Is it healthier to eat egg whites or whole eggs?

In the daily diet, eggs are a familiar food, rich in nutrients and easy to prepare.

However, many people often hesitate between eating whole eggs or just using egg whites, according to the health site Health .

Ms. Lindsey DeSoto, a nutritionist working in the US, said that each part of the egg has its own benefits, but the appropriate choice should be based on health goals.

Benefits of egg whites

Egg whites are known to be low in calories, cholesterol-free, and rich in protein.

With an average chicken egg weighing 50 grams, the egg white accounts for about 30 grams, only about 17 calories but has up to 3.6 grams of protein. This is the reason why egg whites are often chosen by dieters.

Egg whites are known to be low in calories, cholesterol-free, and rich in protein.

Photo: AI

Additionally, the lack of cholesterol has also made egg whites once considered a heart-healthy choice.

Although studies have shown that saturated fat, not the cholesterol in eggs, is the main factor in increasing blood cholesterol, for people who already have high cholesterol, eating egg whites is still a safe solution.

Benefits of the whole egg

In addition to the same amount of protein as egg whites, egg yolks also contain vitamins A, D, E, B12 and many important minerals such as zinc, iron, selenium and heart-healthy fats.

A 50-gram egg provides about 70 calories, including 6 grams of protein and 5 grams of fat. As a result, whole eggs can support many important functions of the body.

Eating an egg a day can help increase HDL, or good cholesterol, while reducing LDL, or bad cholesterol. As a result, eggs can help reduce the risk of heart attacks and strokes.

Additionally, the nutrients in the yolk combine with the protein from the white to help promote muscle protein synthesis.

In addition, eggs are also a natural source of vitamin D, which helps the body increase calcium absorption, improve bone density and strengthen the skeletal system.

Healthy adults should eat 1 to 2 eggs per day.

Photo: AI

Egg whites or whole eggs are better?

For a low-calorie diet, egg whites are a suitable choice because they reduce energy while still ensuring the necessary amount of protein.

With a high protein diet for muscle growth, eggs are more effective.

For a healthy adult diet, eating 1 to 2 eggs per day can completely supplement reasonable nutrition.

If you need to lower your cholesterol as recommended by your doctor, egg whites are an option to consider.

Potential risks

Eating raw or undercooked eggs can lead to a risk of Salmonella infection. Therefore, eggs should be cooked until both the white and yolk are solid.

Additionally, raw egg whites contain a protein called avidin, which can bind to vitamin B7, making it difficult for the body to absorb this nutrient. However, when cooked, avidin is deactivated and no longer interferes.

To ensure food safety, eggs should be refrigerated at 4 degrees Celsius or below and cooked to about 71 degrees Celsius. This helps to minimize the risk of food poisoning.

Source: https://thanhnien.vn/an-long-trang-hay-ca-qua-trung-tot-cho-suc-khoe-hon-185250828184516802.htm