Whether you are trying to lose weight, build muscle, or simply maintain a healthy diet, eggs are a highly nutritious food that should be included in your meal plan.

However, when it comes to picking the healthiest part of the egg, there is ongoing debate between the yolks and whites. While the yolks contain many important nutrients, such as vitamin A, vitamin D, and choline, they also have high levels of cholesterol and calories.

On the other hand, egg whites are low in calories and cholesterol-free, making them the healthier choice. Here are several reasons why you should consider consuming more egg whites:.

Low in Calories, High in Protein

Egg whites are low in calories, with just 17 calories per 1 egg white. This makes them an ideal choice for those who are looking to lose weight or maintain a healthy diet. They are also high in protein, with each egg white containing 3.6 grams of protein.

Protein is essential for building and repairing muscle tissue, and it helps you feel fuller for longer, making it easier to resist snacking between meals.

Low in Fat and Cholesterol

Egg whites are virtually fat-free, with just 0.05 grams of fat per egg white. They are also cholesterol-free, which is important for those who have high blood cholesterol levels or are at risk for heart disease.

In comparison, egg yolks contain 5 grams of fat and 186 milligrams of cholesterol, which is nearly the entire recommended daily limit. By consuming egg whites instead of yolks, you can significantly reduce your intake of saturated fat and cholesterol.

Versatile and Easy to Prepare

Egg whites are incredibly versatile and can be prepared in many different ways. They can be boiled, scrambled, poached, or fried, and they can be used in recipes that call for egg whites, such as omelets, quiches, and soufflés.

They can also be used in baking to make low-fat and cholesterol-free recipes, such as meringues and angel food cake.

Source of Essential Nutrients

Egg whites are a source of several essential nutrients that can benefit your health. They contain riboflavin, which helps your body turn food into energy, and niacin, which aids in digestion and maintains healthy skin.

They are also a good source of selenium, which is needed for the proper functioning of your immune system, and potassium, which helps regulate blood pressure.

Lower Risk of Foodborne Illness

Egg whites are less likely to cause foodborne illness than egg yolks, as they have lower levels of bacteria that can cause infection. This is because bacteria tend to accumulate in the yolk as it develops in the egg.

While it is still important to cook your eggs thoroughly to reduce the risk of illness, consuming more egg whites can help reduce your risk of infection.

Conclusion

In conclusion, egg whites are the healthier choice when it comes to nutrition, calories, and cholesterol. They are versatile, easy to prepare, and can be used in many different dishes.

They are also a source of essential nutrients that can benefit your overall health. By swapping out egg yolks for egg whites in your meals, you can reduce your intake of fat and cholesterol, and maintain a healthy, balanced diet.