For what it is worth!!
MGK
*Are Whole Eggs or Egg Whites Better for You?** **by Mike Geary,
Certified Nutrition Specialist, Certified Personal Trainer*
*I was on a weekend trip with some friends recently and one of my friends
was cooking breakfast for the whole group. I went over to see what he was
cooking and saw he was getting ready to make a big batch of eggs.Well, to my
shock and horror, I noticed that he was cracking the eggs open and screening
the egg whites into a bowl and throwing out the egg yolks. I asked him why
the heck he was throwing out the egg yolks, and he replied something like
this..."because I thought the egg yolks were terrible for you...that's where
all the nasty fat and cholesterol is".*
*And I replied, "you mean that's where all of the nutrition is!"This is a
perfect example of how confused most people are about nutrition. In a world
full of misinformation about nutrition, somehow most people now mistakenly
think that the egg yolk is the worst part of the egg, when in fact, the YOLK
IS THE *
*HEALTHIEST PART OF THE EGG!*
*By throwing out the yolk and only eating egg whites, you're essentially
throwing out the most nutrient dense, antioxidant-rich, vitamin and mineral
loaded portion of the egg. The yolks contain so many B-vitamins, trace
minerals, vitamin A, folate, choline, lutein, and other powerful
nutrients... it's not even worth trying to list them all. *
*In fact, the egg whites are almost devoid of nutrition compared to the
yolks. Even the protein in egg whites isn't as powerful without the yolks to
balance out the amino acid profile and make the protein more bio-available.
Not to even mention that the egg yolks from free range chickens are loaded
with healthy omega-3 fatty acids.*
*Yolks contain more than 90% of the calcium, iron, phosphorus, zinc,
thiamin, B6, folate, and B12, and panthothenic acid of the egg. In addition,
the yolks contain ALL of the fat soluble vitamins A, D, E, and K in the egg,
as well as ALL of the essential fatty acids (EFAs).*
*And now the common objection I get all the time when I say that the yolks
are the most nutritious part of the egg...*
*"But I heard that whole eggs will skyrocket my cholesterol through the roof
*
*No, this is FALSE! *
*First of all, when you eat a food that contains a high amount of dietary
cholesterol such as eggs, your body down-regulates it's internal production
of cholesterol to balance things out. *
*On the other hand, if you don't eat enough cholesterol, your body simply
produces more since cholesterol has dozens of important vital functions in
the body.*
*And here's where it gets even more interesting...*
*There have been plenty of studies lately that indicate that eating whole
eggs actually raises your good HDL cholesterol to a higher degree than LDL
cholesterol, thereby improving your overall cholesterol ratio and blood
chemistry.*
*And 3rd... high cholesterol is NOT a disease! Heart disease is a
disease...but high cholesterol is NOT. Cholesterol is actually a VERY
important substance in your body and has vitally important functions... it
is DEAD WRONG to try to "lower your cholesterol" just because of
pharmaceutical companies propaganda that everyone on the planet should be on
statin drugs. *
*If you're interested in this topic, you can read the following article
about why trying to attack cholesterol is a mistake, and what the REAL
deadly risk factors actually are... Cholesterol
Myths<http://www.truthaboutabs.com/cholesterol-myths.html>
*
*In addition, the yolks contain the antioxidant lutein as well as other **
antioxidants* <http://www.truthaboutabs.com/antioxidants.html>* which can
help protect you from inflammation within your body (the REAL culprit in
heart disease, not dietary cholesterol!), giving yet another reason why the
yolks are actually GOOD for you, and not detrimental.*
*To help bring even more proof that whole eggs are better for you than egg
whites, I recently read a **University of Connecticut** study that showed
that a group of men in the study that ate 3 eggs per day for 12 weeks while
on a reduced carb, higher fat diet increased their HDL good cholesterol by
20%, while their LDL bad cholesterol stayed the same during the study.
However, the group that ate egg substitutes (egg whites) saw no change in
either and did not see the improvement in good cholesterol (remember that
higher HDL levels are associated with lower risk of heart disease) that the
whole egg eaters did. *
*So I hope we've established that whole eggs are not some evil food that
will wreck your body... instead whole eggs are FAR superior to egg whites. *
*But what about the extra calories in the yolks?*
*This is actually a non-issue and here's why... even though egg yolks
contain more calories than just eating the egg whites, the yolks have such a
high micro-nutrient density in those calories, that it increases your
overall nutrient density per calorie you consume. Essentially, what this
does is help to regulate your appetite for the remainder of the day, so you
end up eating less calories overall. In addition, the healthy fats in the
egg yolks help to maintain a good level of fat-burning hormones in your
body.*
*Overall, this means that the extra fats (healthy fats) and calories from
the yolk are so nutrient-dense that they actually HELP you to burn off body
fat!*
*Also, your normal supermarket eggs coming from mass factory farming just
don't compare nutritionally with organic free range eggs from healthy
chickens that are allowed to roam freely and eat a more natural diet. Your
typical cheap grocery store eggs will have lower nutrient levels and a
higher omega-6 level and lower omega-3 level. On the other hand, the
cage-free organic eggs from healthier chickens allowed to eat more natural
feed and roam freely will have much higher vitamin and mineral levels and a
more balanced healthier omega-3 to omega-6 fatty acid ratio.*
*I recently compared eggs I bought at the grocery store with a batch of eggs
I got at a farm stand where the chickens were free roaming and healthy.*
*Most people don't realize that there's a major difference because they've
never bought real eggs from healthy chickens... The eggs from the grocery
store had pale yellow yolks and thin weak shells. On the other hand, the
healthier free range eggs from the local farm had strong thick shells and
deep orange colored yolks indicating much higher nutrition levels and
carotenoids... and just a healthier egg in general.*
*This is due to the fact that a free-roaming hen allowed to roam on plenty
of land will eat a variety of greens, insects, worms, etc transferring MUCH
higher levels of nutrients to the eggs compared to an unhealthy hen that is
trapped inside a dark factory farm hen house in horrible conditions and fed
nothing but piles of corn and soy. It's a DRASTIC difference in the
nutrition that you get from the egg.*
*So next time a health or fitness professional tells you that egg whites are
superior (because of their "fat-phobic" mentality towards dietary fats), you
can quietly ignore their advice knowing that you now understand the REAL
deal about egg yolks.*
*And can we all please STOP with this sillyness about eating an omelete with
4-5 egg whites and only 1 egg yolk... If you want real taste and real health
benefits, we'd all be better off eating ALL of our eggs with the yolks.*
*After all, do you REALLY think that our ancestors thousands of years ago
threw out the yolks and only ate the egg whites? NOT A CHANCE! They
intuitively knew that all of the nutrition was found in the yolks. But our
modern society has been brainwashed with misinformation about fats and
cholesterol.*
*Another interesting study about eggs...*
*I read a study recently that compared groups of people that ate egg
breakfasts vs groups of people that ate cereal or bagel-based breakfasts.
The results of the study showed that the egg eaters lost or maintained a
healthier bodyweight, while the cereal/bagel eaters gained weight. *
*It was hypothesized that the egg eaters actually ate less calories during
the remainder of the day because their appetite was more satisfied compared
to the cereal/bagel eaters who would have been more prone to wild blood
sugar swings and food
cravings.<http://groups.yahoo.com/subscribe/worldmalayaliclub/>
*
*Oh, one last thing I almost forgot... I personally eat 4 whole eggs almost
every day with breakfast, and I maintain single-digit bodyfat most of the
year. <http://groups.yahoo.com/subscribe/worldmalayaliclub/>*
*Enjoy your eggs and get a leaner
body!<http://groups.yahoo.com/subscribe/worldmalayaliclub/>
*
<http://groups.yahoo.com/subscribe/worldmalayaliclub/>
Thank You ...... __
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