![]() Moreover, the nutrients found in eggs have been linked to a host of health benefits.Įgg yolks are also a rich source of two important antioxidants - lutein and zeaxanthin - which help prevent eye degeneration and cataracts ( 25, 26, 27, 28).Īdditionally, they contain choline, an essential nutrient that many people do not get enough of ( 29).Įating whole eggs also makes you feel full, which can help you in eating fewer calories overall ( 30, 31). In fact, the same review noted that eating up to one egg per day may reduce your risk for a stroke ( 24). What’s more, despite their high cholesterol content, one analysis found no link between egg intake and heart disease risk ( 23). Whole eggs contain a wide range of vitamins, minerals, extra protein, and some healthy fats. However, compared to whole eggs, egg whites are low in other nutrients. ![]() They may also benefit those who have high protein requirements but need to watch their calorie intake, such as athletes or bodybuilders ( 22). whole eggs: Which should you eat?Įgg whites are high in protein yet low in calories, fat, and cholesterol - making them a good food to include in your eating plan if you’re trying to lose weight. However, the risk for most people is small.Įgg whites vs. There are some risks associated with eating raw egg whites, including allergic reactions, food poisoning, and biotin deficiency. However, you would have to eat large amounts of raw egg whites to cause a biotin deficiency.Īdditionally, once the eggs are cooked, avidin does not have the same effect. Raw egg whites contain the protein avidin, which can bind to biotin and stop its absorption. Raw egg whites may also reduce the absorption of the water-soluble vitamin biotin, which is found in a wide variety of foods.īiotin plays an important role in energy production ( 21). Salmonella can be present in the egg or on the eggshell, though modern farming and cleanliness practices can minimize this risk.įurthermore, cooking egg whites until they are solid significantly reduces your risk for this problem ( 20). Raw egg whites also pose a risk of food poisoning from the bacteria Salmonella. People can also experience digestive distress, nausea, and vomiting ( 18).Įggs can cause a severe allergic reaction known as anaphylactic shock - though this is a rare occurrence.Īnaphylactic shock causes a number of symptoms, including a drop in blood pressure and severe swelling in your throat and face - which could result in death if combined ( 19). Mild symptoms can include rashes, hives, swelling, a runny nose, and itchy, watery eyes. Though egg whites are safe for most people, egg allergies can occur.Ĭhildren experience egg allergies more often compared with other age groups however, they often outgrow the condition by the time they reach 5 years old ( 16).Īn egg allergy is caused by your immune system incorrectly identifying some of the proteins in eggs as harmful ( 17). This makes them a good choice for people who need to limit their cholesterol intake, as well as those trying to lose weight.Įgg whites are usually a safe food choice. ![]() SUMMARYĮgg whites are low in cholesterol and fat. This can make them a good choice for people trying to limit their calorie intake and lose weight. For people with this gene or individuals with high cholesterol, egg whites may be a better choice ( 13, 14, 15).Īdditionally, given that egg whites contain almost no fat, they are significantly lower in calories than whole eggs. Hyper-responders have genes, such as the APoE4 gene, that predispose them to high cholesterol. Nevertheless, for a small number of people - called “hyper-responders” - eating cholesterol will raise blood levels ( 12). Egg whites, on the other hand, are almost pure protein and contain no fat or cholesterol.įor years, this meant that eating egg whites was considered healthier than eating whole eggs ( 9).īut studies have now shown that for most people, the cholesterol in eggs is not a problem ( 10, 11). However, all of the cholesterol and fat in eggs is found in the egg yolk. In the past, eggs have been a controversial food choice due to their high saturated fat and cholesterol content ( 8).
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