Food/Health/Wellness

Is It Healthier To Eat The Whole Egg?

Eating whole eggs may lead to more significant benefits according to research

There is an ongoing fad, (fad because it is a general belief but often unsubstantiated) that egg yolk is not good for weight loss. Yes, the egg whites provide lean protein, but combining the yolk gives greater benefits, according to research by a University of Illinois professor, and cited in the American Journal of Clinical Nutrition.

This belief stems from the fact that the yolk contains the cholesterol and fat in the whole egg.

Egg Yolk Is Nutrition-Dense

There is a vast array of important nutrients in the yolk, notable ones are healthy fats, lutein and zeaxanthin to choline, selenium and B vitamins.

‘’In fact, if you only consume egg whites, you could be missing out on valuable benefits, including a boost to your testosterone levels and muscular strength, along with a reduction in body fat.’’ University of Illinois

Whole Eggs in Resistance Training

Further research by the American Journal of Strength and Conditioning, concluded that:

“Postexercise whole egg ingestion increases knee extension and handgrip strength, testosterone, and reduces body fat percentage compared with postexercise egg white ingestion, despite no group differences in muscle mass, in resistance-trained young males. Whole egg consumption may be preferable during RT programs geared toward the improvement of muscular strength and body fat percentage.”

“The yolk is nutrient dense and may contain a variety of important bioactive compounds such as lipids, micronutrients, antioxidant carotenoids, and microRNAs. The removal of the yolk and its associated nutrients from eggs may limit the stimulation of muscle protein synthesis rates as well as overall human health.”

Whole Eggs Naturally Enhance Testosterone Level

It is well known that the testosterone level decreases with age in men. Since testosterone is synthesized with cholesterol, and the main protein in the egg is albumin, the yolk helps in this aspect, enabling men to naturally increase the level by eating whole eggs.

What About Eggs And Cardiovascular Diseases?

This is another fad that consuming eggs puts one at risk of cardiovascular diseases. What does the research say here?

In research on the consumption of eggs vis, vis cardiovascular disease, it was noted in a ten-year study, that consuming one to three eggs per week was associated with a 60% lower risk of developing cardiovascular disease, while consuming four to seven eggs per week was associated with a 75% lower risk.

3 Important Nutrients In Egg Yolk

Choline — is an important vitamin in cell synthesis that regulates mood, nervous system function, memory and cognition and muscle control

Lutein & Zeaxanthin — These two important antioxidants are particularly useful in the prevention of AMD (Age-related Macular Degeneration). Their presence filters bad lights from damaging the retina. A study shows that an adult consuming one whole egg per day for at least five weeks reduces the risk of AMD.

Phospholipids — An egg yolk contains about six grams of lipid, 30% of this is the phospholipids associated with anti-inflammatory effects. A study of an individual on a diet of three whole eggs per day reduces tumour necrosis factor-alpha, an inflammatory biomarker.

Consuming whole eggs also led to a significant drop in C-reactive protein levels, a measure of inflammation, in overweight men.

A related article by the same author:

The Takeaways

• “Egg whites are a really lean source of protein and can certainly have a place in a person’s diet, but they’re not more nutritionally superior than a whole egg,” Kylie Arrindell.
• The Research Team recommended against the common practice of discarding the yolk when consuming eggs.
• An egg is a low-calorie source of protein, but the reality is that eating the whole egg provides a lot more nutritional value.
• “The protein found in eggs — both whole eggs and egg whites — is really high-quality protein, containing all of the essential amino acids we need,” says Arrindell. “About 40% of this protein is found in the egg yolk, and the other 60% is in the egg whites.” Kylie Arrindell

DISCLAIMER

Although great research has gone into this post to give the true and genuine substance to it, nevertheless it does not still represent professional advice in any way. Please consult your professional nutritional expert about any health concerns that you have. It is therefore given for readers’ interest and entertainment only. Thank you.😑

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