again in a paper published in Clinical Opinion in Clinical Nutrition and Metabolic Care, which looked at egg consumption among healthy populations and concluded that, although eggs did raise LDL cholesterol, there was no clear-cut connection between this and increased heart risk. Another study, published in the American Journal of Clinical Nutrition, looked at over 170,000 subjects and found that eating eggs — roughly an egg per day — was not associated with increased risk of heart disease. The study, which followed participants for 14 years, concluded that eating an egg a day is probably okay for healthy adults. Many studies have supported the idea, such as one published in the Journal of the American College of Nutrition, which found that those who ate around one egg daily had a 12 percent lower risk of stroke than those who had eaten fewer.
A study in the journal Circulation – commonly known as the Doctors Health Study – looked at egg consumption and heart failure over a 20-year period, reached a similar conclusion, and suggested that eating six eggs per week did not raise your risk of heart failure. For older, healthier individuals, given eggs nutrition benefits and convenience, eating as many as two eggs a day is acceptable in the context of a heart-healthy eating pattern.
It is also important to remember that, although researchers controlled for other potential factors, such as smoking habits, total dietary intake, and body weight, this type of study cannot completely address all the ways egg eaters might differ from non-egg eaters (and be healthier, and less healthier, in some ways).
We are recommended to consume about 50 grams of protein a day, so when you start off the day with an egg-white omelet made from two or more eggs, you are getting a good dose of protein that will help you feel satiated before the next snack or meal. By eating egg whites alone, you are able to consume fats from unsaturated sources like nuts, seeds, and olive oil, which lowers the risk for heart disease and keeps your body functioning optimally.
Is it OK to eat only egg white?
Egg yolks are rich in iron, vitamin B2, vitamin B12, and vitamin D, but egg whites are devoid of these nutrients. If you simply eat the egg whites, you are missing out on other nutrients. The fat included in egg yolks helps to reduce the body’s harmful bad cholesterol.
Is it better to just eat egg white?
There is no danger in consuming egg whites if you only love their flavor. Although eating egg whites is healthful, the nutrition advantages are found in the yolks, hence it is much preferable to consume the entire egg.