Why Egg Whites?

Eggs should be in every weight lifter’s ‘fridge. They’re cheap, nutritious, and easy to prepare. But why do so many people avoid the yolks? Being from the South, I have seen few eateries that actually advertise egg whites on the menu. But in more health-conscience parts of the country, egg whites are common between two slices of bread or alone on a plate. So this begs the question: what benefit does eating only the whites allow?

First of all, egg whites provide great protein that can be eaten in large quantities without filling up. For athletes or body-builders who need to consume greater amounts of protein, this is a great alternative to other proteins such as fish, chicken, and top round steak that quickly make someone feel full. The yolks are often removed because higher loads of protein can be eaten when space is saved in the stomach for more whites.

Additionally,  each egg yolk has over 200 milligrams of cholesterol. They also have 1 1/2 grams of saturated fat. While I’ve read that the yolks’ possession of needed nutrients such as high-density lipids and choline outweigh the worry posed by earlier research, I still caution those who eat more than 2 eggs per day. This is my personal limit. When I make an omelet, for instance, I’ll use 2 eggs with yolks, and 1-2 egg whites. With this recipe, my protein intake is still more than 20 grams (including the cheese), I’m not taking in as much fat or cholesterol, and my stomach still gets full.

Take Away: Eating whole eggs is not a bad thing. Eating more than two yolks per day, however, is not the best idea. I recommend allowing yourself 2 eggs per day, but sticking with the eggs white beyond that. And if you’re like me, the egg whites are the most enjoyable part within the shell, anyway.