Why throwing away the egg yolk is a crime
It is readily available and the cheapest source of good quality protein. It is like a blessing for individuals, who are great gym enthusiasts but have a very tight budget.
But people do not get the maximum benefits of the eggs because of the misguided and misunderstood concepts about the eggs, that only the egg whites are healthy and egg yolk should not be included in the diet as it is high in cholesterol.
Now, let’s clear some of the misconceptions regarding the egg yolk
The name cholesterol itself creates a lot of confusion for many people. The cholesterol found in our body is different than that of the dietary cholesterol.
HDL ( High Density Lipoprotein ) and LDL ( Low Density Lipoprotein )are the blood cholesterol found in the body. These are actually special kinds of protein called Lipoproteins and not the same as the free cholesterol present in the food.
Cholesterol, that we get from foods like egg yolk or animal fat do not have any major impact on our blood cholesterol levels. In a study it was found that eating whole eggs increases HDL.
Egg yolk contains saturated fat, aren’t they going to affect the health of your heart?
The recent studies have found that there is no relation between egg consumption and cardiovascular diseases. This held true even when eggs were eaten in relatively large quantities.
Saturated fat also helps in increasing the free testosterone in the body which plays an important role in muscle growth and repair of the damaged tissues. It also boosts the immune system of the body.
Hence, a healthy dose of dietary saturated fat is not only not bad but also important for the overall health.
Nutrients: Egg Yolks Versus Egg Whites
|Nutrient||White||Yolk||% Total in White||% Total in Yolk|
|Calcium||2.3 mg||21.9 mg||9.5%||90.5%|
|Magnesium||3.6 mg||0.85 mg||80.8%||19.2%|
|Iron||0.03 mg||0.4 mg||6.2%||93.8%|
|Phosphorus||5 mg||66.3 mg||7%||93%|
|Potassium||53.8 mg||18.5 mg||74.4%||25.6%|
|Sodium||54.8 mg||8.2 mg||87%||13%|
|Zinc||0.01 mg||0.4 mg||0.2%||99.8%|
|Copper||0.008 mg||0.013 mg||38%||62%|
|Manganese||0.004 mg||0.009 mg||30.8%||69.2%|
|Selenium||6.6 mcg||9.5 mcg||41%||59%|
|Thiamin||0.01 mg||0.03 mg||3.2%||96.8%|
|Riboflavin||0.145 mg||0.09 mg||61.7%||48.3%|
|Niacin||0.035 mg||0.004 mg||89.7%||9.3%|
|Pantothenic acid.||0.63 mg||0.51 mg||11%||89%|
|B6||0.002 mg||0.059 mg||3.3%||96.7%|
|Folate||1.3 mcg||24.8 mcg||5%||95%|
|B12||0.03 mcg||0.331 mcg||8.3%||91.7%|
|Vitamin A||0 IU||245 IU||0%||100%|
|Vitamin E||0 mg||0.684 mg||0%||100%|
|Vitamin D||0 IU||18.3 IU||0%||100%|
|Vitamin K||0 IU||0.119 IU||0%||100%|
|DHA and AA||0||94 mg||0%||100%|
|Carotenoids||0 mcg||21 mcg||0%||100%|
As it is clear from the above table, almost all of the nutrients of eggs are found in the egg yolk.
The saturated fat is also important because most vitamins require dietary fat for proper absorption and to metabolize.
Compared to egg whites, egg yolks are far more superior in terms of quality of protein. The quality of protein is calculated by the Biological value (BV) Ranking system, where the protein is ranked from 0 to 100, according to the quantities of the 20 amino acids in the protein. On this scale, the ranking of whole eggs is 100 and egg whites1 is just 75-77. It means that whole eggs provide way better nutrition to the muscles.
See what George Farah has to say about egg whites.
Throwing away the golden part means throwing away half of the protein. A normal sized chicken egg contains 6 to 6.5 gm of protein and an egg white contains just 3.5 gm of protein. Thus depriving the body of half of the good quality protein and most of the nutrients, present mainly in egg yolk, is like a capital punishment for your muscles.
Don’t commit that crime!