Which is better, egg yolks or egg whites? This is question that comes up often and has been a topic of debate for more than a decade. Just the other day in fact, I was giving my fiance a hard time for buying liquid egg whites! You see, for a long time, eggs were getting a bad rap due to the cholesterol and fat that is found in their yolks. High in protein and without fat and cholesterol, egg whites were often promoted as the superior part of the egg. However, as I so politely pointed out to my fiance, current research shows that dietary cholesterol actual has very little impact on the cholesterol levels in our blood. In fact, the number one factor for having high blood cholesterol is your genes!
Luckily for us yolk-lovers, the whole egg is making a comeback! Yes, the egg yolk contains fat, but along with that fat comes fat-soluble vitamins that our body needs such as Vitamin D. Additionally, egg yolks are an excellent source of a nutrient called choline. Choline has been shown to contribute to fetal brain development as well as help prevent some birth defects. For adults, choline helps maintains brain function and assists neuro-transmitters in communicating messages. Another reason to eat the yolk? It contains the antioxidants lutein and zeaxanthin, which contribute to eye health and may prevent age-related blindness called macular degeneration.
While it is true that the whites contain more protein, the yolk is still a good source. And at only 70 calories per egg, you can afford to eat the whole thing and increase the nutritional benefit!
This does not mean, however, that you should go out and consume a three egg omelet everyday! An egg a day is the recommendation for most healthy adults. Those who have heart disease or diabetes should consume no more than three yolks per week.
Besides their nutritional value, one of the things I love about eggs is their culinary diversity. You can scramble, fry, soft-boil, poach, and my favorite, hard-boil! Follow these easy steps for a perfectly hard-boiled egg every time. I like to cook several at once and then store them in the fridge. They make an excellent post-workout snack!
1. Place eggs in a saucepan and fill with just enough water to cover the eggs.
2. Allow water to come to a boil and continue to boil for about two minutes.
3. Cover and remove from heat. Allow eggs to continue to cook for 10 minutes.
4. After the ten minutes, plunge the eggs in a bath of ice water to cool.
5. Use right away or store in the fridge for up to a week.
I like to cook several at once and then store them in the fridge to have on hand as a post-workout snack! How do you like your eggs? Are you a yolk or a whites only eater?
Healthfully yours,
Meghan
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