At first glance, you would probably deem egg yolks unhealthy, due to their high cholesterol and saturated and never to be eaten again. At the turn of 20th century, you may have been among many others who believed the same. However, more recently, studies have shown that much like a piece of toast, there may be two sides to cholesterol and fat. Not all fat and cholesterol is unhealthy. As a matter of fact, you need cholesterol and fat to survive. The good kind, that is. In the light of these findings, doctors may now be able to recommend eggs truly as a part of a healthy breakfast. Here are five reasons why the egg yolk is healthier than you think.
1. More Cholesterol
No, we are not kidding. Not to say that more cholesterol is better, just that there’s good cholesterol as well as bad. Your body needs cholesterol to produce hormones, Vitamin D and acids for digestion of fats. However, it does need it at a very limited amount. So too much cholesterol (as of anything) is not a good thing and it can contribute to a variety of health problems. But without cholesterol your body wouldn’t function properly either. So choosing the good cholesterol over the bad and limiting it, may actually enhance your health. For diabetics, or others who need to watch their levels, should go with egg whites instead. Mayo Clinic recommends consuming no more than 300 mg (200 mg for those watching their levels) of cholesterol per day, and the egg yolk contains 211, while the egg white 0.
2. More Fat
A myth that is so old that it finally needs to be debunked. Since the turn of 20th century people have been linking saturated fats (which are present in eggs as well) to increased risk of heart disease, stroke and cardiovascular disease. However, in more recent studies we found out that there’s no connection between the saturated fat and these health problems. We now know that just like with cholesterol, there are two sides to fat. Good fat and bad fat. Avocados, eggs and similar products have the healthy fats we actually need. According to CDC, only a total of 20-35% of your calories should come from fat. However, a whopping 40% or more come from fat for an average American. Choose healthy fats and limit them in your diets.
3. More Nutrients
If you are constantly skipping out on the yolk, you are missing on the best that the egg has to offer. Every time you say “Egg whites only!” you are skipping on Vitamin A, Vitamin B12, Vitamin D, 10x amounts of Calcium and Folate (than egg white), and Omega-3s. The yolk also contains a good chunk of the egg’s total protein. It comes with all the necessary amino acids in a correct ratio. All this good stuff is there for the taking (in moderation of course).
4. Less Work
Let’s face it, most of us don’t have the egg cracking and separating skills of a Hibachi chef. So more often than not, separating the yolk from its home becomes annoying. When going out for breakfast you don’t need to specify that you want an egg white omelette, as most of the time they seem to forget it anyway. And if you got a lot of special diet needs, like gluten free, refined sugar free, it’s one less thing you have to worry about.
5. More Delicious
And of course, asides from the nutrients, you may be missing out on the deliciousness of the yolk every time you separate it from the egg white. So treat yourself, enjoy the egg as it was naturally made, just do it in moderation.
Truth about Egg Yolks
You as manyothers, may start their day off with an omelette or an egg sandwich. But there’s a choice – egg white or whole egg (with yolk)? Why is it that many people opt out for the former? Do they know something you don’t? Surprisingly, both sides may have great benefits. Here are some hard boiled statistics:
|1 EGG WHITE||1 EGG YOLK||1 WHOLE EGG|
|Total fat (g)||0||5||5|
|Saturated fat (g)||0||2||2|
|Vitamin A (IU)||0||244||244|
|Vitamin B12 (mcg)||0||0.3||0.6|
|Vitamin D (IU)||0||18.2||17.5|
What’s healthier,egg whites or egg yolks?
Surprisingly, if we had to pick a side, we would go with egg yolks. Simply because it has higher vitamin content (aside from potassium) and it does contain healthy fatty acids and cholesterol. However, for those trying to limit their calories or watch their cholesterol levels, egg whites may be the better pick. Egg whites still contain a good amount of potassium as well as the much needed protein. As a whole, eggs are a great addition to your breakfast. But your next question should be, what happens when you fry them?
To fry or not to fry
Any time any food is fried, the chemical composition of the food changes and some nutrients may be lost. In the eggs case, depending on your frying technique, not much may be lost. However, frying anything is not a healthy option. An alternative would be eating eggs by simply cracking them into a glass and swallowing them. At first your stomach may be repulsed, but this is all temporary until your body gets used to it. Raw eggs are very easy for your system to digest. However, the only downside, which may be enough to keep you from eating them raw (besides the taste) is food poisoning. But keep in mind, that statistics say only about 1 in 30,000 eggs contain salmonella. If you are eating organic, cage free, your chances may be even lower for getting food poisoning, as only sick chickens lay those eggs. So if you do decide to eat them raw, just beware of the possible risks. And if you decide to fry the eggs, just do it in a healthy way. Most of the “unhealthiness” comes from frying the egg and doing it in unhealthy oils. Don’t burn them (or you can simply boil them), use healthy oils (we recommend coconut) and eat them as part of a balanced breakfast.