The poor egg. My trusty, go-to nourishment has gotten such a bad rap lately. Yes, we all know that the yolk of an egg is loaded with cholesterol, 185 mg to be exact. And yes, your egg yolk consumption should be limited to no more than 2/week. But what about those tasty whites? Whenever I am trying to lose a few pounds, I’ll incorporate 3 egg whites into my daily diet. It’s a sure fire way to slim down. Had you come to me during my Nutritionist days and asked me for weight loss tips, my number 1 would be to eat more egg whites.
A professor in college told me, that egg whites are one of the only foods that when eaten, your body “uses” all of it’s nutrients. Nothing is stored, nothing is excreted. It goes to work immediately in the body. So lets take a more in-depth look at the breakdown of an egg white.
Egg whites are primarily made up of protein and water. They are made from the clear liquid inside the chicken egg (albumen). Egg whites contain calcium, magnesium, potassium, sodium, 9 essential amino acids and virtually zero calories. What is an essential amino acid? Glad you asked. Amino acids are the building blocks of proteins. Your body needs both essential and non-essential amino acids for protein synthesis. An essential amino acid cannot be made in the body, it must be consumed through the diet. According to Livestrong.com, ‘Insufficient dietary intake of the essential amino acids can affect protein synthesis, a process necessary for proper metabolism.’
So how can you eat more egg whites? It’s easy.
- Hard boil them. Place as many eggs as you want in a pot of COLD water. Bring eggs to a boil. Turn off stove and let eggs sit in the hot water for 20 minutes. Drain. Run eggs under cold water for 3 minutes, and store in the fridge.
- Scramble them in the microwave. All you need is a big coffee mug. Place 3 egg whites and a dash of skim milk in a coffee mug. Stir together. Microwave for 30 second intervals, stirring each time until cooked. Wah lah. Scrambled eggs a la microwave.
- Add them to oatmeal, quinoa, rice, etc. Scramble them, chop them up really fine, add to dish and stir. Delicious.
- Got some time? Make a Quiche.
If you’re worried about all the wasted egg yolks you are going have, try Egg Beaters. Although, I personally do not like the chemically taste that lingers in my mouth after eating Egg Beaters. I would much rather eat real eggs and give the yolks to the dog – it’s good for their coat.