Truth on Tuesday

Best Bet for Breakfast:
Eggs or Egg Whites?

 
Eggs are one of the best sources of protein as they contain 18 of the 20 essential amino acids.  In fact, when rating the biological value of protein from 0-100, eggs score 100!  Unfortunately, over the past years eggs have gotten a bad rep. You've probably heard that eggs are high in cholesterol, and that it is best to avoid them to keep you cholesterol in check.  Egg whites, on the other hand, are a higher source of protein by weight, contain less calories and no cholesterol.

But while it may seem like egg whites are the healthier choice, especially if you are watching your cholesterol or your weight, you are missing essential nutrients by throwing out the yolk.

• Egg yolks are an excellent source of choline
• Choline plays a crucial role in brain functioning & is important in relaying messages through nerves to the muscles (1)
• Luetin & zeaxanthin- 2 key antioxidants for eye health are found in the yolk
• Whole eggs are one of the very few dietary sources of  Vitamin D
• Studies estimate that at least 36% of the population has inadeqaute Vitamin D stores (2)
• Egg yolks contain essential fatty acids DHA and Arachidonic Acid

What about cholesterol ?
Let's first distinguish that there's a difference between  blood cholesterol and dietary cholesterol - the cholesterol we consume through food.   For most people, dietary cholesterol has very little effect on overall blood cholesterol . Only about 25% of the population is sensitive to the effect of dietary cholesterol.  The most recent research concludes that consumption of eggs in healthy populations show no risk for developing heart disease by increasing cholesterol and that inclusion of eggs into a normal diet may be beneficial for overall health (3).

Also, the United States Department of Agriculture states the eggs now contain less cholesterol. The average amount of cholesterol in one large egg is 185 mg, a 14% decrease than previously recorded.  Also, they state that eggs higher in vitamin D, now containing 41 IU, an increase of 64% (4).

• So when it comes to choosing what to eat for breakfast, consider what is mentioned above. Most people are fine to eat one egg a day. Adding egg whites to an omelet is a great way to save on calories, but be sure to get at least one whole egg to get optimal nutrition- 1 egg plus 2 egg whites makes a good size omelet for one person. Toss in some extra vegetables for added antioxidants!

Here is a side by side comparison of a whole egg verses and egg white:

1) Moeller SM, et al. 2000. The Potential Role of Dietary Xanthophylls in Cataract and Age-Related Macular Degeneration. J Am Coll Nutr. 19(5):522S-527S.
2) Holik, M. (2006). High prevalence of vitamin d inadequacy and implications for health. Mayo Clin Proc. 81(3), 353-373.
3) Fernansez, M. (2010). Effects of eggs on plasma lipoproteins in healhty population. Food and Function, 1(2), 156-160.