We've heard for decades that you should only eat egg whites. After all, the yolk is full of heart-clogging fat and cholesterol, right? Then again, there are people (including me) who believe that you should eat whole egg. I for one have never bought into the egg white idea, but now there is actual scientific proof to support it! Unfortunately this is just one of those myths that won't die no matter how much evidence you provide. Just like slimming belts and special sweat suits, people still believe in them all these years later even though it's been proven to be nonsense!
But of course we're not talking about those gimmicks. That's a different article altogether! Let's get back to the old debate of whole eggs vs egg whites!
It’s been widely accepted for decades that whole eggs are not good for you and you should only eat the egg whites. As already mentioned, the concern is generally about cholesterol and fat. Of course I’ve always found it amusing that the same person who will condemn whole eggs for fat and cholesterol will often have no problem eating a big juicy rib eye steak and a Caesar salad!
So let’s put this old myth to rest once and for all. It’s true that the egg yolk has all the cholesterol and fat, BUT it also has all the nutrition including calcium, iron, magnesium, phosphorous, potassium, zinc, and more! And more importantly, there has never been a connection between eating eggs and heart disease despite so-called common knowledge.
A study by researchers at the University Of Connecticut has proven that whole eggs are in fact an excellent food and a top notch protein source despite the cholesterol. After feeding groups an additional 640 mg of dietary cholesterol through egg yolks, their HDL (the good cholesterol) levels were significantly higher than the groups who ate the egg whites only.
Another recent study published in the International Journal Of Obesity had two groups of people. One group ate an egg based breakfast (2 per day) and the other group had bagels for breakfast. This went on for 8 weeks. So what was the result?
The group that ate the egg based breakfasts had a 65% greater weight loss and 34% greater decrease in their waistline! That’s right. Eating whole eggs can actually help you to lose bodyfat!
Eggs are an excellent whole food and is meant to be eaten as such. It is one of the best protein sources you can get, packed full of nutrients, raises your healthy HDL cholesterol, has been proven to not contribute whatsoever to heart disease as previously thought, and can even help you with weight loss. What more do you want?