TEMPO.CO, Jakarta - Egg yolks contain fat and cholesterol. Egg whites have fewer calories and no fat.
As quoted from WebMD, egg whites contain 4 grams of protein, 55 milligrams of sodium, 1.3 micrograms of folate, 6.6 micrograms of selenium, 2.3 milligrams of calcium, 3.6 milligrams of magnesium, 4.9 milligrams of phosphorus, and 53.8 milligrams of potassium.
In recipes, one whole egg can usually be replaced with two egg whites. It is important to note that separating the egg yolk requires more egg handling, which can increase the risk of Salmonella contamination. Make sure to thoroughly wash your hands after handling eggs while cooking.
Benefits of Egg Whites
1. Source of protein
Egg whites are a very good way to add protein to food without adding calories. Protein helps the body build strong muscles and maintain muscle mass as you age.
2. Heart-healthy
Although egg yolks are fine in moderation, if you are at risk of heart disease or stroke, a doctor may recommend a heart-healthy diet. Egg whites are a good addition because they do not contain cholesterol. You can also mix one whole egg with other egg whites to get additional protein without the additional cholesterol and fat from the second egg yolk.
Remember that eggs are often paired with breakfast meats like bacon and sausages. You may also be tempted to season the eggs with salt or fry them in oil. Although egg whites are healthy, these additional ingredients are not. Do not be fooled into thinking that by saying no to the egg yolk, you can make a less healthy choice elsewhere.
Risks of Egg Whites
1. Allergies
Eggs are a major food allergen in the United States. Most egg allergies come from albumin, which is a protein specifically found in egg whites. If you have an egg allergy, you may experience symptoms such as itchy and watery eyes, itching or other rashes, redness and swelling of the skin, stomach pain and cramps, diarrhea or constipation, nausea and vomiting, and coughing.
2. Biotin
Biotin is a very important vitamin for the health of your hair, skin, and nails. Biotin also aids in food digestion and metabolism. By eliminating the egg yolk, you are also eliminating the important biotin nutrient. If you consume egg whites for their nutritional benefit, consider adding the following foods to your diet to get biotin:
- Whole grains
- Tomatoes
- Mushrooms
- Avocado
- Onions
- Swiss chard
- Sunflower seeds
- Chia seeds
- Peanut butter
- Cauliflower
- Bananas
- Soy
- Berries
- Almonds
3. Bacteria Risk
Salmonella is commonly found in eggs and can cause food poisoning. Egg whites are just as risky as egg yolks. If you consume eggs, make sure the eggs are fully cooked first, as consuming raw eggs increases the risk of contracting salmonella.
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