Egg is a very popular staple which can be used for breakfast and other baking dishes. It is also a nutritional and versatile food that significantly makes a healthy diet when taken. Basically, inside a whole egg, you have the egg white and yolk.
However, egg white is the very clear white liquid that surrounds the yellow egg yolk. Egg whites have more nutritional values than egg yolk. Egg yolk contains fats and cholesterol which makes people avoid it and take more of the egg white because it has no fat and little calories. But the nutritional value depends on whether you eat a whole egg or the egg whites or egg yolk.
However, when separating egg white from the egg yolk, one has to be very careful. There are higher chances of contracting salmonella if not properly handled in the process of separating. Ensure to practise good hygiene before and after handling eggs. Read on to find out the benefits of egg whites.
Components of Egg Whites
Egg whites contain so many nutrients, therefore it is good to know what nutrients can be found in the egg whites. They are :
- Protein ;
- Sodium ;
- Folate ;
- Selenium ;
- Calcium ;
- Magnesium ;
- Phosphorus ;
- Potassium ;
- Few calories ;
- Vitamin B2 and B5.
These nutrients are in different proportions and are present in egg white.
Benefits Of Egg Whites
Since egg whites have so many nutritional values, it is good to know the benefits of egg whites in our diets.
- Good Source Of Protein : Egg whites are a high quality source of proteins. Proteins help to build the body, especially muscle and maintain muscle mass as one age and also repair tissues. The protein present in one egg white is about 3.6grams to 4 grams which is a good way to start your intake of protein without any calories in it. This can also support the immune system to function properly.
- No Cholesterol : Egg white is good because they have no cholesterol. This is the main reason people prefer eating egg whites over egg yolk. It helps in keeping a healthy heart and low blood cholesterol level.
- Weight Loss And Gain : Meanwhile, egg whites can be used for maintaining weight due to the low calories or cholesterol in it. Egg white is fat-free which can be taken by anyone who wants to control weight. It can be taken to control hunger and since it is high in protein, it is good for maintaining weight and weight loss.
- Repair And Grow Muscles : Proteins help in building the body, especially muscles. The amino acids present in egg whites help in the repair and growth of muscles which is good for people doing physical activities like bodybuilders, athletes and so on.
- Supports Metabolism : Egg white help to support metabolism which is good for maintaining body weight. However, this contributes to burning calories during the day.
- Incorporated Into Diet : Egg whites can be used into different dishes or diets. It can be scrambled, baked with other dishes and so on. It is versatile and the taste makes it fit into any dish.
Egg whites offer a lot of benefits but they also have some potential risks that must have to be put into consideration when consuming them. Read on to find out the risks of egg white.
Potential Risks Of Egg Whites
Egg white may be good to some people and at the same time cause harm to some people too. If you have heath issues such as ulcer, or just underwent an operation, an egg may be good for you. Here are some potential risks of consuming egg whites;
- Allergies : for some people, egg white is good but for others it may cause allergies especially in children. The proteins present in egg white are responsible for triggering allergic reactions. Reactions like skin reactions like eczema or even hives, rashes, swellings, vomiting, nausea, diarrhoea , nasal congestion and others. Eggs can cause a severe allergy reaction known as anaphylactic shock or anaphylaxis which is life threatening.
- Food Poisoning : egg whites pose a higher risk of salmonella food poisoning. Salmonella is usually present in the egg or the shell of the egg. Symptoms associated with salmonella infection are vomiting, diarrhoea, fever and abdominal cramps. To avoid this, you have to practise cleanliness when trying to prepare egg whites for consumption and cook egg white till it’s solid.
- Digestive Discomfort : Digestive issues are common when consuming egg whites. Some individuals have digestive discomfort when they have protein intolerance. They begin to bloat, gas, stool or have stomach cramps.
- Kidney Disease : Protein is good for the health but overconsumption exposes one to danger. The high intake of protein can cause protein disease because it makes the kidney overwork.
- Biotin Deficiency : Biotin is basically found in food like eggs, mushrooms and nuts. It helps in converting foods into energy in the body. It is also known to be Vitamin H which is also the B complex vitamin. However, raw eggs contain this vitamin B7 which prevents absorption in the body. Consuming too much of the egg whites for a long period of time can cause this biotin deficiency. This can lead to skin rashes, depression, hair loss, fatigue and so on. It is therefore good to cook egg whites well to reduce this deficiency.
- Nutritional Imbalance : People eat only egg whites because it has enough protein and low calories, neglecting egg yolk which also contains some important vitamins and fat that is good for the body. However, this can lead to nutritional Imbalance consuming only egg whites and leaving out other important nutrients needed for maintaining good health.
Conclusion
Egg whites are very nutritional and versatile because they have high protein, low calories and can be used in different dishes. There are several benefits of egg whites like good source of proteins, growth and repair of the muscles, support metabolism, help in maintaining weight and weight loss and others. It is very essential to also know the potential risks of egg white.
To avoid the potential risk of egg white, it is good to practise a balanced diet and food safety. It is advised to consume adequate protein in order to improve your overall health and consult your doctor for more information.