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Egg whites do not contain cholesterol or sugar and are a good source of protein and essential vitamins and minerals. (Photo: Getty Images)
What Does An Egg White Weigh
The egg white is the clear, gelatinous liquid that surrounds the yolk. Also called albumen, the albumen acts as a shock absorber and anchor for the yolk and provides nutrients to the developing embryo (in the fertilized egg). It is also very nutritious. Unlike the yolk, the egg white is free of fat and cholesterol and is an excellent source of protein.
Should You Eat Eggs Daily
For years, whole eggs have had a bad reputation among health experts because they contain high cholesterol due to the yolk. All over the world, high dietary cholesterol has caused many health problems. However, recent research has debunked this idea to the point that many health experts consider eggs a healthy food choice.
“Eggs are natural and provide some of the best protein of any food available. One egg provides more than six grams of protein, or 13% of the recommended daily value,” said Mitch Kanter, executive director of the Egg Nutrition Center. (opens in new tab), the research arm of the American Egg Board.
Here are the nutritional facts about egg whites from 1 egg, according to the US Department of Agriculture’s (USDA) FoodData Central (opens in a new tab):
Egg whites are a good source of riboflavin (opens in new tab) and selenium (opens in new tab), Kanter told Live Science. In addition, each egg white contains 54 milligrams of potassium, an essential mineral, and 55 mg of sodium. Too much sodium can cause problems, but the amount (about 1,500 mg per day, according to Nutrition Today) is necessary for performance.
Egg White Bites — One Life Diet
Egg whites are also considered a low-calorie food. An egg has 55 calories in the yolk, but only 17 in the white, according to the US Department of Agriculture (opens in a new tab). They contain no saturated fat or cholesterol, making them a popular choice for those watching their cholesterol levels or those at risk of diabetes or heart disease. Egg whites are low in carbohydrates and contain no sugar.
For a long time, all eggs were considered bad because they contain high cholesterol. But according to the Harvard School of Public Health (opens in new tab), “a strong study shows that for most people, dietary cholesterol has little effect on total cholesterol and LDL cholesterol levels in the blood. body, not a mixture. of fat and food.”
In addition, the Mayo Clinic (opens in new tab) emphasizes that it’s good for those who are serious about eating six or seven whole eggs per week. All eggs, including egg whites, are generally considered a healthy part of most people’s diets.
The problem is different for people with diabetes, high cholesterol or high blood pressure. Research has shown that diabetics who regularly eat eggs are more prone to heart disease. For example, a 2010 study published in the Canadian Journal of Cardiology (opens in new tab) reported that Physicians’ Health Study participants who developed diabetes over a 20-year study were twice as likely to – cause heart disease if they are. eat one egg a day. He also said that people who regularly eat eggs can develop new diabetes.
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However, egg whites do not contain cholesterol that can cause health problems, making egg whites the best choice for those at risk of diabetes, high cholesterol or heart disease.
Egg whites are a good source of protein, with 3.6 grams of protein per 17-calorie egg white. “High protein helps build muscle and allows people to feel full and maintain energy, which can help them maintain good health,” Kanter said.
“While we often think of the role of protein in building and maintaining health, new research is showing other benefits of protein,” he said. For example, many studies have found that protein-rich breakfasts, including those with eggs, lead to improved blood glucose and insulin responses (opens in new tab), greater satiety, and lower energy and food intake. then, he said. These data show that regular consumption of eggs can help control weight.
“Protein-rich foods are associated with a lower risk of developing high blood pressure (opens in new tab),” Kanter said, and research shows that egg whites can be especially helpful. At the 2013 meeting of the American Chemical Society (opens in new tab), scientists at Clemson University announced that they had discovered that part of the protein in eggs “lowers blood pressure like a small dose of captopril, which is a high. high blood pressure medication.”
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One large egg contains 54 mg of potassium (opens in a new tab), an important mineral and electrolyte associated with heart health, bones, and healthy cells and organs.
According to the Linus Pauling Institute and Oregon State University (opens in a new tab), egg whites contain almost exactly one sodium, another mineral that, along with potassium, creates an important electrochemical gradient in cells known as skin. Membrane dynamics are essential for proper muscle contraction, transmission of nerve impulses, heart function, and transport of nutrients and metabolites to all cells.
Kanter also says eggs are a good source of riboflavin, also known as vitamin B2. This vitamin is linked to good metabolism and red blood cell production, according to the National Institutes of Health (opens in new tab), which lists eggs on its list of good sources of riboflavin. It also acts as an antioxidant, breaking down dangerous free radicals (cells that can damage or kill cells), according to the University of Maryland Medical Center (opens in new tab).
Although egg whites are a good source of protein and an excellent choice for those suffering from diabetes, high cholesterol or heart disease, egg whites do not provide the same nutritional benefits as whole eggs. That’s because most of the vitamins and minerals in eggs are found in the yolk, Kanter said. “Nutrients found only in egg yolks include choline, vitamin B12, vitamin D and iron, among others.”
Safari Ostrich Farm
Regular consumption of egg yolk also supports eye health. A 2005 study published in the Journal of Nutrition (opens in a new tab) found that the two most important chemicals in the fight against macular degeneration (opens in a new tab) – lutein and zeaxanthin – are also present in egg yolk and accumulate in the retina. after consumption. .
Therefore, for most people, eating the whole egg is better than eating just the egg white or yolk.
Kimberly holds a bachelor’s degree in marine biology from Texas A&M University, a master’s degree in biology from Southeastern Louisiana University, and a bachelor’s degree in science communication from the University of California, Santa Cruz. He is a former editor for Live Science and Space.com. His work has appeared in Inside Science, News from Science, the San Jose Mercury, and others. Her favorite stories are those about animals and dark things. A native of Texas, Kim now resides in the redwoods of California. The fruit is rich in proteins, vitamins and minerals and is very healthy. However, these low-protein bombs are also high in cholesterol and calories, most of which are found on the yolk side. Eggs are also susceptible to salmonella bacteria and avidin, which binds to biotin. Egg white protein is also known as albumin (the transparent part of an uncooked egg) and has the highest proportion of protein.
Egg white powder can be added to the protein powder obtained by soaking the transparent part of the egg in water. The egg white is first dried and turned into a fine powder. After the water is finished, the product goes through a pasteurization process to remove the risk of salmonella and activate a protein called avidin.
Egg Yolk: Nutrition And Benefits
It’s important to consider whether you have allergies and your end goal when deciding which type of protein to add. There is a difference between it and whey protein that occurs at different levels.
Both egg and whey proteins contain all the essential amino acids that the body needs to function, including amino acids that the body does not produce on its own. Amino acids are the building blocks of muscles and tissues. When comparing the amount of protein in one serving of egg white and whey protein, one serving has about 24 grams of protein, while whey protein has about 20-30 grams of protein.
Whey protein usually contains more carbohydrates per serving because it is derived from dairy products. It is possible to take hydrolyzed whey, which usually contains the same carbohydrates as egg protein.
The fat content is close to zero, and whey protein supplements are usually around four grams per serving. Both egg white and whey protein contain about 120 to 130 calories.
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