Today I want to talk about something that really REALLY bugs me.
Yep. Egg whites.
Everyday all over my social media I see people banging on about their egg white breakfasts. Scrambled egg whites, egg white omelettes, egg white pancakes…
This obsession with egg whites has obviously arisen due to the fact that it’s the yolks that contain all the fat, so by cutting them out you are losing the fat content. BUT that’s not all you are losing…
By cutting out the yolks, you are also losing at least half of the protein, leaving you with about 3 grams of protein per egg. So, if the average scrambled egg portion or omelette were 3 eggs you now need 6 or 7 egg whites to equal this and give you roughly 20 grams of protein. Your shopping bill is going UP!
Whole eggs are FULL of beneficial vitamins and minerals containing nearly EVERY essential vitamin and mineral our bodies need in order to function. Vitamin D, omega 3 fatty acids, B vitamins and the amino acids leucine and L-arginine. L-arginine is crucial to the bodies production of protein and the release of growth hormones, which are in turn essential for building lean muscle and burning fat. It’s the yolk itself that contains the majority of this good stuff, so by cutting them out you’re missing out on a whole host of nutritional benefits.
We all know that a good amount of fat is needed for optimal fat loss, testosterone production and mood enhancement right? So why restrict the fat in this way? Have a much tastier and more nutritious breakfast, and adjust your fat content later in the day to allow for the yellow stuff if you’re tracking your macros. (Those of you not tracking your macros just crack on – boom boom!)
One point to note when buying eggs, is to always purchase the best quality that you can afford. Free range organic or the omega 3 eggs are the best. These chickens have been fed and raised correctly, so produce the best eggs with a slight increase in Omega 3 content in the yolk.
So in conclusion, eat the whole egg…Not just the egg whites.