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03-02-2013, 07:41 AM
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#1
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Senior Member
Thread Starter
Join Date: Oct 2011
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Height: 5'5"
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Egg whites - really better than whole eggs?
I have been eating egg whites instead of whole eggs since I started my weight loss journey. I assumed that I could get full on fewer calories by having 2 whites vs. one whole egg. However, to my surprise, I recently discovered that a whole egg makes approximately the same volume of food as 2 whites, for only a difference of 20 calories (70 in the whole egg vs. 50 in 2 whites).
If the calorie difference is so small, why do you eat egg whites for weight loss, instead of the whole egg? Is it because 2 egg whites have more protein than one whole egg? What am I missing?
I am thinking I may switch to whole eggs, because the calorie difference is so small, and there are so many nutrients in the yolk. What am I missing?
Thanks!
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03-02-2013, 07:49 AM
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#2
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Senior Member
Join Date: Nov 2007
Location: Atlanta
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Height: 5'1 and a 1/2" (yes the 1/2" matters!)
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First of all, I've always counted an egg white (per MyPlate) at 17 cals, making it 34 for 2 whites. If that's accurate, a bit more of a calorie difference.
That being said, I wonder if the egg white vs. whole egg thing is less about calories and more a reflection of concern over cholesterol and (saturated) fat. For example, while I was growing up, my mother would rarely eat whole eggs because she was worried about "all that cholesterol."
I'm not one of those people - I love the filling power of a whole egg, and that's largely from the fat it contains. Although I'm too lazy to look it up this morning, a quick search will show that dietary guidelines have changed regarding advice on eggs and cholesterol.
My $.02!
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03-02-2013, 08:12 AM
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#3
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Senior Member
Thread Starter
Join Date: Oct 2011
Posts: 120
S/C/G: 188/132.4/129.5
Height: 5'5"
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That makes sense. I use LoseIt, which calculates one egg white from a large egg as 25 calories. So a bit more of a difference in calories.
I actually became accustomed to the taste of egg whites and preferred them to whole eggs. But now that I have added some whole eggs to my diet, I like that taste too! Maybe I'll switch back and forth...on days when I need to trim a few calories, stick with whites, and other times have the whole egg. I do like all of the nutrients in the whole egg, and eating the whole egg is less expensive because I'm using fewer eggs per meal, haha.
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03-02-2013, 11:10 AM
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#4
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Senior Member
Join Date: May 2008
Location: Iowa
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Height: 5'5
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If you take out the yolk, you're also taking out all the nutrients.
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03-02-2013, 11:24 AM
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#5
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Member
Join Date: Sep 2011
Location: Canada
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Height: 5'10''
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Egg yolk is high in cholesterol and saturated fat BUT it also has omega-3 fats which are the good fats and lecithin. Those two things regulate the effects of cholesterol and high levels of fat so, in my humble opinion, eat your egg whole but not too often. And ohmanda is right, there are loads of nutrients in the yolk.
Last edited by Mimi21; 03-02-2013 at 11:24 AM.
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03-02-2013, 12:34 PM
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#6
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Senior Member
Join Date: Aug 2010
Posts: 306
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How healthy egg yolks are depends on what the hens have been fed. (There was a study done out of Israel that showed the effects of different feed.) If the hens are pastured versus caged they will have more omega-3 fats and fewer omega-6 fats. Conventionally caged and fed hens are often fed corn or soy feed most of which is GMO since more than 90% of the corn and soy in the US is GMO. Lately, I have switched to organic so that the yolks of my eggs have healthier saturated fats.
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03-02-2013, 03:03 PM
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#7
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Senior Member
Join Date: Feb 2013
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I also eat organic eggs, and if I am making something like scrambled eggs or hard boiled eggs, I will have 2-3 egg whites plus one yolk (and either freeze the yolks for use in a recipe or just toss them out). I find that 1 yolk and 2 egg whites for scrambled eggs really doesn't make much of a taste difference!
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03-02-2013, 05:07 PM
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#8
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Natasha
Join Date: Jan 2012
Location: Heart of TX
Posts: 452
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Height: 5'3"
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I switch back and forth. Since items like seafood (ie my 4 oz of talapia had 55grams) have cholesterol I tend to eat egg whites on the days I am going to eat other high cholesterol foods. But I eat whole eggs (organic/cage free) on the days that I don't. I tend to use this organic eggbeaters style that comes in a carton that is sold at the grocery store (its 20 cal or so for 1/4 of a cup).
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03-03-2013, 05:49 PM
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#9
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Empress/Queen
Join Date: Nov 2000
Posts: 6,269
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I eat the whole egg, unless in a recipe that uses specific properties of egg whites.
In my opinion, whole eggs contain the nutrition nature put there & for me they taste better & provide me with a better food value. The yolk is the most nutritious part for me.
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03-04-2013, 10:10 AM
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#10
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Senior Member
Join Date: Sep 2005
Location: Butte County, CA
Posts: 2,357
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Height: 5'2"
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I have to say "amen" to what Amarantha said. We have a little flock of chickens and some days they work very hard to produce an egg. I just can't bear to throw the yolk away.
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03-04-2013, 09:08 PM
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#11
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Member
Join Date: Feb 2013
Location: Ithaca, NY
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Height: 5'11"
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I would definitely say whole egg if they're yard eggs, but if you're unable to get those, might as well go for the lower calories with whites.
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03-05-2013, 10:11 AM
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#12
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the muse of memory
Join Date: Feb 2005
Posts: 669
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I use eggwhites for binding things, but only in dishes where the flavor disappears. I HATE eggs. HATE the taste and therefore usually throw out the yolks and/or cook them for my cats. I don't use them often, though, and always buy local, organic, yard eggs.
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03-05-2013, 10:23 AM
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#13
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F - Yeah, I'm doing this.
Join Date: Jan 2013
Location: Saskatchewan
Posts: 1,107
S/C/G: 297/*Ticker*/175
Height: 5'10"
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Love eggs. Love the yolk. What's better than dipping toast into warm egg yolk! That being said, I think a whole egg a day is just fine (toasted egg sammich! ) but for everything else, I think whites are the way to go.
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03-09-2013, 12:04 AM
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#14
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Junior Member
Join Date: Mar 2011
Location: Saskatchewan, Canada
Posts: 26
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Height: 5' 4"
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I like a little from column A and a little from column B. My staple is mixing 1 whole egg (preferably an omega-3) with 2-3 oz of whites. I love eggs so the more I can squeeze into a meal the better and using mostly the whites keeps the calories in check. This way I also don't feel like I'm losing out on flavour or good nutrients.
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03-09-2013, 01:33 AM
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#15
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Senior Member
Join Date: Mar 2012
Posts: 424
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Height: 5' 7"
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I have heard Dr Oz say you should eat the whole egg; not just the whites. I personally like the whole thing and eat the yolks. If we are comparing whole egg to an egg beater type thing I would definitely choose the egg. Too many ingredients in the processed version, IMO. I don't "get" how the processed product could be better than the original. I am not on a low fat or low cholesterol plan, so that doesn't factor into my personal decision.
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