Instead of using whole eggs, many recipes recommend using only egg whites or egg whites. This is often based on the assumption that the yolk contains too much cholesterol and fat, makes you fat and is unhealthy. Together with the nutrition expert and author Sven-David Müller, FITBOOK is getting to the bottom of the question of whether the yellow in the egg is really that harmful.
When something isn’t as good as it could be, there’s a saying that it’s «not the yolk of the egg.» After all, this part tastes the best – and is also particularly rich in nutrients. So why is there a trend, especially in the fitness scene, to only eat protein (egg white) – is that really healthier? FITBOOK spoke to two experts.
What is in the yolk or egg white?
A hen lays eggs with the aim of hatching chicks. Under the white to brownish shell there is a bundle of nutrients to feed a new life until it can take care of itself. «This makes the egg the highest quality and best supplier of protein and fats that we can find on our planet,» says nutrition expert Sven-David Müller to FITBOOK.
Comparing the calorie density of egg yolk and egg white shows that the yolk contains more fat and more calories overall than the egg white.
Egg yolk (per 100g): 348 Kcal
- Carbohydrates 0.3g
- Fat 31.9g
- Protein 16.1g
Protein (per 100g): 52 Kcal
- Carbohydrates 0.7g
- Fat 0.2g
- protein 11g
The reason for this distribution of macronutrients is simple. During the breeding season, the chick feeds on the yolk. «That’s why it contains minerals such as calcium, iron, chloride, sodium, phosphorus and potassium in a much higher concentration than in egg white,» explains the expert. The clear, gelatinous liquid, on the other hand, serves to protect the valuable yolk and the embryo and consists largely of water and proteins as well as water-soluble B vitamins.
Although these ingredients are also essential for maintaining the functions of our nervous system, the content of minerals and other nutrients in the protein is less than one percent extrapolated to the whole chicken egg. What is healthy for humans is actually in the yolk. Which contradicts the myth that it’s healthier to just eat the egg white.
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Is Cholesterol in Egg Yolk Harmful?
When it comes to cholesterol, the hen’s egg has undergone an image change. For decades, the motto was that egg yolks help raise cholesterol levels, but this theory is now considered partially outdated. According to Müller, the cholesterol from food has no effect on blood levels in almost anyone. Eating only the protein is not necessarily healthier.
While some studies seem to support this statement, a large survey from Northwestern University’s Feinberg School of Medicine in March came to a slightly different conclusion. Eating three to four eggs a week was associated with a six percent higher risk of heart disease and eight percent higher mortality. These effects have been attributed to cholesterol.
Diabetologist and nutritionist Dr. When asked by FITBOOK, Matthias Riedl sees this in a more differentiated way: «The fact is that an egg is a super filling food because of its protein content and contains many vitamins and minerals.» And those who are full are less inclined to snack, which is one of the biggest evils for being overweight and co. «Thus, an egg is considered to be rehabilitated,» especially since the study situation regarding the promotion of coronary heart disease is inconsistent. «It will always be that way,» explains Riedl, «because the mix of what we eat is much more important.»
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Lecithin in egg yolk has a positive effect on cholesterol levels
For Sven-David Müller, too, the advantages outweigh the disadvantages. «The combination of fatty acids in the yolk is excellent – almost as good as in diet margarine, which is used to lower cholesterol. And the egg yolk contains lecithin, which is excellent at lowering cholesterol levels – especially the dangerous LDL cholesterol.”
As is so often the case: it depends on the quantity. according to dr Matthias Riedl believes that animal protein and animal fats simply perform worse than vegetable proteins and fats. “The higher the consumption here, the lower the cardiovascular risk. Therefore, egg consumption should be kept in moderation.” And anyone who has high cholesterol levels should clarify with their doctor in individual cases to what extent and how many eggs are allowed on the menu. Versus a Breakfast eggs at the weekend shouldn’t be a problem either way.
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Cholesterol – essential to dangerous
Cholesterol is essential to life in any case. «Without cholesterol, not a single cell in the body can be built, the bile is inconceivable without cholesterol and neither is vitamin D,» explains Sven-David Müller. It is also required for regular digestion, the formation of hormones and normal brain function.
However, it is also a fact that high blood cholesterol levels can be dangerous for the body. Excessive levels of LDL cholesterol lead to arteriosclerosis – the medical term for narrowing of the arteries. Possible consequences: heart attack or stroke. However, various factors (such as genetic predisposition or level of physical activity) play together to make this happen. From this point of view, too, it is a very individual matter whether it would be healthier to only eat the protein.
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“Proteins are part of a balanced diet, just like fats and carbohydrates. However, in the past there has been a misconception that more protein automatically means that you are healthier. Far from it!” says the nutrition expert. It doesn’t make sense to eat extremely high protein every day. This also applies to proteins from egg whites. The kidneys then have to laboriously excrete the resulting metabolic end products. In a healthy person, this works to a limited extent. But if you have damaged kidneys, you have to be extra careful.
“The fact is that very few of us really need supplementation with protein. With a balanced diet, the needs of an adult recreational athlete can be easily covered,” Müller continues. Of course, there are exceptions where an increase in protein in the diet is warranted. «Older people, those who suffer from malnutrition, underweight or consuming diseases (such as cancer or HIV infections), as well as high-performance athletes are most likely to benefit from a supplement,» adds Müller.
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Conclusion: Better to eat the whole egg!
So is it healthier to just eat the egg whites? The ongoing trend towards high-protein diets finds no justification in nutritional science, which continues to support the use of egg yolks. «Those who consume whole eggs have no disadvantages in the supply of their body. On the contrary,» assures nutritionist Sven-David Müller.
In addition to the health consequences that can arise from a diet that is too protein-fixated, consumption is also questionable from an ecological point of view. The production of extracted egg whites – popular with fitness enthusiasts – creates unnecessary pollutants that are unavoidable in industrial extraction. Even if the egg yolks are used, they first have to be transported from the factory to the designated locations using refrigerated trucks. These steps are not necessary and leave unnecessary traces in the ecological profile. In view of climate change, every consumer should consider whether this consumption is really essential.