Eggs have long been a popular choice for breakfast, thanks to their versatility in various preparations. Whether scrambled, over-easy, hard-boiled, or poached, mixed with cheese, meat, or veggies, or even used as a sandwich topping, the options seem endless.
However, the question of whether eggs are good for you remains a subject of debate and confusion. This uncertainty often stems from the division between egg whites and egg yolks, leaving many wondering about the health benefits of egg whites. To shed light on the matter, we consulted Mary Sabat, MS, RDN, LD, a nutritionist and owner of BodyDesigns, to provide valuable insights on egg whites.
Are egg whites a healthy choice?
Absolutely! According to Sabat, “Egg whites are indeed a healthy food option. They are low in calories, fat, and cholesterol, while being rich in protein and essential nutrients.” She further emphasizes, “Protein plays a crucial role in tissue building and repair, enzyme and hormone production, and overall growth and development support.”
Which is healthier: egg white or egg yolk?
Neither one is inherently unhealthy; they simply offer different nutritional profiles. Egg whites are an excellent source of protein and low in fat and cholesterol. On the other hand, egg yolks are also protein-rich and provide a range of vital nutrients.
Sabat explains, “The yolk contains most of the vitamins and minerals found in eggs. It serves as a good source of vitamin A, vitamin D, vitamin E, vitamin K, as well as B vitamins like B12 and folate. Yolks also contribute minerals such as iron, phosphorus, and zinc.”
However, it’s important to note that egg yolks contain more unsaturated fat and have higher calorie content.
“Egg yolks contain dietary cholesterol,” Sabat mentions. “Individuals with specific health conditions, such as familial hypercholesterolemia, may need to limit their dietary cholesterol intake.”
How many egg whites can you consume daily?
According to the American Heart Association, including one whole egg or two egg whites in your daily diet is a healthy choice for egg enthusiasts. However, the amount you can consume in a day depends on your overall dietary intake. If your diet consists of foods low in cholesterol and protein, you may be able to consume more eggs.
The bottom line? Eating eggs can be part of a healthy diet, especially if your goal is weight loss.
Sabat suggests, “The protein and healthy fats in eggs can help you feel full and satisfied, which may aid in weight management by reducing overall calorie intake.”
Eggcellent news indeed!
