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You Don't Eat Egg Yolks?

Good, now that I have your attention. Yes, I have exaggerated the title of this article to get your attention. You are reading this article is that because you are probably one of those health enthusiasts who discard egg yolks and eat only egg whites. Yes, although egg white is not actually bad for your health, it is far inferior to egg yolk in terms of providing you with essential nutrition.

Yes, most if not all health magazines and books claim that the humble egg yolk packs a nasty amount of fat and cholesterol but they rarely ever tell you that that is where almost all the nutrition in an egg is. Before you howl in violent protest to me for going against "conventional wisdom" of not eating egg yolks, let us explore some facts first.  


Egg Yolk Vs Egg White

By discarding the yolk and only eating only egg white of an egg, you are in effect chucking away the most nutritionally dense, antioxidant-rich, vitamin and mineral part of the egg. The yolks contain so many B-vitamins, trace minerals, vitamin A, folate, choline, lutein and other excellent nutrients that it is such a pity that you do not eat egg yolks.


In contrast, egg whites are almost devoid of nutrition when compared to the yolk. Ya, I heard you say that you are consuming the egg white for its protein to preserve and build your muscles. But do you know that the protein in egg whites are not as formidable without the yolks to balance out the amino acid profile and make the protein more bio-available and therefore more muscle friendly?


Furthermore, not many people know that the egg yolks from free running chickens (instead of caged chickens in factory chicken farms) are loaded with chock full of omega-3 fatty acids. This may shock you further. Egg yolk have more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, B12 and panthothenic acid in an egg.


In addition, the humble yolk also contains all of the fat soluble vitamins such as vitamin A, D, E, and K as well as all of the essential fatty acids. This means that you are discarding more than 90% of the nutritional goodness an egg can provide you with. Isn't that such a waste?


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Ok, I heard you say that consuming egg yolks will shoot your cholesterol level through the roof. You know what? That is simply not true!


Let me explain. Firstly, when you consume food with high cholesterol such as eggs, your body naturally produces less cholesterol to balance out the equation. However, if you don't consume enough cholesterol, your body will produce more because cholesterol has a few important functions.


Initial studies are even showing evidence that eating whole eggs actually raises your good cholesterol (HDL) to a higher level than bad cholesterol (LDL) this will improve your overall cholesterol ratio and blood chemistry. Surprised?


So next time your gym instructors tell you that egg whites are superior to egg yolks, you can smugly ask them why and see if they can explain it convincingly to you.

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Chris Chew




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