Khaberni - Egg whites are virtually fat-free and completely cholesterol-free. Experts previously recommended them, but dietary guidelines have changed after research showed that moderate consumption of whole eggs does not cause health issues for healthy individuals, and egg yolk consumption has been limited to a specific rate for those with heart-related risks.
According to "Free Will Health", egg whites contain fewer calories, with one egg white containing about 18 calories, compared to a whole egg which has 38 calories and 5 grams of fat.
However, the fats in the whole egg belong to the healthy category, specifically monounsaturated fats.
Protein
Both whole eggs and egg whites provide protein and all essential amino acids. The whole egg contains more protein than the whites, and both can help achieve the recommended amount of protein.
Experts recommend that men consume 56 grams and women 46 grams of protein daily.
Cholesterol
The whole egg contains about 200 mg of cholesterol, while egg whites are completely cholesterol-free.
Previous recommendations limited whole egg consumption to no more than 3 times weekly.
However, new data suggest that for individuals who are not at high risk for heart disease, such as those with high cholesterol or diabetes, consuming one whole egg daily can be beneficial when eaten as part of a balanced diet rich in plant foods.
Those with high cholesterol levels should limit their dietary sources of cholesterol and also saturated fats, so they are advised to consume egg whites, which contain protein without cholesterol.
Egg Yolk
Experts continue to recommend limiting egg yolk consumption to two or three yolks weekly for people with:
• Diabetes.
• High cholesterol.
• Heart failure.
Moderate consumption of eggs, whether whole or just the whites, is a good option for most people, depending on their preferences. However, whole egg consumption might not be advised for those at risk of heart disease, and switching to egg whites could be a good option.
The heart-healthy diet generally focuses on fruits, vegetables, whole grains, and low-fat or plant-based proteins.
