Why is egg whites good for you




















A new one from the same authors found the same effect on vitamin E absorption as well. If they can wring more nutrients from those they do eat by adding an egg, yolks could do a lot of good, says Purdue University nutrition researcher and study author Jung Eun Kim.

Mix it in for good texture—and even better health. This article originally appeared on Time. By Mandy Oaklander, Time. Save Pin FB More. You'll get the best results with these recipes using egg whites separated from the whole egg rather than boxed egg whites sold at supermarkets.

You may also find dried egg whites on store shelves. It can be more convenient than fresh or liquid egg whites, as the dried version has a longer shelf life and doesn't need to be stored in the fridge, says Newell. But did you know you can actually freeze egg whites? You simply reconstitute the store-bought, dried egg whites with water and use as directed.

Some companies, such as Naked Nutrition , also produce protein powder made from egg whites as an alternative to whey or casein proteins.

This is a good option for those with dairy allergies to add to things like smoothies or to use in baking, says Newell. Separate the egg whites from the yolks and whip them, then fold in your desired toppings and drop the yolks on top. You'll thank us later! Feel free to swap in one whole egg for an egg white in this simple recipe, equally delicious for breakfast, lunch, or dinner. Savory breakfast lovers will go crazy for this Japanese-inspired pancake made with whipped egg whites and cooked like a frittata.

Beat egg whites with cream of tartar before letting your slow cooker do all the work. Healthy people can eat seven eggs weekly without much of a change in their cholesterol levels. However, if you are still concerned about the levels of cholesterol in eggs, it's easy to make the switch to all whites. In recipes, egg whites can be swapped out for whole eggs by using two egg whites for every one whole egg called for.

Egg whites don't contain any of the 5 grams of fat found in eggs either, and contain only 16 of the whole egg's 71 calories. Egg whites feature 5 of the 6 grams of protein in an egg.

If you fear that consuming only the whites of eggs will leave you feeling hungry for the rest of the morning, think again. One large egg white contains 54 mg of potassium , a vital mineral and electrolyte associated with heart health, bone health and overall effective cell and organ functioning, according to the University of Maryland Medical Center.

A study of 12, adults, published in Archives of Internal Medicine , showed that those who consumed 4, mg of potassium each day lowered their risk of cardiovascular disease and ischemic heart disease by 37 percent and 49 percent, respectively, compared with those who took 1, mg per day. Egg whites contain almost identical amounts of potassium and sodium, minerals that work together to create an essential electrochemical gradient known as membrane potential, according to the Linus Pauling Institute at Oregon State University.

Membrane potential is critical for muscle contraction, nerve impulse transmission, heart function, and transferring nutrients and metabolites throughout cells.

Maintaining these membrane potentials accounts for percent of the resting energy expenditure of a typical adult. According to Livestrong. Kanter noted that egg whites are a good source of riboflavin, also known as vitamin B2. This vitamin is associated with releasing energy from carbohydrates, thereby helping metabolism, and producing red blood cells, according to the National Institutes of Health , which lists eggs on its list of good sources of riboflavin.

It also works as an antioxidant, breaking down dangerous free radicals molecules that can damage or kill cells , according to the University of Maryland Medical Center. The problems associated with riboflavin deficiencies include anemia and homocysteine levels that are associated with cardiovascular disease, according to the American Journal of Clinical Nutrition. Animal trials also suggest that deficiencies cause an increased risk of cancer.

While egg whites are a good source of protein and a great option for those suffering from diabetes, high cholesterol or cardiovascular disease, people should be careful not to assume that egg whites provide all the same nutritional benefits of whole eggs.

A study published in The American Journal of Clinical Nutrition in caused a stir when it found that raw egg whites interfere with absorption of biotin.



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