What Does Egg Whites Do, How Many Calories? Benefits and Harm

Eggs are loaded with various beneficial nutrients. However, the nutritional value of eggs varies greatly depending on whether you are eating the whole egg or just the egg whites.

In the article "What is egg white", "how many calories in egg white", "what are the benefits of egg white", "is egg white protein", "what is the nutritional value of egg white" You can find the answers to the questions.

Nutritional Value of Egg White

Egg whiteis the clear, thick liquid that surrounds the yolk of an egg.

A fertilized egg has a protective layer to protect growing chickens from harmful bacteria. It also provides some nutrients for them to grow.

Egg white It contains 90% water and 10% protein.

If you remove the egg yolk and only egg whites If you consume it, the nutritional value of eggs changes significantly.

The chart below shows the nutritional differences between a large egg white and a whole large egg:

What Are the Benefits of Egg White?

Low in calories but high in protein

Egg white, protein It is high in calories but low in calories. In fact, it contains about 67% of all proteins found in eggs.

Also, this protein is a high quality, complete protein. This means that it contains the nine essential amino acids our body needs to function optimally.

Due to its high protein content, egg white There are some health benefits to eating. Protein can help reduce appetite; therefore egg white eating helps to feel full longer.

Eating enough protein is especially important for maintaining and building muscles, especially for those trying to lose weight.

Low in fat and free of cholesterol

In the past, eggs became a controversial food due to its high saturated fat and cholesterol content.

However, all the cholesterol and fat in the egg is found in the egg yolk. on the other hand egg whitesis almost pure protein and contains no fat or cholesterol.

For years, egg whites were thought to be healthier than eating whole eggs.

However, studies have shown that egg cholesterol is not a problem for most people.

But for a small number of people, blood levels rise slightly when they eat cholesterol. These people are called "overreactive ones".

"Overreactors" have genes that cause high cholesterol, such as the ApoE4 gene. For these people or people with high cholesterol, egg white might be a better option.

In addition, egg whiteGiven that it contains almost no fat, egg white It is significantly lower in calories than whole eggs.

This is a good choice for people trying to limit their calorie intake and lose weight.

Helps to have a healthy pregnancy

A egg whiteprovides nearly four grams of protein. 

An evaluation of a study to understand the importance of proper nutrition found that women who consumed more protein while pregnant had less premature and low birth weight babies, and women had more energy.

Provides satiety and helps weight loss

A study was conducted to determine whether consuming protein for breakfast could aid weight loss by reducing hunger and snacking. The purpose of this particular study was to evaluate the effects of skipping breakfast, which is common among adolescent girls. 

The study found that teens eating a high-protein breakfast felt much fuller, resulting in fewer snacks and much better food choices.

It improves the muscles

The body needs essential amino acids to create a complete protein that can be obtained through a combination of meat and dairy products or plant sources such as beans and rice. glycine An example is an egg white containing 1.721 milligrams. 

When you consume the right protein at the right time, you gain strength because muscles get what they need to repair and rebuild. For example, if you are an athlete and you've done a tough workout, this exercise puts pressure on the muscles.

Eating a complete protein within 30 minutes of this workout can help restore muscle tissue much faster and gain stronger muscles ready for the next workout.

For the more sedentary, protein is needed for overall strength to perform daily functions without injury, build up the immune system, and maintain oxygen in red blood cells. Egg whiteIt is the best choice for a balanced healthy protein meal such as carbohydrates and fats.

Supports electrolyte levels

Potassium, enough in the body electrolyte It is similar to sodium in that it helps to find it. This promotes normal muscle function, helps prevent strokes and maintains a healthy heart. 

In addition, electrolytes protect cells in the body by balancing the fluids around them and in them, which helps keep blood pressure under control, especially if there is too much sodium.

Electrolytes come from potassium. Egg white It provides a good amount of potassium. 

Benefits of Egg White to Skin

Egg, egg whitejust outside of the shell and just inside the shell, in the membrane that serves to protect the egg collagen It contains. 

Egg white When combined with the beneficial proteins it contains, it creates a great face mask.

A study was conducted to evaluate the benefits of eggshell membrane hydrolysates in cosmetics on wrinkle, UV, and moisture protection.

The study examined the level of hyaluronic acid and collagen production. Results, egg whiteshowed that the collagen and protein contained in it help reduce wrinkles caused by the sun. 

What Are the Harms of Egg White?

Egg white it is generally a safe food choice. However, it does carry some risks.

Egg Allergy

Egg white It is safe for most people, but an egg allergy may occur.

Most egg allergies occur in children.

Egg allergy is caused by the immune system mistaking some of the proteins in the egg as harmful.

Mild symptoms include rash, urticaria, swelling, runny nose, and itchy eyes. People may also experience digestive upset, nausea, and vomiting.

Although rare, eggs can cause a severe allergic reaction known as anaphylactic shock.

This causes a range of symptoms, including severe swelling of the throat and face and a drop in blood pressure (which can be fatal when combined).

Salmonella Food Poisoning

Raw egg whites ayrıca Salmonella It carries the risk of food poisoning by its bacteria.

Salmonella egg or eggshellModern agriculture and sanitation practices minimize the risk.

Cooking the egg whites until hardened significantly reduces the risk of this problem.

Decreased Biotin Absorption

Raw egg whitesfound in a wide variety of foods biotin It can reduce the absorption of a vitamin called

This is a water-soluble vitamin that plays an important role in energy production.

Raw egg whitesContains a protein called avidin that can bind with biotin and stop being absorbed.

Theoretically, this could be a problem. However, it is necessary to eat large amounts of raw egg whites to cause a biotin deficiency. Also, after the egg is cooked, avidin does not have the same effect.

Contains excessive protein

For those with kidney problems, eating large amounts of protein can be dangerous. People with a low Glomerular filtration rate (GFR, which is the flow rate of the fluid filtered by the kidney), can suffer from acute kidney injury due to the high biological value of the egg protein.

The recommended daily protein intake for people with kidney dysfunction is 0.6 to 0.8 grams. However, doctors say 60% of the protein consumed should come from eggs for those with low GFR.

Egg Whites and Egg Yolks

Egg whites Let's examine the differences between egg yolk and egg yolk. Its color is the first obvious difference. Egg whitehas a duty to protect the yolk. 

Albumin, egg whitesis the official name of and is blurry. This blurry look comes from carbon dioxide, and as the egg ages, the carbon dioxide comes out, leaving the egg more transparent.

Albumin has four layers that vary in thick and thin consistencies. Inner thickness is called eye-catching white. Younger eggs retain thick layers, but older eggs begin to thin.

Nutritionally, both egg white as well, egg yolks provide a significant amount of protein but contain more protein than a white yolk. 

Generally egg, histidine, isoleucine, leucine, lysine, methionine, phenylalanineIt has a surprising amino acid profile including threonine, tryptophan, and valine. 

Egg white It is a source of potassium, niacin, riboflavin, magnesium and sodium. The yolk is rich in vitamin A, phosphorus, iron, zinc and vitamin D.

Egg yolk contains B6 and B12, folic acid, pantothenic acid and thiamine, phosphorus, iron, zinc and vitamins A, D, E and K. 

Should You Eat Egg Whites or Whole Eggs?

Egg whiteAlthough it is high in protein, it is low in calories, fat and cholesterol, making it a good food for weight loss.

Egg whitesIt can also be beneficial to people with high protein requirements, such as athletes or bodybuilders who need to monitor their calorie intake.

However, compared to whole eggs, egg whites are low in other nutrients. Whole eggs contain a wide range of vitamins, minerals, extra protein and healthy fats.

Despite the high levels of cholesterol in eggs, a very recent analysis has not found a link between egg intake and heart disease risk.

The same review revealed that eating one egg a day can reduce the risk of stroke.

Egg yolk, two important antioxidants that help prevent eye degeneration and cataracts, lutein and zeaxanthin is a rich resource for.

Also, an essential nutrient that most people don't get enough of kolin It contains.

Whole eggs make you feel full and help you eat fewer calories.

Studies have shown that eating eggs for breakfast can be beneficial in reducing weight and waist circumference.

If you have a family history of high cholesterol and heart disease, or if you already have high levels of cholesterol, then egg white it may be a healthier choice for you.

egg white Its benefits are not limited to our health. It is also the most used material in skin masks. Have you made a mask with egg white for your skin problems?