Egg Whites: Let’s Crack Some Myths


It once was bad, now it is good. What is it? Cholesterol! Especially the cholesterol that is found in egg yolks. There are many benefits of eating the yolk – instead of the whites – of your eggs. The whites have almost no nutrients, while the yolks are loaded with wonderful things that our bodies actually need.

As a society we have made saturated fat and cholesterol into the enemy. Somehow we forgot that in nature the foods that have the most nutrients are loaded with cholesterol and fats. Egg yolks become public enemy #1 because of their high cholesterol and fat content. However, the yolk’s goodness is making a comeback. These yummy yellow balls are loaded with nutrients: vitamins A, D, E, K, B6 and B12; calcium, zinc, folate, thiamin, phosphorus, and iron.

Our daily diet should consist of 15 to 30% proteins, most of this coming from animal fats. Eating protein without fats actually depletes your vitamin A supplies. Maybe Mother Nature knew what she was doing with egg yolks and animal protein.

The cholesterol found in egg yolks is the nourishment of the growing chick; without it, the growing chick would have no chance of survival. Humans need cholesterol because it feeds every cell in our body. Dietary cholesterol raises our “good” HDL; while grains, fructose, and omega-3 and omega-6 imbalances raise the “bad” LDL and triglycerides.

DHA and AA

Docosahexaenoic acid (DHA) is the usable form of omega-3 that our body uses; arachidonic acid (AA) is the usable form of omega-6. Both of these essential fatty acids are found in egg yolks. Eating eggs will help you keep your omega ratios in perfect balance.

What’s wrong with egg whites?

It is sad that for so many years doctors had all their facts wrong in regards to the health benefits of eggs (and butter). Maybe they should study children to see if there is a link between the egg white omelet, low (or even skim) milk, tasteless cereal breakfasts they have been eating, to see if this is why cases of ADD, and other brain disorders, continue to rise. Are we depriving our children of the nutrients, cholesterol and saturated fats they actually need in their diets? We give them multi-vitamins to keep them healthy, but we don’t give them the necessary dietary fats that helps multi-vitamins, and natural vitamins in our foods, to be properly absorbed in their growing bodies.

Most animals have a natural way that their young can protect themselves – they have teeth and claws to defeat predators. Eggs can’t defend themselves this way. The white is the part of the egg that acts as its defense mechanism: the white is filled with 14 proteins, 13 of these have anti-microbial properties. This is great for keeping viruses and microbes from getting into the yolk (which is the growing chick), but these same anti-microbial properties can hurt our stomach if we already have problems.

Lysozyme, a protein that is usually harmless, binds with other proteins in our guts and inhibits enzymes from digesting proteins. Some of these compounds may even leach through the intestinal wall, aggravating already present autoimmune problems. Another anti-nutrient in egg whites is advidin. Advidin binds with biotin, inhibiting the absorption of the biotin. Biotin are normal, healthy, and needed for a healthy digestive system.

Three percent of the population has an allergy to egg whites – they could do without them forever.

Some people think that you can cook the bad out of the egg whites. Don’t believe it. Egg whites are not good cooked, or raw. Egg yolks, however, can be safely eaten raw, and are just as delicious cooked.


Most people could stand to eat a couple of egg yolks a day, especially those who are deficient in vitamins A, D, E and K2. The cholesterol in egg yolks is especially needed by growing children, people with adrenal problems, menopausal women, and the elderly. Skip the egg whites all together for a much healthier way to eat your eggs. Enjoy the yolks without guilt… long live the egg yolk omelet.


What do you think?