What are the main egg white health benefits – and are there risks to eating to many? Here’s what you need to know, including yolks VS whites and raw VS powder…
According to WebMD, egg whites have no fat and fewer calories compared to the yolk of the egg. However, when you remove the egg yolk, you also take away many of the vitamins and fatty acids.
Egg White VS Egg Yolk Health Benefits:
1. Although the whites do contain some nutrients like potassium, magnesium, folate and phosphorus, many people choose egg whites because they want to reduce their fat intake.
2. In addition, the white of the egg has a healthy amount of protein per calorie. In fact, for every 52 calories, you get 10.9 grams of protein.
3. Protein helps build muscle, plus it lessens hunger and makes you feel satiated. Furthermore, protein-rich meals and snacks can help keep blood sugar low. Consequently, body builders focus on keeping protein high in their diets.
4. On top of that, eggs tend to cost less than other types of animal protein. In other words, they give you a very efficient way of getting this strength-building macronutrient into your body without spending a lot of money.
Potential Downsides to Eating Egg Whites:
1. Even though eggs (the whites and yolks) offer beneficial health effects, they do come with some downsides. First of all, some people have egg allergies. Therefore, you don’t want to consume or use eggs on your skin as part of a beauty routine is you are allergic.
2. Second, people with kidney problems should talk with their doctor before starting a high-protein diet.
3. Third, raw eggs can get contaminated with salmonella bacteria, which can result in food poisoning. Even though this is a rare occurrence with refrigerated eggs, people generally feel safer consuming cooked egg whites vs raw.
Raw Egg Whites VS Cooked: Cooking your egg whites makes the protein easier to digest than eating them raw. Plus, cooking enables better vitamin absorption.
Healthy Recipes Using Egg Whites:
You can incorporate egg whites into your diet in several ways, including shakes, soups and baking. In addition to adding protein, they can work as a binder or thickener as well.
Recently, more people are starting to bake bread using egg whites instead of wheat flour or or almond flour. By substituting with eggs, you can avoid gluten, grains, nuts, lectins, phytic acid and oxalates.
Egg white protein bread reduces the carbohydrates and increases the protein in the bread. Plus, people with nut allergies have a bread alternative. And for some, eggs can be easier to digest.
By whipping the egg whites with a mixer or electric whisk, you can create a foam-like texture with stiff peaks that bakes into a light, fluffy bread.
How to Eat Egg White Powder:
As PSMF bread (protein sparing modified fast bread) has grown in popularity, people have looked for ways to make the baking process faster and easier. One of these ways is to use egg white protein powder instead of raw egg whites.
The egg white powder is essentially dehydrated and pasteurized egg whites. It does not have to be refrigerated, and it keeps for longer. You also don’t have to worry about contracting salmonella. It is safe to eat plain and has better nutrition bioavailability.
On top of that, you can purchase pure egg white protein powder in bulk and save money. These unflavored versions contain no fillers or other ingredients, so you can use them in protein shakes as well as baking.
How Long Does Egg White Powder Last: Egg protein powder can last a couple of years after it’s produced. Keep it in an air-tight container out of sunlight for optimal life.
