Why you will never see this dietitian order egg whites:
I understand the confusion here. Eggs are good for you then they are bad for you. Then do you go organic or cage free or free roaming?! Long story short, eggs are fantastic! Eggs are a complete protein meaning they contain all 9 essential amino acids.
Essential meaning our bodies cannot produce them, we must consume them! It makes me cringe when I see folks toss the yolk. That is where all the good stuff is!
Eggs contain vitamins A, D, and E which are all fat soluble (code for you must have fat present for them to be absorbed. No fat, no absorption). The yolk also contains folate, iron, zinc and choline! Important nutrients for bones, eyes and skin! We have heard this over and over for years!
Cholesterol does matter. That yolk has about 213 mg per serving and is one of the most concentrated sources of cholesterol in the diet. But wait! Some studies show that the relationship between dietary cholesterol and blood levels of cholesterol (the type that causes heart disease) is very complex and highly individual.
The research is simply inconclusive that an egg a day raises your risk for heart disease. What we do know is that foods high in trans fats and saturated fats (like baked goods, fried foods and packaged items like crackers and cookies) are what drive up your LDL (bad) cholesterol levels and can increase your risk for heart disease and strokes.
There is more than cholesterol in that yolk! Yolks contain high quality protein and essential vitamins and nutrients. Yolks also contain carotenoids (lutein and zeaxanthin). These nutrients preserve good eyesight and prevent vision loss. High levels of these carotenoids are associated with the lowest incidence of cataracts and age-related macular degeneration.
No yolk = no carotenoids, essential fatty acids, vitamins A, E, D, and K as well as most of the calcium, iron and folate in the egg. One more “eggstra” (sorry, I couldn’t help myself) if that the lutein in eggs is three times more available to your body compared with an equivalent amount in cooked spinach.
Get crackin’ with these budget friendly power foods! Just be sure to skip on the typical parings of eggs friend in butter and served with bacon. Partner with veggies in omelets and or quiches!