In the world of nutrition there seem to be questions that never go away and one of the long-standing problems – is it okay to eat whole eggs or should I throw away the yolks and just eat the whites? If you prefer the taste of egg whites, there is no harm in enjoying them, but it is better to eat whole eggs, as the yolks are the most nutritious. In addition, whole eggs are also one of the most affordable and highest quality sources of protein available. ” eating well“.
Q: What are the nutrients in egg whites?
One egg white contains the following elements:
- 17 calories
- 4 grams protein
- 0 grams of fat
- 0 grams saturated fat
- 0 grams of carbohydrates
- 0 grams of fiber
- 55 mg sodium
Q: What are the benefits of egg whites?
The truth is that egg whites provide little more than protein. The protein in egg whites is up to 4 grams per egg. It is recommended that we get around 50 grams of protein per day, so when you start your day with an egg white omelet made with two or more eggs You get a good amount of protein to help you feel satisfied and full until your next snack or meal. .
low calorie
When it comes to egg whites, their calories come in at just 17 — pretty low. If you’re keeping an eye on your calorie intake, egg whites are a good way to get a good amount of protein, while keeping your calories in check. You can pair an egg white with an omelette. With plenty of nutrient-rich veggies, plus healthy fats, like avocado or some cheese.
Don’t forget the rest of the egg
Egg yolks are nutritious powerhouses, but eggs have been vilified by dietary cholesterol. “Dietary cholesterol has a relatively small effect on blood cholesterol, compared to saturated fat,” says Spencer Nadolsky, MD, chief medical officer at Renaissance Period It is approved by the American Board of Clinical Lipidology.
Several studies support this idea, such as one published in the Journal of the American College of Nutrition which found that people who eat about one egg per day have a 12% lower risk of stroke compared to those who eat less.
Another study in the American Journal of Clinical Nutrition examined more than 170,000 people and found that eating eggs (about one egg per day) was not associated with an increased risk of heart disease.
Q: What are the nutrients of egg yolk?
Egg yolk contains many beneficial nutrients, such as vitamin D and iron. There are also some very important compounds such as choline, which has been linked to reducing birth defects during pregnancy and improving brain health with age, and lutein, which is essential for maintaining vision.
Besides the evidence that the cholesterol in egg yolks does not pose a threat to the health of healthy people, there is relatively little saturated fat in egg yolks.
Q: What is the recommended daily amount to eat eggs?
Healthy individuals can include up to a whole egg per day in heart-healthy dietary patterns.
For healthy older individuals, given the nutritional benefits of eggs, consumption of up to two eggs per day is acceptable in the context of a heart healthy eating pattern.
Vegetarians who do not consume cholesterol-containing foods and meat can include more eggs in their diets in moderation.