Eggs, small but valuable foods
Eggs are a familiar food source in every family, easy to prepare and nutritious. However, the question of "should you eat whole wheat or eggs?" still makes many people wonder. According to Dr. Angela Ryan Lee, clinical nutritionist (USA), egg whites are low in calories and completely cholesterol-free, while whole eggs are a "repository" of nutrients with vitamins A, D, B12, iron, calcium and choline - important factors for the brain and cardiovascular system.
A raw egg provides about 38 calories, 6.2g of protein and 5g of fat, while white blood contains only about 18 calories, 3.6g of protein and almost no fat. Thus, if you want to lose weight or control your cholesterol, egg whites are a gentler choice.
When should you choose egg whites?
People with high cholesterol, diabetes or heart disease should limit eating yolks and prioritize egg whites to supplement protein without worrying about consuming more saturated fat, says nutritionist Jonathan Purtell ( Mount Sinai Health Center, USA).
However, completely eliminating yolks is not recommended, because yolks contain many essential micronutrients such as selenium, folate and vitamin D. Eating a whole egg a day is still safe for healthy people, if accompanied by a diet rich in green vegetables, whole grains and limited red meat.
Protect your cardiovascular system with smart choices
Both whole eggs and whites can be part of a heart-healthy diet, depending on each person's health. The important thing is how to combine: avoid frying with oil, instead boil, steam or steep with less oil.
In addition, experts recommend using egg whites to sterilize if you need to process quickly, but read the label carefully to avoid products containing additives.
Thus, instead of completely removing part of the egg, families can flexibly consider: the elderly or people with underlying diseases should prioritize whites; children and healthy people can eat whole eggs to ensure enough vitamins and minerals.
