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Eggwhites

S

skywhr

Diamond Member
All the bodybuilding sites say to eat eggwhite omlets or on hard boiled eggs to only eat the eggwhite.

Why?
 
There is still a LOT of debate as to whether dietary cholesterol actually affects cholesterol in the body. The yoke has much of the vitamins of the egg and is great if you forget to take your multivitamin. I eat 3 eggs a day at least, including the yoke. There are people who eat close to a dozen eggs a day and have great blood lipid levels. If you're genetically predisposed to having high cholesterol then I would be more careful. If not, then go ahead and eat some egg yolks.
 
Originally posted by: SociallyChallenged
There is still a LOT of debate as to whether dietary cholesterol actually affects cholesterol in the body. The yoke has much of the vitamins of the egg and is great if you forget to take your multivitamin. I eat 3 eggs a day at least, including the yoke. There are people who eat close to a dozen eggs a day and have great blood lipid levels. If you're genetically predisposed to having high cholesterol then I would be more careful. If not, then go ahead and eat some egg yolks.
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mmm egg yolks scrambled with onions mmmmm
 
Because "yokes" are usually made of solid wood and that's not good eats. Yolks, however, are delicious and I had 3 for breakfast 😀
 
I eat about 6-9 eggs a day, 3 with the yolks. In my case, I just decide at mealtime whether I feel like having the yolks or not, and it seems to work out pretty well.
 
Originally posted by: EvilYoda
Because "yokes" are usually made of solid wood and that's not good eats. Yolks, however, are delicious and I had 3 for breakfast 😀
Click to expand...

I'm sorry, I'm so yoked that I can't spell yolks nowadays. It just doesn't compute naturally 😉
 
Originally posted by: skywhr
All the bodybuilding sites say to eat eggwhite omlets or on hard boiled eggs to only eat the eggwhite.

Why?
Click to expand...

Calories. Egg whites are basically pure protein. An egg, on the other hand, while not necessarily bad for you, is still rather calorie dense. That is also why a lot of people will actually still use some yolks, but not as much as the whites (you might see recipes saying use 1 whole egg and x amount of egg whites). They still get the nutrition value of the yolk, but with a much better protein to calories ratio than if they were to eat whole eggs alone.
 
Originally posted by: KoolDrew
Originally posted by: skywhr
All the bodybuilding sites say to eat eggwhite omlets or on hard boiled eggs to only eat the eggwhite.

Why?
Click to expand...

Calories. Egg whites are basically pure protein. An egg, on the other hand, while not necessarily bad for you, is still rather calorie dense. That is also why a lot of people will actually still use some yolks, but not as much as the whites (you might see recipes saying use 1 whole egg and x amount of egg whites). They still get the nutrition value of the yolk, but with a much better protein to calories ratio than if they were to eat whole eggs alone.
Click to expand...

That's gotta be an absurdly conservative cutting diet if they're really worried about calories when deciding between eating the egg with the yolk or not. The difference is only what, like 40 calories maybe? Even for a cutting diet, I can't see a bodybuilder giving a shit about 40 calories to give up on the taste/nutrition in a yolk.

I'd imagine a lot of people claim it's because of cholesterol, but like others have said there's some debate as to the effect diety cholesterol may or may not have on your personal cholestoral. Also, if you're eating a clean diet, that bit of cholesterol shouldn't matter.
 
That's gotta be an absurdly conservative cutting diet if they're really worried about calories when deciding between eating the egg with the yolk or not. The difference is only what, like 40 calories maybe? Even for a cutting diet, I can't see a bodybuilder giving a shit about 40 calories to give up on the taste/nutrition in a yolk.
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This may be true, but you also have to remember bodybuilders have very high protein requirements. Even naturals often take in AT LEAST 1.5g/lb and upwards of 2g/lb on a cutting diet. When you're eating that much in protein sometimes things like that matter in order to remain in a calorie deficit.

In the end, just eat whatever fits in with your daily calorie and protein goal. If you find you are unable to reach your protein goal by keeping calories down by eating whole eggs, then substitute some for egg whites. If you're protein goal isn't really that high and you have no problem fitting all the protein in, then there's no reason to avoid the yolks.
 
Because the medical "knee jerk" reaction in the past has a been: high dietary cholesterol = high blood cholesterol. Fortunately enough, this isnt necessarily the case. So long as your diet is relatively clean and healthy otherwise, eating egg yokes is NOT going to raise your cholesterol in any appreciable way. Besides that, the egg yoke is packed with essential nutrients.

I have eaten scrambled eggs - usually with cheese - every day for nearly the past 6 years. My blood test earlier this year revealed perfect cholesterol levels. All of this despite consuming probably 300% of the RDA cholesterol per day.

Now make no mistake about it. If you eat a dozen whole eggs coupled with krispy creme donuts every morning, your cholesterol is probably going to skyrocket. But if you eat a healthy diet and exercise, several egg yokes every morning is not going to negatively effect you in any way.
 
If you are eating a normal amount of eggs, say 4 to 12 eggs a week, and you don't have any cholesterol problems, you should be fine eating the yolks. Egg yolks are very high in many essential nutrients. Like others have said, egg yolks probably have little to no impact on blood cholesterol levels. What you should avoid (limit) is saturated fats, which are found in butter and red meat (animal meat and byproducts). Like nearly everything in nutrition, it's about moderation.
 
Originally posted by: Crono
If you are eating a normal amount of eggs, say 4 to 12 eggs a week, and you don't have any cholesterol problems, you should be fine eating the yolks. Egg yolks are very high in many essential nutrients. Like others have said, egg yolks probably have little to no impact on blood cholesterol levels. What you should avoid (limit) is saturated fats, which are found in butter and red meat (animal meat and byproducts). Like nearly everything in nutrition, it's about moderation.
Click to expand...

That is so wrong on so many levels. You do not need to avoid saturated fats, for Christ's sake. You go find me a reputable research article not funded by someone with a major agenda giving statistically significant data saying that saturated fat is worse for you than other fat. This is America's lie. Everything should be used in moderation, but saturated fat needs to be incorporated into the diet. It is NOT going to kill you unless you have a genetic predisposition, which will be aggravated by most fats.
 
Even though he didnt quite phrase it correctly, I think Crono was basically on the right track. Truth is that excessive amounts of saturated fats *IS* unhealthy. If by "limiting" he meant "limiting excess", implying more moderate consumption, then he was correct.

Also, dont forget that not all saturated fats are created equal. The Saturated fats in MCTs and coconut oil have actually been found to improve blood lipid profiles while the saturated fat in meats have been found to have the opposite effect.

I think if anything, what should really be limited is processed carbohydrates and fats.
 
Originally posted by: SociallyChallenged
Originally posted by: Crono
If you are eating a normal amount of eggs, say 4 to 12 eggs a week, and you don't have any cholesterol problems, you should be fine eating the yolks. Egg yolks are very high in many essential nutrients. Like others have said, egg yolks probably have little to no impact on blood cholesterol levels. What you should avoid (limit) is saturated fats, which are found in butter and red meat (animal meat and byproducts). Like nearly everything in nutrition, it's about moderation.
Click to expand...

That is so wrong on so many levels. You do not need to avoid saturated fats, for Christ's sake. You go find me a reputable research article not funded by someone with a major agenda giving statistically significant data saying that saturated fat is worse for you than other fat. This is America's lie. Everything should be used in moderation, but saturated fat needs to be incorporated into the diet. It is NOT going to kill you unless you have a genetic predisposition, which will be aggravated by most fats.
Click to expand...

Change in dietary saturated fat intake is correlated with change in mass of large low-density-lipoprotein particles in men

I'm not saying don't have saturated fat in your diet at all. Far from it. I am saying that most (though not all) Americans get enough saturated fat from the rich foods that we tend to eat, and that a decrease in saturated fat with a simultaneous increase of unsaturated fat (from sources like olive oil, for instance) would promote higher HDL levels and lower LDL levels. There are other studies also from reputable organizations that agree with that study, and I see no basis for any economic, political, or other agenda (if anything, it's the other side that has all the money). Yes, saturated fats should be part of your diet. But that doesn't mean eating tons of butter (present in many, many processed foods), red meat, cheese, etc is ideal. Again, I am advocating moderation, not total elimination.

Even real world examples support my point. Look at the diets of peoples (again, there are other studies that support my viewpoint, if you want I will share) that live on diets with lower amounts of saturated fat, and higher amounts of unsaturated fat, specifically, the Mediterranean diet.
 
Originally posted by: d33pblue
Even though he didnt quite phrase it correctly, I think Crono was basically on the right track. Truth is that excessive amounts of saturated fats *IS* unhealthy. If by "limiting" he meant "limiting excess", implying more moderate consumption, then he was correct.

Also, dont forget that not all saturated fats are created equal. The Saturated fats in MCTs and coconut oil have actually been found to improve blood lipid profiles while the saturated fat in meats have been found to have the opposite effect.

I think if anything, what should really be limited is processed carbohydrates and fats.
Click to expand...

I think my phrasing was ok. I'm not a doctor or nutritionist, though 😛

And yes, I meant limiting excess, and I meant for most Americans, not a blanket statement for every individual on the planet. And good point about MCTs - I've been reading a lot about them lately, and the research does seem to indicate that. Also agree about processed carbohydrates. Diabetes is a huge problem (coupled with obesity) and carbs just really have a huge presence in the unhealthy foods that we eat, negatively affecting blood sugar levels over time.
 
Originally posted by: Crono
Originally posted by: SociallyChallenged
Originally posted by: Crono
If you are eating a normal amount of eggs, say 4 to 12 eggs a week, and you don't have any cholesterol problems, you should be fine eating the yolks. Egg yolks are very high in many essential nutrients. Like others have said, egg yolks probably have little to no impact on blood cholesterol levels. What you should avoid (limit) is saturated fats, which are found in butter and red meat (animal meat and byproducts). Like nearly everything in nutrition, it's about moderation.
Click to expand...

That is so wrong on so many levels. You do not need to avoid saturated fats, for Christ's sake. You go find me a reputable research article not funded by someone with a major agenda giving statistically significant data saying that saturated fat is worse for you than other fat. This is America's lie. Everything should be used in moderation, but saturated fat needs to be incorporated into the diet. It is NOT going to kill you unless you have a genetic predisposition, which will be aggravated by most fats.
Click to expand...

Change in dietary saturated fat intake is correlated with change in mass of large low-density-lipoprotein particles in men

I'm not saying don't have saturated fat in your diet at all. Far from it. I am saying that most (though not all) Americans get enough saturated fat from the rich foods that we tend to eat, and that a decrease in saturated fat with a simultaneous increase of unsaturated fat (from sources like olive oil, for instance) would promote higher HDL levels and lower LDL levels. There are other studies also from reputable organizations that agree with that study, and I see no basis for any economic, political, or other agenda (if anything, it's the other side that has all the money). Yes, saturated fats should be part of your diet. But that doesn't mean eating tons of butter (present in many, many processed foods), red meat, cheese, etc is ideal. Again, I am advocating moderation, not total elimination.

Even real world examples support my point. Look at the diets of peoples (again, there are other studies that support my viewpoint, if you want I will share) that live on diets with lower amounts of saturated fat, and higher amounts of unsaturated fat, specifically, the Mediterranean diet.
Click to expand...

That research says that overall fat intake was increased. Polyunsaturated fats have been shown to increase LDL and HDL levels more than saturated fat. They did not measure the amount of each fat in the participants diet, which is why I fail to see a correlation to saturated fat. Polyunsats in other research (will find if desired) have shown to have a larger response than saturated fats, especially when coupled with high GI carbs.

Also, real world examples support my point. Consider eskimos and many pacific islanders whose diet consists of mostly blubber and coconut milk/oil respectively. They have been shown to have some of the lowest heart disease rates in the world.
 
Originally posted by: SociallyChallenged
Originally posted by: Crono
Originally posted by: SociallyChallenged
Originally posted by: Crono
If you are eating a normal amount of eggs, say 4 to 12 eggs a week, and you don't have any cholesterol problems, you should be fine eating the yolks. Egg yolks are very high in many essential nutrients. Like others have said, egg yolks probably have little to no impact on blood cholesterol levels. What you should avoid (limit) is saturated fats, which are found in butter and red meat (animal meat and byproducts). Like nearly everything in nutrition, it's about moderation.
Click to expand...

That is so wrong on so many levels. You do not need to avoid saturated fats, for Christ's sake. You go find me a reputable research article not funded by someone with a major agenda giving statistically significant data saying that saturated fat is worse for you than other fat. This is America's lie. Everything should be used in moderation, but saturated fat needs to be incorporated into the diet. It is NOT going to kill you unless you have a genetic predisposition, which will be aggravated by most fats.
Click to expand...

Change in dietary saturated fat intake is correlated with change in mass of large low-density-lipoprotein particles in men

I'm not saying don't have saturated fat in your diet at all. Far from it. I am saying that most (though not all) Americans get enough saturated fat from the rich foods that we tend to eat, and that a decrease in saturated fat with a simultaneous increase of unsaturated fat (from sources like olive oil, for instance) would promote higher HDL levels and lower LDL levels. There are other studies also from reputable organizations that agree with that study, and I see no basis for any economic, political, or other agenda (if anything, it's the other side that has all the money). Yes, saturated fats should be part of your diet. But that doesn't mean eating tons of butter (present in many, many processed foods), red meat, cheese, etc is ideal. Again, I am advocating moderation, not total elimination.

Even real world examples support my point. Look at the diets of peoples (again, there are other studies that support my viewpoint, if you want I will share) that live on diets with lower amounts of saturated fat, and higher amounts of unsaturated fat, specifically, the Mediterranean diet.
Click to expand...

That research says that overall fat intake was increased. Polyunsaturated fats have been shown to increase LDL and HDL levels more than saturated fat. They did not measure the amount of each fat in the participants diet, which is why I fail to see a correlation to saturated fat. Polyunsats in other research (will find if desired) have shown to have a larger response than saturated fats, especially when coupled with high GI carbs.

Also, real world examples support my point. Consider eskimos and many pacific islanders whose diet consists of mostly blubber and coconut milk/oil respectively. They have been shown to have some of the lowest heart disease rates in the world.
Click to expand...

QFT. Rancid polyunsaturated vegetable oils are far more likely to be the culprit than natural saturated fats from high quality sources (such as pastured meat and milk). Check out The Weston A. Price Foundation for some excellent information.
 
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