Whole Egg VS. Egg White

[Kibble]

This came up on another forum that I visit on occasion. Whole eggs versus egg whites. A typical whole egg has 75% DV cholesterol, and 6g of protein. If you eat 7 whole eggs, that is 42g of protein. That feels a lot better than eating over a dozen egg whites to get the same protein.

So every morning I make 8 whole eggs, then two egg whites. That is roughly54g of protein. I have the eggs with toasted wheat bread, and sometimes shredded cheese if I want to mix it up. Then I go with a fruit and my multivitamins (this is my before-breakfast meal at 5am). I am loving the whole eggs. I had to eat about 15 egg whites to get the same protein, and it was making me misearble.

However, I am worried about the cholesterol. So I was wondering... what do you all do? 5 egg whites is retarded imo, and I am sick of seeing that. That is what- 16g of protein? Do you guys prefer whole eggs over egg whites?

I did a forum search for "whole eggs" and came up short, so I made this thread

[bass]

yes whole eggs for me, i eat 4 for breakfast then my sugar free cereal with fat free milk. This cholesterol thing with eggs is a joke in my opinion, my dad eats egg yoke only and his cholesterol doesn’t change one way or the other, and i know quite few other people who eat whole eggs everyday and they have no problem with cholesterol...

[Twist]

some people misinterpret the cholesterol thing. I forgot the exact dynamics, but the gist of the amazingly long article/book I read was this:

Yes, eggs have cholesterol! Is it bad for you? Yes! is it bad for you in the amount that we eat? NO> because the way the hdl/ldl interaction works is that the bad cholesterol is seen as waste and is processed in the body and actually helps carry out bad waste. Further whole eggs are a complete protein and are only a complete protein when whole. Therefore, not only would you have to eat more egg whites (to get the protein), but you would also have to supplement it with something to get the rest of the amino acids.

Now do not go out and eat 20 eggs everyday at breakfast, but if you are eating 10 eggs for breakfast, then eat 5-7whole and 5-3whites.

I eat 7 whole eggs every morning and have always eaten them whole (or atleast 50% mixture)... I also mix it with milk...mmmmmm....

so go eat some eggs.

[Kibble]

Ok so I should just keep on doing what I am doing- thanks for the responses

[FireGuy]

Dietary cholesterol plays a fairly minor role in blood cholesterol as opposed to the intake of saturated and trans fats.

[gbrice75]

Further whole eggs are a complete protein and are only a complete protein when whole. Therefore, not only would you have to eat more egg whites (to get the protein), but you would also have to supplement it with something to get the rest of the amino acids.

Ok, this is disturbing. Am I understanding this correctly? Egg whites are not a complete protein source? So it's a complete waste for me to ever eat them?

I'd be more concerned about the relatively high fat rather than cholesterol, but then again i'm on a cutting diet.

[**TOP**]

Also the difference in whole and whites are calories! egg whites are like 17 cals and whole eggs are like 77 cals.

17*5=85 cals
77*5=385 cals This should be more of an importance to you!

[stevey_6t9]

heard the chloestrol in eggs was mainly good, only reason i dont eat to many whole egss is becos of the fat

[M302_Imola]

Also the difference in whole and whites are calories! egg whites are like 17 cals and whole eggs are like 77 cals.

17*5=85 cals
77*5=385 cals This should be more of an importance to you!

Agree!

[Phate]

some people misinterpret the cholesterol thing. I forgot the exact dynamics, but the gist of the amazingly long article/book I read was this:

Yes, eggs have cholesterol! Is it bad for you? Yes! is it bad for you in the amount that we eat? NO> because the way the hdl/ldl interaction works is that the bad cholesterol is seen as waste and is processed in the body and actually helps carry out bad waste. Further whole eggs are a complete protein and are only a complete protein when whole. Therefore, not only would you have to eat more egg whites (to get the protein), but you would also have to supplement it with something to get the rest of the amino acids.

Now do not go out and eat 20 eggs everyday at breakfast, but if you are eating 10 eggs for breakfast, then eat 5-7whole and 5-3whites.

I eat 7 whole eggs every morning and have always eaten them whole (or atleast 50% mixture)... I also mix it with milk...mmmmmm....

so go eat some eggs.

very well done, you hit most of the points i was thinking of putting in and saved me some typing

Ok, this is disturbing. Am I understanding this correctly? Egg whites are not a complete protein source? So it's a complete waste for me to ever eat them?

I'd be more concerned about the relatively high fat rather than cholesterol, but then again i'm on a cutting diet.

In order to get a BV(bioavailability) rating of 100, you must eat whole eggs, the egg whites lack certain amino acids that the yoke contains, but this is true of almost all plants as well(oatmeal and sweet potatoes aren't complete either)

does this mean you shouldn't eat them? Hell no, egg whites are one of the best protein sources you can have, and if you have a good diet at all you will get the other aminos you need from other sources

here's a good article for ya'll to read

http://www.cholesterol-and-health.com/Egg_Yolk.html

[gbrice75]

very well done, you hit most of the points i was thinking of putting in and saved me some typing



In order to get a BV(bioavailability) rating of 100, you must eat whole eggs, the egg whites lack certain amino acids that the yoke contains, but this is true of almost all plants as well(oatmeal and sweet potatoes aren't complete either)

does this mean you shouldn't eat them? Hell no, egg whites are one of the best protein sources you can have, and if you have a good diet at all you will get the other aminos you need from other sources

here's a good article for ya'll to read

http://www.cholesterol-and-health.com/Egg_Yolk.html

Thanks for clearing this up! I had NO idea, I always thought whites were complete and the yolks were just an extra 2 grams of that same protein. I am seeing incomplete proteins in a whole new light now; I haven't counted them in my total protein macros until recently, because Nark told me that they basically are stored in a 'pool' for lack of a better term, and pair with the missing amino acids from other sources effectively creating a complete protein.

[Phate]

Thanks for clearing this up! I had NO idea, I always thought whites were complete and the yolks were just an extra 2 grams of that same protein. I am seeing incomplete proteins in a whole new light now; I haven't counted them in my total protein macros until recently, because Nark told me that they basically are stored in a 'pool' for lack of a better term, and pair with the missing amino acids from other sources effectively creating a complete protein.

it's called your amino acid pool and he's right as usual, but if you are only going to have eggs for one of your meals or more(as the protein source), then i would add some yolks as well for completeness as long as it doesn't cause you to accrue surplus calories

[LeroyB]

Slight thread Jack - but im so sick of egg shites.
I was wondering anyone taking them down raw with some fruit in a shake.
I am about to start.

["DIRTY D" SANCHEZ]

^^^^only thing i've been told is wrong with raw is the risk of salmonela but i have been drinking them since i was 17 and never gotten sick not once. Very low chance of this happening.
Egg cholesterol is good for you as long as you don't go way off the deep end. And the fat is the only reason i could see people worrying about them. I personally usually bulk until just recently. I am now at the beginning of cutting after a month of planning and i will still eat them whole and probably most of them raw^^^ cuz its very quick before i leave for work.

Op- i may have missed it but are you cutting/bulking or maintaining? Either way watch the fat and maybe mix it up with mostly whole and some just whites.

[Phate]

Slight thread Jack - but im so sick of egg shites.
I was wondering anyone taking them down raw with some fruit in a shake.
I am about to start.

raw eggs are metabolized properly so you don't get near as much of the nutrients, plus it can cause biotin deficiency

[LeroyB]

raw eggs are metabolized properly so you don't get near as much of the nutrients, plus it can cause biotin deficiency

I don't follow, do you mean my body wont break it down and use it fully if its raw?
Thanks for the info as well.

[Twist]

GREAT LINK PHATE!!!!!!!!

only thing is that I got some weird type of strep throat from raw eggs...

[stevey_6t9]

I don't follow, do you mean my body wont break it down and use it fully if its raw?
Thanks for the info as well.

raw eggs are believed to have a trypsin inhibtor making digestion more difficult

[LeroyB]

raw eggs are believed to have a trypsin inhibtor making digestion more difficult

Anyone have a link to this information.
I am googling now, just want some more data.
Thanks!

["DIRTY D" SANCHEZ]

raw eggs are metabolized properly so you don't get near as much of the nutrients, plus it can cause biotin deficiency

never knew that phate- i appreciate it cuz i eat them a lot. But not anymore lol.

"dirty d"

[Narkissos]

I do *not* believe a biotin deficiency is possible unless:

-said individual was using raw egg [whites] as their sole source of protein.

-said individual's diet was low in the following foods:

• chard
• tomatoes
• romaine lettuce
• carrots
• almonds
• onions
• cabbage
• cucumber
• cauliflower
• goat's milk
• cow's milk
• raspberries
• strawberries
• halibut
• oats
• walnuts

-said individual was also using antibiotics

This is one argument against raw egg consumption which references this study:

Boas MA. The Effect of Desiccation upon the Nutritive Properties of Egg-white. Biochem J. 1927;21(3):712-724.1.

^^This old-assed study, where massive amounts of raw egg whites were fed to rats.

I do not believe this is applicable or admissible for our purposes.


1. There are (as shown above) a shit-tonne of foods which are high in biotin.

2. Our daily requirement for this nutrient is low.

3. Nobody here is likely to spend all day ONLY sucking down raw eggwhites.


So it's pretty tiresome to read the same conclusion repeatedly.

Me, I ingest probably 15 raw whole eggs per day.

People w/ food allergies (even to cooked egg protein), tend not to have issues with raw eggs.

I toss 5 whole eggs in my shaker bottle w/ cinnamon and a cup of hemp milk or soy milk... shake it, and chug it.

Great meal replacement.

[Narkissos]

I do *not* believe a biotin deficiency is possible unless:

-said individual was using raw egg [whites] as their sole source of protein.

-said individual's diet was low in the following foods:

• chard
• tomatoes
• romaine lettuce
• carrots
• almonds
• onions
• cabbage
• cucumber
• cauliflower
• goat's milk
• cow's milk
• raspberries
• strawberries
• halibut
• oats
• walnuts

-said individual was also using antibiotics

This is one argument against raw egg consumption which references this study:

Boas MA. The Effect of Desiccation upon the Nutritive Properties of Egg-white. Biochem J. 1927;21(3):712-724.1.

^^This old-assed study, where massive amounts of raw egg whites were fed to rats.

I do not believe this is applicable or admissible for our purposes.


1. There are (as shown above) a shit-tonne of foods which are high in biotin.

2. Our daily requirement for this nutrient is low.

3. Nobody here is likely to spend all day ONLY sucking down raw eggwhites.


So it's pretty tiresome to read the same conclusion repeatedly.

Me, I ingest probably 15 raw whole eggs per day.

People w/ food allergies (even to cooked egg protein), tend not to have issues with raw eggs.

I toss 5 whole eggs in my shaker bottle w/ cinnamon and a cup of hemp milk or soy milk... shake it, and chug it.

Great meal replacement.

Another side note: The whole egg is a balanced food.

Egg yolks contain more than enough biotin... rendering any lost to an avidin-biotin bond inconsequential.

[crazypat123]

how on earth do you guys have so many eggs? you must have an entire fridge for just eggs, i buy egg cartons with 12 eggs per carton, and it lasts me 3 days,