Sport Egg Whites Vs Whole Eggs

Sport Fitness
R

Randolph

0
I am somewhat of a novice when it comes to the world of fitness. Whilst I am relatively fit and have always had an interest in weight training etc, I've only recently started taking it seriously, so please excuse my ignorance :(

Anyways.. I've noticed in a lot of recipes and meal plans, people make a big deal of using egg whites as opposed to whole eggs ie. yolks included. I realize that the yolk contains some fat but is it really a high enough amount to discount them altogether (since the yolk also contains good vitamins etc)?

This question arose because I’m looking for good recipes. I keep coming across the egg white omelet but for someone that isn’t hugely keen on omelets to begin with, the egg white omelet sounds revolting :(
 
i thhink its more of the calorie colestrol thing. try spicing it up! use different spices to add flavor. i'm not real big on eggs so i always add veggies and cheese in mine. so not really fat free oh well. its only good if it stays down right!
 
jenn said:
i thhink its more of the calorie colestrol thing. try spicing it up! use different spices to add flavor. i'm not real big on eggs so i always add veggies and cheese in mine. so not really fat free oh well. its only good if it stays down right!
Click to expand...

I see I see.. I'm not too worried about calories nor cholesterol (at the moment). I have a pretty good diet as it is. I will try it with the added veggies! Lmao@it's only good if it stays down.. My sentiments exactly ;)
 
Egg whites have just as much protein (which is the main reason we eat them) as the yolks but without the fat and cholestoral. Yolks aren't horrible just best kept to a minimum in a fat burning diet. 1 whole eggs to 6 whites is common and IMO tastes pretty damn good.
 
Alot of places reccommend only eating on average one egg yolk a day due to the high cholesterol. On the other hand some recent research suggests that it's not high cholestrol intake that is the cause of high cholestrol in the blood (and hence heart diese) but rather a lack of the nutrients required to deal with the cholestrol.

I could get into a lot of science crap LDL and HDL ratios but i'd need to quote straight from a book because i don't know it well enougth. Basically HDL is good (it carries cholestrol in the blood stream or something). Vitamin B3 and omega 3 oils are good at increasing HDL levels. If you get enougth of these nutrients your blood cholestrol levels should be good. Having said that you don't want to be flooding your blood with so much cholestrol that the HDL you have can't cope. But then again low cholestrol levels are associated with an increased risk of strokes. Low cholestrol levels are alot less of a problem with todays western diet than high cholestrol (but apparently the opposite is true in japan).

Also remeber that egg yolks are high in saturated fat (compared to most health foods). But also that they are rich in nutrients and gram for gram have more protein than egg white (but are alot smaller than the white so have less overall).

Alot of confusing crap really. I personnally don't have an average of one egg yolk per day, mainly because of the saturated fat. I don't have eggs often enougth so that this means I never need to split the egg. So my omlettes are full of yolky taste and goodness :)

I've also read that 2 eggs a day are fine as far as cholestrol is concerned, but then you'll have relativly high amounts of saturated fat.

Hope that was helpful :confused:


p.s. remember that scientific theory is only true until someone disproves it. So don't get stressed over it, the advice about eggs will probably be totally different in 10 years anway.
 
Bryn said:
Alot of places reccommend only eating on average one egg yolk a day due to the high cholesterol. On the other hand some recent research suggests that it's not high cholestrol intake that is the cause of high cholestrol in the blood (and hence heart diese) but rather a lack of the nutrients required to deal with the cholestrol.

I could get into a lot of science crap LDL and HDL ratios but i'd need to quote straight from a book because i don't know it well enougth. Basically HDL is good (it carries cholestrol in the blood stream or something). Vitamin B3 and omega 3 oils are good at increasing HDL levels. If you get enougth of these nutrients your blood cholestrol levels should be good. Having said that you don't want to be flooding your blood with so much cholestrol that the HDL you have can't cope. But then again low cholestrol levels are associated with an increased risk of strokes. Low cholestrol levels are alot less of a problem with todays western diet than high cholestrol (but apparently the opposite is true in japan).

Also remeber that egg yolks are high in saturated fat (compared to most health foods). But also that they are rich in nutrients and gram for gram have more protein than egg white (but are alot smaller than the white so have less overall).

Alot of confusing crap really. I personnally don't have an average of one egg yolk per day, mainly because of the saturated fat. I don't have eggs often enougth so that this means I never need to split the egg. So my omlettes are full of yolky taste and goodness :)

I've also read that 2 eggs a day are fine as far as cholestrol is concerned, but then you'll have relativly high amounts of saturated fat.

Hope that was helpful :confused:


p.s. remember that scientific theory is only true until someone disproves it. So don't get stressed over it, the advice about eggs will probably be totally different in 10 years anway.
Click to expand...

Wow.. Can't say I was expecting quite such a comprehensive answer! I think you've cleared that up nicely.. Thank you :)
 
Also, some studies have found that the lecithin in the egg yolk counteracts the body from being able to bind the cholesterol in the yolk....so they kind of cancel out.

I still stick to 1 yolk per 5 whites, mainly because the lack of fat makes it easier to eat more protein, and in the morning you don't really want much fat. Protein + carbs for the first half of your day, protein + fat for the evening meals.
 
malkore said:
Also, some studies have found that the lecithin in the egg yolk counteracts the body from being able to bind the cholesterol in the yolk....so they kind of cancel out.

I still stick to 1 yolk per 5 whites, mainly because the lack of fat makes it easier to eat more protein, and in the morning you don't really want much fat. Protein + carbs for the first half of your day, protein + fat for the evening meals.
Click to expand...

1:5 yolk to white sounds good to me.. Cheers guys! This site is a great resource to have at ones disposal
 
1:5 gives you about 20g of protein with medium to large eggs, so it may serve you well to have a glass of skim milk with it to round out the protein grams.
 
Well, since I don't really want to spend the trouble of seperating the egg yolks from the egg whites, and then not having ANYTHING to do with the yolks, I just eat 2 whole boiled eggs EVERY morning as of recently.

It's something like;

170 calories
4 g fat, 2.5 sat.
16g protein

..all together that is. I don't mind the calories. Since I go to school, and don't really have any BIG meals anymore, I try to get in around 500 calories each and every breakfast.
 
Your macro values are off Nobody. 1 whole egg, boiled, medium size:
Calories 67.93
Total Fat 4.65g
Saturated Fat 1.43g
Polyunsaturated Fat 0.62g
Monounsaturated Fat 1.79g
Cholesterol 185.82mg
Protein 5.51g
 
i'm up to 4 whole eggs myself, about to go to 6 in a couple weeks. i talked it over with my doctor and he gave me the thumbs up.

i dont get how ppl say its high in saturated fat. average fat in an egg is 5 grams with only 2 being saturated. ;)
 
I've just come across an interesting article which seems to confirm what Bryn touched on. It's quite long winded but the summary at the end of the page is worth a read!



In addition, the below link gives what i've found to be fairly average nutritional information.



In my mind 1 yolk to 5 whites works?!
 
Last edited:
malkore said:
Your macro values are off Nobody. 1 whole egg, boiled, medium size:
Calories 67.93
Total Fat 4.65g
Saturated Fat 1.43g
Polyunsaturated Fat 0.62g
Monounsaturated Fat 1.79g
Cholesterol 185.82mg
Protein 5.51g
Click to expand...


Well, it basically says on the carton...but, you're right, I was a BIT off.

Calories; 75
Total fat: 5g
Protein; 6 g
 
also check out this



look for the "DIETARY CHOLESTERAL AND EGGS" section
 
You must log in or register to reply here.
Back
Top