For years we’ve been told egg whites are better for us than whole eggs, but when eating omelets in the dining halls we need to know the facts.
An egg white omelet is less caloric than a whole egg omelet, but when on a mission to have a fulfilling and nutritious breakfast, an omelet with one or more yolks may be the way to go.
Some facts about yolks and whole eggs that you may not know:
An egg is only considered a complete protein if it’s eaten as a whole. A whole egg contains all nine essential amino acids (the building blocks needed to form a complete protein).
Yolks contain vitamins A, D, E, and K, which have been proven to boost the immune system, promote bone, teeth and skin health, and support the thyroid gland.
Yolks contain the carotenoids lutein and zeaxanthin that are found in green leafy vegetables. Carotenoids are antioxidants and research shows they can prevent some types of cancer and heart disease. Studies have shown that a whole egg has an antioxidant capacity equivalent to that of an apple.
Yolks contain most of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12 found in an egg. All of these are essential for a healthy diet.
The healthy fats and protein in a whole egg keep you full longer and cause your body to release the hormone glucagon- a fat burning hormone that makes your body release its carbohydrate and fat stores.
Yolks contain choline, an essential nutrient for brain health.
An egg white omelet might be less caloric than a whole egg omelet, but the benefits of using whole eggs far outweigh the added on 60 calories. For a measly 60 extra calories you are more likely to stay full longer, burn more fat, and get the added benefit of vitamins that will improve brain function, help bones, teeth and skin health, and boost your immune system.
It’s recommended to have no more than 7 yolks a week. So throw in a yolk or two to your omelet/scramble a couple times a week to get the added nutrition benefits!
FUN FACT: Egg yolks are a great hangover cure. Yolks contain the amino acid cysteine which breaks down acetaldehyde, a hangover causing toxin.
By Isabel Sherman
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