Skipping the egg yolks in favor of just the egg whites? Here’s why you should think twice. We all know that eggs are an excellent source of protein. However, they have plenty of other good things going for them as well; they are cheap, easy to prepare, available virtually everywhere, and they are delicious. In spite of all this, we have been cautioned about eggs for many years; this is largely due to the fact that eggs are high in saturated fat and cholesterol––two nutrients demonized for their purported negative effects on heart health.
However, more recent studies on saturated fat intake have shown the association between it and heart disease is much weaker than previously assumed. It seems as though fat intake from whole, natural food sources might not be the culprit behind heart disease it was long made out to be. The same cannot be said for artificial trans fats that were once promoted as a healthy alternative––these have proven to be quite dangerous.
Secondly, cholesterol has also been a much-maligned nutrient for many years as well; cholesterol is a necessary part of our cells, a basic building block of our bodies. While our body makes all the cholesterol it needs, the consensus seems to be clear that dietary intake of cholesterol doesn’t raise blood levels of cholesterol in a significant way, at least when the source of the cholesterol is chicken eggs.
Regardless, often we have been advised against eating the egg yolk, due to its saturated fat and cholesterol content. If you are a body builder and you are trying to maximize protein content in your diet while minimizing fat––in other words, you are adhering to a specific type of macronutrient profile in order to maximize muscle gains––discarding an egg yolk to get the protein from the egg whites probably has some utility. These types of athletes might be consuming 6-8 eggs at a time however, which is not exactly a normal weekday breakfast for most people.
While the egg white is rich in protein, egg yolks are where the bulk of the nutrition is found. Egg yolks are rich in vitamin A, vitamin D, vitamin E, vitamin K and B vitamins. They also contain, potassium, selenium, calcium, and phosphorus.
Egg yolks are also rich in compounds called lutein and zeaxanthin; these carotenoids protect against cataracts and macular degeneration––two eye problems that can develop as we age.
Finally, eggs are encouraged on The Kaufmann Diet. Eggs are a rich source of nutrition and a great option for those trying to starve a photogenic yeast infection. Eggs are another good example of how certain nutritious whole foods that have been demonized in the past are now vindicated by more modern research.