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The incredible egg!

Wednesday, February 27, 2013

I'd like to start out with a disclaimer, not everyone will be able to eat eggs because of allergies or possibly being certain degrees of vegetarian.

The egg. It's a great source of protein. It has some vitamin D included in it's contents. There are a ton of different ways to incorporate it into your diet.

There seems to be an impasse about eating the whole contents though. I keep hearing about just eat the whites from many nutrition shows on the morning news and talk circuits. For two large egg whites, you could have easily just had one large egg. I will admit that 2 whites will only cost you 34 calories, while one whole egg will cost you 72 calories. Is that really that big of a difference in your whole day though? For that 38 more calories (one full egg vs two whites) there are a ton of nutrition you're missing!

So you're not having as much cholesterol in your diet by eliminating the yolk, but what else are you missing? You get 25 mcg of folate in a yolk, only 1 in a white. You get 37 IU of vitamin D in a yolk, the white gives you none. One yolk gives you 245 IU's of vitamin A, .44 mg vitamin E, .46 mg of iron, and 22 mg of calcium. The white gives you little to none of those nutrients. the only things the white has more of than the yolk is sodium, potassium and a slight amount of protein.

So why would you want to eliminate all those great nutrients for a little cholesterol and a minor amount of calories? The yolk is not evil, it's a package of great things for you! Go enjoy the entire egg and gain a ton of nutrients from the yellow part of it.

My source for these statistics here:
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Member Comments About This Blog Post
  • KAREN608
    Interesting. I don't like to eat eggs, but use them to bind hamburger in meals etc. My chol. is out of this world (even with diet and meds) so I can't blame the egg at all. They were on sale for 99 cents a dozen this week. Hubby bought two dozen and then dropped them outside, and broke six of them. Since he is out of shape, his balance is not so good, and I had an eggy mess to clean up as he brought the dripping bag into the house and kitchen for me to deal with. I salvaged a few which DH promptly fried up with butter and potatoes for a fast lunch for himself. I get to do the dishes.
    1820 days ago
    I'm a big fan of eggs. I feel like they are much like the misunderstood potato. Hard boiled, I always eat the entire egg (yolk and white). If I'm doing scrambled, I usually will do 4 or 5 whites plus 1 whole. Although, today I did 4 whites plus 2 whole eggs; probably because this is the third pro-yolk post I've read in 2 days! Anyhow, the one extra yolk did seem to make the mix satisfy me for longer today.
    1821 days ago
    While in Kazakhstan we had a lot of French engineers we worked with and they daily ate boiled eggs.

    Thanks for the blog.
    1821 days ago
  • TANYA602
    Somewhere along the lines, when I started reading about nutrition and metabolism, I read that we should eat 2 eggs a day, as well as an apple. I've been loyal to that theory since, even to the point that I crave a hard-boiled egg each morning. I admit that most days I only eat one egg, but I do get my apple in, as well.
    Thanks for sharing/confirming!
    1821 days ago
  • FRAN0426
    I have always enjoyed the whole egg, and since I don't go overboard eating them I will ge all the nutrients eating the entire egg. What would an egg salad sandwich be without the yolk I ask. I have tried egg beaters and will use those sometimes if many eggs are needed for a breakfast casserole etc.
    1821 days ago
    emoticon I LOVE My Whole Eggs!!

    emoticon Although I do have to wonder about that first Person who said "OOOH, let's eat what just fell out of the back end of that Chicken!!"
    1821 days ago
    Interesting information!!

    Thank YOU!!

    1821 days ago
    Thanks for that!! I just posted a blog about people eliminating whole food groups from their diet. Why would you do that? Like you said just by eliminating the yolk you are missing out on so many nutrients! I'm glad someone is on the same page as me. emoticon
    1821 days ago
    I do eat Egg Beaters, but do agree that the occasional egg, yolk included, is a good source of nutrients, so I do eat them, just try to limit them somewhat.
    1821 days ago
    Great info, thanks for sharing that! I always eat the yolk, most mornings 2 hard boiled eggs and a bit of yogurt and berries tides me through til lunch.

    Eggs get a bad rap for some reason; your blog should help demystify that!

    1821 days ago
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