Egg Whites for Your Diet

Ever since Sylvester Stallone popularized raw egg shakes in his movie “Rocky,” many bodybuilders have their own version on how to down eggs. The recent trend now focuses on egg whites. In fact, some companies have taken to preparing and producing Egg white products.

Whole Eggs vs. Egg Whites vs. Egg Yolks

Eggs are nutritious and raw eggs provide un-denatured proteins for easy absorption. Unfortunately, the yolks are on you if you keep on drinking whole eggs. One, the cholesterol level of one egg yolk is over 300 milligrams. That’s already a day’s worth of cholesterol. Second, raw egg consumption will deplete your biotin levels causing havoc to your skin, hair, nails and even developing muscle and bones.

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Egg Yolks

Much of the bad raps about eggs come from the yolk. The yolk contains a very large amount of cholesterol. The yolk does contain healthy cholesterol but too much can be a bad thing.

Eating one yolk won’t raise your blood cholesterol level. (HINT: normal blood cholesterol > 300 mg/dl and required daily intake is only 300 mg)

The Cholesterol Problem in Egg Yolks

Again, one egg yolk contains 300 mg or more cholesterol. If you do the math, eating more yolks will easily push you over the limit. Cholesterol and fat aren’t necessarily bad. You need an ample amount of cholesterol to make the sex hormones like Androgen to help build your body. Fat is also needed as stored energy as well as make up the cell membrane especially for developing muscles.

Unfortunately, if you consume too much cholesterol and fat, they get converted into fat deposits. Soon enough, flabs will replace abs. Persistent levels of fat in the blood also encourages plaque growth in blood vessels and might cause problems for your heart.

Whole Eggs

A bit more nutritious than just egg yolks, it contains egg white and one yolk. Consume only one whole egg in one day. Same with the egg yolk don’t eat more than 3 eggs in a week.

It’s actually already hard to avoid whole eggs. You can find it in bread, spaghetti, ramen or noodles, cakes, ice cream and even mayonnaise. If you already eat those, cut back on the whole eggs in a week.

Egg Whites

It’s thick, gooey, transparent and almost tasteless. Egg whites have gained much popularity in the bodybuilding world. It contains more than half the protein amount to whole eggs. The amino acid profile of whites is incredible too.

  • Valine
  • Isoleucine
  • Leucine
  • Alanine
  • Serine
  • Arginine
  • Threonine
  • Aspartic Acid
  • Lysine
  • Tryptophan
  • Cysteine
  • Methionine
  • Tyrosine
  • Histidine
  • Proline
  • Glycine
  • Phenylalanine
  • Glutamic

The Amino Acids in Egg Whites

The Amino Acids in Egg Whites

In case if you haven’t noticed, the top three amino acids are considered as BRANCHED CHAIN AMINO ACIDS (BCAAs)! The best part is that you can eat up to 100 grams of egg whites per day. That’s about whites from 4 eggs.

Raw Egg Whites or Cooked?

Rocky made a trend and certainly some people have been postulating that raw whites “must” be better than cooked. Here’s the lowdown about this urban myth.

Raw Egg Whites will cause Biotin Deficiency

Biotin deficiency is very rare unless if you constantly eat your eggs raw. That’s because most people eat their eggs cooked. Raw egg whites contain avidin, a protein that binds with biotin. It’s considered a toxin since it can bind to biotin in the intestinal tract. Even the biotin coming from intestinal bacteria can be bound by avidin. Cooking the egg whites partially denaturizes avidin preventing it from binding with biotin.

Cooked Egg Whites are Absorbed Better than Raw

Cooked whites are likely to be absorbed better than raw whites. Several studies have found that test subjects taking cooked egg whites retained more of the protein compared to the raw egg white group with protein traces found in feces. Nitrogen levels were also increased for the cooked egg group. Big plus for those who want nitric oxide increase in their body.

Cooked Egg Whites Taste Better and Last Longer

Just imagine gulping down gooey egg white. Some people might not like the slimy sensation. For people with jobs, storing whites in the fridge is better than losing time separating whites every day. Cooked whites can last up to 5 days in the ref and can be heated immediately.

Don’t attempt to prepare egg whites and store them in plastic containers. It won’t last 2 days and the chance of salmonella growth is high even with freezing temperatures. Frozen or cold egg whites are also hard to cook. Often times, they’ll make tiny explosions on the pan splattering you with boiling oil and scalding egg bits.

Egg White Side Effects

Egg White Muffin

I suppose you could have side effects of fat-gain if you add a ton of sugar to them!

Okay so they’re not really “side effects”. Whites contain proteins. Unfortunately for some people, they’re allergic to some proteins. Therefore, if you’re allergic to eggs, you will likely be allergic to the whites. There are therapies given to children to prevent or cure egg allergy though.

Studies also show that majority of people who were allergic to eggs while they were young develop a tolerance when the reach adolescence or adulthood. This is characterized by their ability to eat bread and other products that contain various amounts of eggs.

Egg allergy symptoms

  • Skin inflammation
  • Hives
  • Difficulty in breathing
  • Trigger of Asthma-like symptoms
  • Allergic rhinitis
  • Cramps
  • Nausea
  • Vomiting
  • Diarrhea

People or adults with egg allergy are rare. If you happen to get egg allergy, call for help or ask anyone to drive you to the ER. Don’t attempt to drive on your own as the allergy symptoms will interfere with your ability to drive and think.

How to Get Egg Whites

Preparing the egg whites can be tricky and often times HARD to do. What you have to do is split an egg perfectly in half. Juggle the yolk in between and let the whites drip into the bowl. BE CAREFUL NOT TO BREAK THE YOLK. If the yolk is broken, it will mix into the egg white. This will make it impossible for you to store in the ref as eggs whites with broken yolks tend to spoil faster.

Or, you could go the easier route and buy prepared egg whites from companies such as Egg Whites International. They have pasteurized egg whites that are already partially cooked and can be used for various recipes. They also have this easy to use pump that squirts just the right amount of whites you need for egg white recipes.

Bonus Egg White Recipes!

These recipes are quick and easy to do and provide you a great source of protein and nutrients.

Alba Sandwich Recipe

Delicious Egg White Sandwich!

Delicious Egg White Sandwich!

  • 1 or 2 Whites (Prepared or Egg Whites Int. serving)
  • Grated Cheese
  • 1 tsp. Mayo
  • Lettuce
  • Tomatoes
  • Salt and Pepper
  • Whole Wheat bread
  1. Take 1 or 2 whites and fry them on a nonstick frying pan. If you prefer, use a bit of butter to add a bit of flavor to the whites.
  2. Once cooked, add some grated cheese and a teaspoon of mayo for consistency and flavor.
  3. Add some salt and pepper to taste.
  4. Add in the lettuce and sliced tomatoes and whole wheat bread and you got a great sandwich.

White Hot Omelet

  • 3 to 4 Whites (Prepared or Egg White Int serving)
  • 1/8 Tsp. Salt
  • ¼ Tsp. White Pepper
  • 1/8 Tsp. Allspice
  • Tomatoes (1 plum)
  • 1 Tbsp. Nonfat cheddar cheese
  • 1 Tbsp. chopped onions
  • 1 Tbsp. chopped garlic
  • ½ cup chopped green bell pepper
  1. Whisk whites, salt, white pepper and allspice in bowl until fluffy. In another bowl, toss the sliced tomatoes, cheddar, onions, green bell peppers and garlic.
  2. Use a nonstick fry pan or coat a skillet with cooking spray or butter over medium heat for a minute or so. Pour the egg white mix and cook until eggs start to firm up.
  3. Spread the tossed filling over half the omelet. Leave some filling to serve as garnish later. Lift one side of the omelet and fold over leaving some of the filling peeking out. Cook the omelet for a few more minutes slightly brown or to preference.
  4. Slide omelet unto plate and garnish with the left over filling. Enjoy!

White Shake

  • 8 pumps or 1 cup of Egg White International
  • Protein powder serving of choice
  • Flavoring of choice
  1. It’s highly recommended that you use the pasteurized mix of Egg White International to avoid biotin deficiency and salmonella poisoning.
  2. Just mix them up in one tumbler and you have one great protein shake. Flavorings can be cocoa powder, coffee creamers or even juice concentrates.


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