Are Egg Whites or Whole Eggs Healthier?

Dietary studies have repeatedly shown that when people eat an egg every morning in addition to (or instead of) toast or cereal, they lose twice as much weight as those who eat a breakfast that’s dominated by carbs! That’s because eggs are an excellent source of high quality protein and micronutrients that start your day with a “bang” of energy.

However, there is a huge common misconception in the fitness world that the egg yolk is bad for you. I’m here to tell you that this couldn’t be further from the truth. The yolk is in fact the healthiest part of the egg. It contains most, if not all, the vitamins, minerals, antioxidants, and healthy fatty acids that all work together to burn fat!

Just to give you an idea… over 80% of the overall vitamins and minerals in an egg as a whole are found in the egg yolk. By cutting the yoke you are losing out on the fat soluble vitamins A, D, E, and K as well as as B12 and Pantothenic acid (B5). Not to mention vital minerals such as iron, phosphorus, calcium, zinc, folate and selenium. Let us not forget ALL of the essential fatty acids (EFAs) and antioxidants such as lutein and zeaxanthin. The protein is even higher quality in egg yolk compared to egg whites due to a more balanced profile of amino acids.

In addition, Leucine, an amino acid found in eggs, provides an extra advantage to the body when you are trying to lose weight. It effectively increases the amount of fat loss and decreases the amount of lean tissue loss.

What this all means is that although egg whites are a source of protein they are lacking in the nutrition department. Egg yolks provide micronutrients and healthy fats to help you curb your appetite, spike metabolism, balance hormones, and ultimately burn body fat!

If you’re worried about cholesterol in the egg yolk there is no need to worry. University of Science studies have proven that nutrients within the egg yolks can actually help the body manage cholesterol intake. Vitamin B (particularly Riboflavin), lowers cholesterol levels, and Lecithin has been known to prevent the cholesterol from being absorbed within your digestive tract.

One extra tip concerning egg nutrition is to get organic eggs instead of eggs you would normally purchase at the grocery store. Organic eggs are typically more nutrient dense and have a healthier fat balance.

Ultimately, for the biggest fat loss effect eggs should be consumed whole without division.

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