Nutritional composition of egg whites
Mr. Vijay Thakkar - functional medicine expert, fitness trainer in Mumbai (India) said, each egg white contains about 3.6 grams of protein and 17 calories, helping to supplement protein without worrying about significantly increasing calories.
Egg whites are also fat and cholesterol free, making them great for those looking to maintain heart health.
Protein needs depend on each person's activity level.
According to Vijay Thakkar, the amount of protein needed daily depends on many factors such as weight, activity level and fitness goals.
For sedentary people, protein requirements are about 0.8 grams per kilogram of body weight (RDA).
However, some new studies suggest that this may not be enough, and protein needs may increase to 1.2 grams per kilogram of body weight. To meet this need, consuming 8-10 egg whites per day, spread evenly across meals, will help provide enough protein.
If you have plenty of other protein sources in your diet, you can reduce this to 6 egg whites per day.
Diet for active and sports people
For people who are active or do regular strength training, protein needs can double, up to 2.4 grams of protein per kilogram of body weight.
For a 150-pound person, this equates to about 163 grams of protein per day. To meet some of this need, you can consume 18-20 egg whites per day, spread out over meals.
However, it's important to combine protein from a variety of sources to ensure you get all the essential amino acids.
Nutritional balance between egg whites and yolks
Mr. Vijay Thakkar emphasized that, although egg whites are a great source of protein, it is a mistake to eat only the whites and ignore the yolks.
Egg yolks contain cholesterol, but research shows that for most people, dietary cholesterol does not significantly affect blood cholesterol levels. Egg yolks are also rich in vitamins A, D, E, K, and choline, which are important for brain health.
Additionally, a balanced diet is essential for overall health. You should incorporate a variety of protein sources such as fish, lean meat, dairy, beans and whole eggs to ensure that you do not fall short of nutrients.
