Why do people separate their eggs
Is It Healthier To Eat Just The Protein? Nutritionist disagrees
From FITBOOK | May 03, 2021, 2:11 p.m.
Instead of relying on whole eggs, many recipes recommend using only egg whites or egg whites. This is often based on the assumption that the egg yolk contains too much cholesterol and fat, makes you fat and is unhealthy. Together with the nutrition expert and author Sven-David Müller, FITBOOK investigates the question of whether the yellow in the egg is really that harmful.
When something is not as good as it could be, there is a saying that it is “not the yellow of the egg”. After all, this part tastes best - and is also particularly rich in nutrients. So why does v. a. The trend in the fitness scene to only eat protein - is it really healthier? FITBOOK spoke to two experts.
What's in the egg yolk or protein?
A chicken lays eggs with the aim of hatching chicks. So under the white to brownish skin there is a bundle of nutrients to feed a new life until it can take care of itself. "That makes the egg the highest quality and best supplier of protein and fats that we can find on our planet," says nutrition expert Sven-David Müller about FITBOOK.
If you compare the calorie density of egg yolk and egg white, you can see that egg yolk contains more fat and overall more calories than egg white.
Egg yolks (100g each): 348 Kcal
- Carbohydrates 0.3g
- Fat 31.9g
- Protein 16.1g
Protein (100g each): 52 Kcal
- Carbohydrates 0.7g
- Fat 0.2g
- Protein 11g
The reason for this macronutrient distribution is simple. During the breeding season, the chick feeds on the yolk. "This is why minerals such as calcium, iron, chloride, sodium, phosphorus and potassium are found in much higher concentrations than in egg white," explains the expert. The clear, gelatinous liquid, on the other hand, serves to protect the valuable yolk and the embryo and consists largely of water and proteins as well as water-soluble B vitamins.
Although these ingredients are also essential for the maintenance of the functions of our nervous system, the content of minerals and other nutrients in the protein is extrapolated to less than one percent for the whole chicken egg. So what is healthy for humans is actually in the egg yolk. Which contradicts the myth that it is healthier to just eat the protein.
Also interesting: brown, white, green - which eggs are the healthiest?
Is the Cholesterol in Egg Yolks Harmful?
When it comes to cholesterol in particular, the hen's egg has undergone an image change. For decades, the motto was that egg yolks help raise cholesterol levels, but this thesis is now partially obsolete. In almost no person, the cholesterol from food has an influence on the blood values, according to Müller. Eating only the protein is not necessarily healthier.
While some studies seem to corroborate this statement, a large study by Northwestern University Feinberg School of Medicine in March came to a slightly different conclusion. Eating three to four eggs a week was associated with a six percent higher risk of heart disease and an eight percent higher mortality rate. These effects have been attributed to cholesterol.
Diabetologist and nutritionist Dr. When asked by FITBOOK, Matthias Riedl sees this in a more differentiated way: "The fact is that an egg is a super filling food because of its protein content and contains many vitamins and minerals." and Co. is. “Thus, an egg is considered rehabilitated”, especially since the study situation with regard to the promotion of coronary heart disease is inconsistent. "It will always stay that way," explains Riedl, "because the mix of what we eat is much more important."
Also interesting: more protein has no effect on muscle growth
Lecithin in egg yolks has a positive effect on cholesterol levels
For Sven-David Müller, too, the advantages outweigh the advantages. “The fatty acid combination in the egg yolk is excellent - almost as good as in diet margarine, which is used to lower cholesterol. And there is lecithin in the egg yolk, which is excellent at lowering cholesterol levels - especially the dangerous LDL cholesterol. "
As is so often the case, the following applies: it depends on the amount. According to Dr. Matthias Riedl believes that animal protein and animal fats simply perform worse than vegetable proteins and fats. “The higher the consumption here, the lower the cardiovascular risk. Therefore, egg consumption should also be kept in moderation. ”And if you have high cholesterol levels, you should clarify with your doctor in each individual case to what extent and how many eggs can be on the menu. Against a Breakfast egg on the weekend shouldn't be a problem either way.
Cholesterol - essential to dangerous
In any case, cholesterol is essential. "Without cholesterol, not a single body cell can be built up, the bile fluid is inconceivable without cholesterol and neither is vitamin D," explains Sven-David Müller. It is also required for regular digestion, the formation of hormones and normal brain function.
But it is also a fact that too high a cholesterol level in the blood can be dangerous for the body. An excessively high level of LDL cholesterol leads to arteriosclerosis - the medical term for arterial constriction. Possible consequences: heart attack or stroke. However, various factors (such as genetic predisposition or the level of physical activity) play together to make it happen. From this point of view, too, it is a very individual matter whether it would be healthier to eat only the protein.
Also interesting: Why fat doesn't make you fat
Does extracted egg white make sense as a source of protein?
“Proteins are part of a balanced diet, just like fats and carbohydrates. But in the past the misconception has spread that more protein means that you automatically live healthier. Far from it! ”Says the nutrition expert. It does not make sense to eat extremely rich in protein every day. This also applies to proteins made from egg white. The kidneys then have to laboriously excrete the resulting metabolic end products. In healthy people this works within a limited framework. But if you have damaged kidneys, you have to be extra careful.
“The fact is, very few of us really need protein added. The needs of an adult recreational athlete can easily be met with a balanced diet, ”continued Müller. Of course, there are exceptions where an increase in protein in the diet is justified. "Old people, those who suffer from malnutrition, underweight or consuming diseases (such as cancer or HIV infections), or even high-performance athletes are most likely to benefit from an addition," adds Müller.
Also interesting: mushrooms are rich in protein and real slimming agents
Conclusion: Better to eat the whole egg!
So is it healthier just to eat the protein? The ongoing trend towards high protein diets finds no justification in nutritional science, which continues to support the use of egg yolks. “Whoever consumes whole eggs has no disadvantages in terms of supplying his body. On the contrary, ”assures nutritionist Sven-David Müller.
In addition to the health consequences that can result from a diet that is too protein-fixated, consumption is also questionable from an ecological point of view. The production of extracted egg white - which is popular with fitness enthusiasts - creates unnecessary pollutants that are inevitable in industrial extraction. Even if the egg yolks are used, they first have to be brought from the factory to the designated locations by refrigerated trucks. These steps are not necessary and leave unnecessary marks on the ecological profile. In view of climate change, every consumer should consider whether this consumption is really essential.
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