But one thing is for certain: Egg whites could be the one thing both sides can agree as important for both nutrition and fitness.
Each egg has approximately six grams of high value protein. It also contains vitamins such as A, K and E as well as a variety of B vitamins like B12, riboflavin and folic acid. Active people need to know each egg has the eight essential amino acids required for muscle recovery and body building. It also has important minerals like iron, zinc and calcium. They are easy for a body to digest and absorb and are vital in achieving a balanced diet for athletes.
There are many athletes who shy away from eggs because of their fat content. These people need to understand the white portion of the egg contains no fat at all. The yolk does have approximately 5 grams of fat and out of this only 1.6 grams is saturated fat. A bodybuilder who need to bulk up wants fat in their foods during the times they need a lot of energy. Eggs do have cholesterol, but studies have shown they don’t increase a person’s blood cholesterol level.
The Nutritional Value of a Single Egg
- 55 calories
- 4.5 grams of Fat
- 1.6 grams of Saturated Fat
- 210 milligrams of Cholesterol: 210 mg
- 2.7 grams of Protein
- 17 calories
- 0.1 grams of Fat
- 0.0 grams of Saturated Fat
- 0.0 milligrams of Cholesterol
- 5 grams of Protein
The protein value of food is measured on a chart from 1 to 100 – This number indicates how well the body digests the food and how well the body can absorb the protein. According to this rating, egg whites have a rating of 88 out of a possible 100. There is only one other source of food with a higher protein rating, and that is a whole egg, which has a perfect score of 100.
Amino acid is the substance that makes up a body’s proteins. The essential amino acids are ones that a person needs but cannot be produced by their body. These eight amino acids must be obtained by being included in a person’s diet. Egg whites have all the essential amino acids a person needs to meet their dietary requirements.
If an athlete who is training were in need of protein and ate ten egg whites in a single day, they would be receiving the benefits of 30 grams of protein and no fat. They’d get a mere 170 calories and have three grams of carbohydrates.
People who have an allergic reaction to eggs are responding to the protein in egg white. These allergies are detected most often in young children. They usually no longer have the allergy by the time they’re 5-years-old. Allergic symptoms can include everything from rashes and hives to a difficulty in breathing.
Cook Egg Whites Before Eating
Raw egg whites may create a decrease in a body’s B7 and vitamin H. They are attached to the egg’s avidin. During the process of cooking, vitamin B7 and vitamin H are released from the avidin and can then be easily absorbed by the body. Cooking eggs kills salmonella, which is a food poison found on the outside of raw eggs as well as on the inside.
Best Ways to Cook Egg Whites
One of the most popular ways to have egg whites is to poach them. This consists of putting the egg white into a pan holding 3 inches of boiling water. It should be in the water a few minutes before being removed with a slotted spoon and put on toast or a plate.
Scrambling eggs is a great way to have them. Simply heat some butter or oil in a nonstick frying pan, pour the egg whites in and stir with a spatula. Stir until the egg whites are bright white. Adding some pepper or other spice will add some more flavor.Omelets can be made by heating oil in a nonstick pan and then placing favorite cut vegetables such as onions, mushrooms, peppers or more. After a few minutes add the egg whites and when the liquid is gone add some cheese, fold in the sides and put on a plate.
More quick and easy egg white recipes like egg white frittatas can be found at the Food Network.
Where Can I Find Them?
Your best bet for finding great prices on egg whites is to visit the price comparison experts at PP, where you can compare the different brands and find the best deal online by having entire gallons worth shipped to you.
Who Makes the Best Liquid Egg Whites?
Our favorite brand is Egg Whites International. They have a 14-day money back guarantee, and have been around the longest, so they know how to ship and distribute the eggs. Their product typically lasts 3-4 months when refrigerated properly (39 degrees Fahrenheit or lower), and are pasteurized so that you can use them as a protein shake!