Egg Whites

[Robertrogo]

Typically every morning for breakfast I eat around 4 - 5 egg whites with my bowl of oatmeal and a banana. When I was younger I had scrambled eggs every morning but the one thing that I didn't do was separate the yolk from the whites themselves increasing the Cholesterol and amount of fats that I was intaking in the process (I thought that I was being smart by eating eggs and thinking it was less fat and not as bad as sugary cereal) but it proved me wrong.

Most important thing about eating eggs and of course egg whites is that you want to eat them either after your cardio or before/after an intense lifting session, as eggs are one of the most beneficial and important proteins in the world, key building blocks/nutrients for muscle building and weight loss.

[octarinedragon]

I like the Eggland's Best cage-free brown eggs. They boil and separate very well. I wind up tossing out most of the yolks, but sometimes I'll still eat one.

[jshilko]

We are going to learn a lot about cholesterol in the next decade - I believe that the negative effects of cholesterol are strongly linked to perpetual high sugar diets (and hence poor insulin sensitivity) and physical inactivity. As an example, we are learning that LDL cholesterol (yes, the 'bad' stuff) plays an important role in muscle repair and growth. It's when we combine huge and sustained insulin spikes (which cause 'storage' of cholesterol) and physical inactivity with high cholesterol intake that we get into trouble. I probably take in more dietary fat than most people any of you know, and likewise, I take in a large amount of cholesterol, and yet my cholesterol and triglyceride levels are in the optimal range. I chalk it up to avoiding poorly-timed insulin peaks.

[jshilko]

Oh, almost forgot - how does that relate to egg whites? I like egg whites, but as long as the rest of your diet is in check, don't be afraid to have a yolk here and there, might even be beneficial!

[Robertrogo]

Oh, almost forgot - how does that relate to egg whites? I like egg whites, but as long as the rest of your diet is in check, don't be afraid to have a yolk here and there, might even be beneficial!

I just get worried about the cholesterol aspect especially for myself in the past being heavyset and all that I read about cholesterol and the dangers of having the bad kinds (which when I was younger and into my working out that too many egg yolks can't be good for you at times which is why I go with the egg whites, also because they promote muscle growth and when you perform extensive amounts of cardio it also has great weight loss effects

Actually one time when I was leaving my apartment in Philly for Christmas break, I had 24 egg whites.... bad mistake ahha but alot of protein that I can't deny

[tjwood]

Most of the nutrition is in the yolk! Don't throw it away! Some poor chicken worked hard to make that delicious yellowy nutritious goodness and you're throwing it down the sink?!

Just eat whole eggs in reasonable quantities and other protein sources too.

[Deviation]

Oh, almost forgot - how does that relate to egg whites? I like egg whites, but as long as the rest of your diet is in check, don't be afraid to have a yolk here and there, might even be beneficial!

Most of the nutrition is in the yolk! Don't throw it away! Some poor chicken worked hard to make that delicious yellowy nutritious goodness and you're throwing it down the sink?!

Just eat whole eggs in reasonable quantities and other protein sources too.
With the fancy omega-3 type eggs, the yolk is where those are found. If you eat a lot of eggs (like me), you still have to be cautious about the yolks. They have some good stuff, but also have saturated fats & cholesterol as well.

I eat 4 egg whites + 1 whole egg every day. Just had my full blood work done 3 weeks ago. Cholesterol was within the acceptable range. Like was said above, don't be a lazy ass and you'll be ok. I refuse to believe cholesterol medication is good in any way. To me, it's the lazy way out. Exercise and watch your diet.

[Robertrogo]

Most of the nutrition is in the yolk! Don't throw it away! Some poor chicken worked hard to make that delicious yellowy nutritious goodness and you're throwing it down the sink?!

Just eat whole eggs in reasonable quantities and other protein sources too.

Haha I have to admit I got a good laugh out of the part where you said some poor chicken worked hard to make that delicious yellowy goodness. Just like the chickens clocking in and popping out yellow goop for us to enjoy. Poor baby chickens haha.

Well just as Deviation said, there are good parts about the yolks to eat but you have to be extremely cautious about the intake of cholesterol that you are getting from the egg yolks as well as saturated fats which I why I typically either have 3 egg whites and 1 yolk or 4 egg whites and 1 yolk. Not 5 yolks and get 3 days worth of cholesterol, no thank you haha.

[jghight]

Just side notes. Fyi.

1. Dietary cholesterol is required for testosterone production.
2. The fat in the yokes after being cooked at a certain temperature breaks down and looses all of its nutritional value essentially empty calories. The fat actually becomes toxic and your body has no use for it anymore, same is true for almost all fats.
3. Dietary cholesterol intake has VERY minimal impact on blood cholesterol levels.

[Deviation]

I suppose I'll cite some references/excerpts for jghight's post:

Some research suggests dietary cholesterol increases the ratio of total to HDL cholesterol and, therefore, adversely affects the body's cholesterol profile; whereas other studies show that moderate consumption of eggs, up to one a day, does not appear to increase heart disease risk in healthy individuals.
http://en.wikipedia.org/wiki/Egg_(food)#cite_note-29
http://en.wikipedia.org/wiki/Egg_(food)#cite_note-Hu-30


A 2007 study of nearly 10,000 adults demonstrated no correlation between moderate (6 per week) egg consumption and cardiovascular disease or strokes except in the sub-population of diabetic patients that presented an increased risk of coronary heart disease
http://en.wikipedia.org/wiki/Egg_(food)#cite_note-31

Cholesterol & Eggs: How Many Eggs Can You Eat Per Day? - http://stronglifts.com/cholesterol-saturated-fat-how-many-eggs-daily/ (refers to point #1)

So after some further research, I think I will up the amount of yolks consumed. Thanks to jghight's post which made the skeptic in me research this further.

[Robertrogo]

I just have to start doing more research on cholesterol as when I was raised and growing up I always ate yolks and then my mom one morning was like CHOLESTEROL IS BAD! and from there I was always eating egg whites, especially trying to keep the fat content down in my breakfast meals which is why I went with eating egg whites

[tjwood]

Just side notes. Fyi.

1. Dietary cholesterol is required for testosterone production.
2. The fat in the yokes after being cooked at a certain temperature breaks down and looses all of its nutritional value essentially empty calories. The fat actually becomes toxic and your body has no use for it anymore, same is true for almost all fats.
3. Dietary cholesterol intake has VERY minimal impact on blood cholesterol levels.

I can understand points 1 and 3 and that matches what I've read elsewhere.
Bit confused about your second point though. Do you have any references for that?

Not criticizing, I'm genuinely interested to know more...

[Dammien]

I also eat 2 eggs in my breakfast. Egg white is good for muscle gaining. Bodybuilders eat white eggs for their body and muscles. Egg is good for weight gain also.

[jghight]

You will have to do your own research on this one. Lipid Oxidation. There are very few studies done that can be directly correlated to the health industry. A lot of what you will find is time related exposure to oxygen but you will have to dig to find the effects of heat on lipids.

Very little of my dietary fat intake comes in contact with heat. If your pan frying or grilling chicken, beef, ect. You would want to eat the leanest cuts you can stomach. You’re better off eating an egg white omelet then chasing it down with a tablespoon of olive oil or drizzled on a salad if you prefer it that way.

[Perry1515]

Yes i agree with you.
I don't see a problem with that. Eggs are an excellent source of protein and vital for a healthy and well balanced diet.

[chimarrao.mate@gmail.com]

We are going to learn a lot about cholesterol in the next decade - I believe that the negative effects of cholesterol are strongly linked to perpetual high sugar diets (and hence poor insulin sensitivity) and physical inactivity. As an example, we are learning that LDL cholesterol (yes, the 'bad' stuff) plays an important role in muscle repair and growth. It's when we combine huge and sustained insulin spikes (which cause 'storage' of cholesterol) and physical inactivity with high cholesterol intake that we get into trouble. I probably take in more dietary fat than most people any of you know, and likewise, I take in a large amount of cholesterol, and yet my cholesterol and triglyceride levels are in the optimal range. I chalk it up to avoiding poorly-timed insulin peaks.

^^^^ This right here