Eggs are an excellent source of protein and are rightly called the nutritional powerhouse. Packed with all the essential nutrients, eggs are your best bet if you are trying to lose weight or build muscles.
However, egg yolk has always been in the centre of controversy. It is considered unhealthy due to the presence of high cholesterol, which is linked to heart issues. Also, people aiming for a flat stomach and six-pack abs eat only egg whites and discard the yolks. But should you really not eat the egg yolk while following a weight loss diet.
Are the yolks harmful?
Due to the presence of high-cholesterol, people discard egg yolk considering it unhealthy and eat only the white portion. One egg has around 186 milligrams of cholesterol, which is all found in egg’s yolk. It is true that egg yolks contain high-cholesterol, but it is not as bad as it is said to be.
In fact, our body needs cholesterol to make testosterone, which helps to increase energy level and build muscles.
A whole egg is full of various nutrients, while the white portion is a rich source of protein. The rest of the nutrients are present in the yolk. The egg yolk is rich in Iron, Vitamin B2, B12 and D, which are missing from egg whites. If you eat only the egg whites, you’re missing out on other nutrients.
A study conducted at the University of Connecticut found that the fat present in egg yolks actually helps to reduce the bad cholesterol from the body.
Even if you want to lose weight, do not dump the yolk unless your nutritionist has specifically advised you do so.
The nutritional content of egg white and whole eggs are as follow:
8 egg whites
Protein: 28 grams
Carbs: 2 grams
Fats: 0 grams
Calories: 137
4 whole eggs
Protein: 28 grams
carbs: 2 grams
Fats: 21 grams
Calories: 312
The bottom line
Give away the old notion that egg yolks are dangerous for health and should not be consumed if you are trying to lose some weight. Instead what you can do is have a planned diet – instead of having too many egg whites, include 1-2 whole eggs in your diet. When you are following a low-carb diet, opt for whole eggs over egg whites. Whole eggs are low in calories and the dietary fats present in a whole egg slows down the quick absorption of protein and keeps you full for a longer period of time. Whole eggs are also rich in amino acids which support in bodybuilding.