Facts about Eggs
By Mike Geary, certified Nutrition Specialist
In a world full of misinformation about nutrition, somehow most
people now mistakenly think that the egg yolk is the worst part of the
egg, when in fact, the
YOLK IS THE HEALTHIEST PART OF THE EGG!
By throwing out the yolk and only eating egg whites, you're
essentially throwing out the most nutrient dense, antioxidant-rich,
vitamin and mineral loaded portion of the egg. The yolks contain so many
B-vitamins, trace minerals, vitamin A, folate, choline, lutein, and
other powerful nutrients... it's not even worth trying to list them all.
In fact, the egg whites are almost devoid of nutrition compared to the yolks.
Even the protein in egg whites isn't as powerful without the yolks to
balance out the amino acid profile and make the protein more
bio-available. Not to even mention that the egg yolks from free range
chickens are loaded with healthy omega-3 fatty acids.
Yolks contain more than 90% of the calcium, iron, phosphorus, zinc,
thiamin, B6, folate, and B12, and panthothenic acid of the egg. In
addition, the yolks contain ALL of the fat soluble vitamins A, D, E, and
K in the egg, as well as ALL of the essential fatty acids (EFAs).
And now the common objection I get all the time when I say that the yolks are the most nutritious part of the egg...
"But I heard that whole eggs will skyrocket my cholesterol through the roof"
No, this is FALSE!
First of all, when you eat a food that contains a high amount of
dietary cholesterol such as eggs, your body down-regulates it's internal
production of cholesterol to balance things out.
On the other hand, if you don't eat enough cholesterol, your body
simply produces more since cholesterol has dozens of important vital
functions in the body.
And here's where it gets even more interesting...
There have been plenty of studies lately that indicate that eating
whole eggs actually raises your good HDL cholesterol to a higher degree
than LDL cholesterol, thereby improving your overall cholesterol ratio
and blood chemistry.
And 3rd... high cholesterol is NOT a disease! Heart disease is a
disease...but high cholesterol is NOT. Cholesterol is actually a VERY
important substance in your body and has vitally important functions...
it is DEAD WRONG to try to "lower your cholesterol" just because of
pharmaceutical companies propaganda that everyone on the planet should
be on statin drugs.
If you're interested in this topic of cholesterol specifically, I
have another article listed at the bottom of this page about why trying
to attack cholesterol is a mistake, and what the REAL deadly risk
factors actually are.
In addition, the yolks contain the antioxidant lutein as well as
other antioxidants which can help protect you from inflammation within
your body (the REAL culprit in heart disease, not dietary cholesterol!),
giving yet another reason why the yolks are actually GOOD for you, and
To help bring even more proof that whole eggs are better for you than
egg whites, I recently read a University of Connecticut study that
showed that a group of men in the study that ate 3 eggs per day for 12
weeks while on a reduced carb, higher fat diet increased their HDL good
cholesterol by 20%, while their LDL bad cholesterol stayed the same
during the study. However, the group that ate egg substitutes (egg
whites) saw no change in either and did not see the improvement in good
cholesterol (remember that higher HDL levels are associated with lower
risk of heart disease) that the whole egg eaters did.
So I hope we've established that whole eggs are not some evil food
that will wreck your body... instead whole eggs are FAR superior to egg
But what about the extra calories in the yolks?
This is actually a non-issue and here's why... even though egg yolks
contain more calories than just eating the egg whites, the yolks have
such a high micro-nutrient density in those calories, that it increases
your overall nutrient density per calorie you consume. Essentially,
what this does is help to regulate your appetite for the remainder of
the day, so you end up eating less calories overall. In addition, the
healthy fats in the egg yolks help to maintain a good level of
fat-burning hormones in your body.
Overall, this means that the extra fats (healthy fats) and calories
from the yolk are so nutrient-dense that they actually HELP you to burn
off body fat!
Also, your normal supermarket eggs coming from mass factory farming
just don't compare nutritionally with organic free range eggs from
healthy chickens that are allowed to roam freely and eat a more natural
diet. Your typical cheap grocery store eggs will have lower nutrient
levels and a higher omega-6 level and lower omega-3 level. On the other
hand, the cage-free organic eggs from healthier chickens allowed to eat
more natural feed and roam freely will have much higher vitamin and
mineral levels and a more balanced healthier omega-3 to omega-6 fatty
I recently compared eggs I bought at the grocery store with a batch
of eggs I got at a farm stand where the chickens were free roaming and
Most people don't realize that there's a major difference because
they've never bought real eggs from healthy chickens... The eggs from
the grocery store had pale yellow yolks and thin weak shells. On the
other hand, the healthier free range eggs from the local farm had strong
thick shells and deep orange colored yolks indicating much higher
nutrition levels and carotenoids... and just a healthier egg in general.
This is due to the fact that a free-roaming hen allowed to roam on
plenty of land will eat a variety of greens, insects, worms, etc
transferring MUCH higher levels of nutrients to the eggs compared to an
unhealthy hen that is trapped inside a dark factory farm hen house in
horrible conditions and fed nothing but piles of corn and soy. It's a
DRASTIC difference in the nutrition that you get from the egg.
So next time a health or fitness professional tells you that egg
whites are superior (because of their "fat-phobic" mentality towards
dietary fats), you can quietly ignore their advice knowing that you now
understand the REAL deal about egg yolks.
And can we all please STOP with this sillyness about eating an
omelete with 4-5 egg whites and only 1 egg yolk... If you want real
taste and real health benefits, we'd all be better off eating ALL of our
eggs with the yolks.
After all, do you REALLY think that our ancestors thousands of years
ago threw out the yolks and only ate the egg whites? NOT A CHANCE!
They intuitively knew that all of the nutrition was found in the yolks.
But our modern society has been brainwashed with misinformation about
fats and cholesterol.
Another interesting study about eggs...
I read a study recently that compared groups of people that ate egg
breakfasts vs groups of people that ate cereal or bagel-based
breakfasts. The results of the study showed that the egg eaters lost or
maintained a healthier bodyweight, while the cereal/bagel eaters gained
It was hypothesized that the egg eaters actually ate less calories
during the remainder of the day because their appetite was more
satisfied compared to the cereal/bagel eaters who would have been more
prone to wild blood sugar swings and food cravings.
Oh, one last thing I almost forgot... I personally eat 4 whole eggs
almost every day with breakfast, and I maintain single-digit bodyfat
most of the year.
Enjoy your eggs and get a leaner body!