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?
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.
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.
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.
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.
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!
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).
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.
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.
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.
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.
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.
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.
Egg whites - really better than whole eggs?
) but for everything else, I think whites are the way to go.
