Eggs are the perfect protein and one of only a few sources of satisfying our body's complete protein needs. Eggs also containing a vast array of vitamins, minerals and other essential nutrients that we require for optimum health. However, they are also very high in cholesterol, which by design, is largely found within the yolk of the egg. For this reason a lot of individuals are now choosing to dine only on the white of the egg, but by discarding the yolk, are you also discarding the main bulk of the eggs nutrients? What is the nutritional value of egg whites? What are the simple facts?
1. Is consuming just the egg whites a healthy protein alternative?
Eggs are indeed high in protein, but not just any protein, they are chock full of what could be defined as the "perfect protein"! There are twenty amino acids that form the basis of protein, the human body cannot produce nine of these amino acids so we must acquire them from the foods that we consume, eggs are one of those rare foods that contains all nine of these essential amino acids within it's proteins. It is a source of "complete protein". And Yes, there is protein found within the whites of eggs. Fifty-seven percent of an eggs protein is found within the white of the egg compared with the forty-three percent that the egg yolk contains.
The white of the egg is also where the main bulk of an eggs salt content is found, within the white of an egg there is an amazing eighty-seven percent of it's sodium content compared to the thirteen percent found within the egg yolk. If you were consuming eggs as a protein base this means that one cup of egg whites would contain a whopping 403 mg. of sodium. For anyone with a concern about salt intake, this large of a sodium level in one meal, would be considered a very good reason to limit your intake of egg whites.
The egg white also contains zero cholesterol. The egg yolk is where the total cholesterol of an egg is found, so by not consuming the yellow portion of the egg you do indeed eliminate the cholesterol that you would otherwise have eaten in the egg yolk. One hundred percent of an egg's Vitamin A, Vitamin K, Vitamin D, Vitamin E, carotenes and essential fatty acids are found within its Yolk. By only consuming egg whites you would also lose over ninety percent of an eggs Calcium, Iron, Phosphorus, Zinc, Thiamin, Vitamin B6, Vitamin B12, and Folate nutritional values. Quite a loss of nutrients when you look at it in black and white.
2. So what nutritional value is available in egg whites compared to that of egg yolks?
Eggs are such a healthy food that no part of it is without some nutritional benefit. When you eliminate the egg yolk and its high cholesterol levels from your diet, there are many nutritional benefits that you will still acquire, in addition to the exceptional high quality protein that is found within egg whites. Egg whites contain over eighty percent of an eggs Niacin and Magnesium as well as over seventy percent of its total Potassium.
A healthy diet plan is always the best plan. Following the suggesting daily servings set out by National Health Organizations is always a person's wisest food option.
Because eggs are such a healthy form of protein as well as other essential nutrients it would be advisable to just lower the number of eggs that one consumes in order to restrict cholesterol rather than to eliminate the yolk. One large egg contains approximately 213 mg of cholesterol. The suggested daily intake level for cholesterol is between 200 and 300 mg per day so a healthy diet that includes one egg per day would allow one to consume the complete protein within eggs without giving up any of the other nutritional benefits that eggs contain. Eggs are after all a very nutritious food, one that contains a vast array of vitamins, minerals and other essential nutrients that we require for optimum health. It would be nice to include it in our diet plan.
Sources:
http://www.nutritiondata.com/facts/dairy-and-egg-pro ducts/112/2
http://www.cholesterol-and-health.com/Egg_Yolk.html