Anyone concerned with nutrition has at least once wondered what the difference is, nutritionally speaking, between the white and the yolk of an egg, and which is actually healthier. The answer is that both parts have their place in a healthy diet, and the nutrients provided by both components complement each other.
Cholesterol in egg yolk
It has long been speculated that the egg white is healthier because the yolk contains more cholesterol. However, the latest studies say that it does not pose a threat to our health as the cholesterol in eggs does not seem to raise blood cholesterol like other foods rich in trans fats.
One of the reasons why eggs have been associated with heart disease could be that their consumption is often associated with other unhealthier foods, such as fatty pork and sausages, or the way they are prepared, often fried in oil .
Experts recommend that we consume as little cholesterol as possible not to exceed 300 mg per day, to avoid the risk of cardiovascular diseases. A large egg has around 186 mg of cholesterol – and the entire amount is found in the yolk. If your diet doesn’t have a lot of cholesterol-rich foods, an egg a day might be a safe choice, according to studies.
What is in the yolk and what is in the white of the egg
Beyond the cholesterol in the yolks, the yellow part of the egg contains many nutrients such as: calcium, iron, zinc, copper, manganese, vitamin B6, folic acid, vitamin A, D, K and vitamin B12. The yolk also contains around 5 grams of fat.
Egg white requires more water than anything else. It consists of 10% protein and 90% water, RIGHT Real Simple. When you think of a whole egg, you should know that most of the protein comes from the egg white. This is a complete protein, which means that it contains all 9 essential amino acids.
The egg, as a source of protein
If you eat eggs to give your body as much protein as possible, it is a good idea to consume only the egg whites and do not exceed one yolk per day, if you are concerned about the cholesterol in their composition. Specialists say that the ideal would be to consume 7 yolks a week, while the number of whites of an egg can exceed this number. It is equally important that they are part of a balanced and healthy diet. However, the recommendations differ for people with metabolic diseases, such as diabetes. It is good for them to reduce their consumption of eggs, following the doctor’s advice.
The healthiest ways to prepare eggs are by boiling or frying them in Teflon pans, but without oil.
