What Is Egg White Good For
Protein helps your body build strong muscles and maintain muscle mass as you age. Heart-healthy. While egg yolks are fine in moderation, if you are already at risk for heart disease or stroke, your doctor may recommend a heart-healthy diet. With no cholesterol, egg whites are a great addition.
Eggs have been part of the human diet since prehistoric times, but it wasn’t until about 3,000 years ago that people started to eat eggs regularly — and not just the occasional one like we do now. The reason behind this is simple: People didn’t know how to preserve them. It’s hard to keep food fresh without refrigeration. Eggs were also extremely expensive because they took so long to produce.
Today, eggs are an essential ingredient in several popular dishes, including omelets, quiches and deviled eggs. But there are many other ways to use them besides these classic recipes. You can make everything from sauces to salad dressings with only egg white. And while the yolk contains most of the nutrition in whole eggs, experts agree that eating too much egg yolk can be harmful to your health. In fact, studies show that consuming more than two servings per week can increase your chances of cardiovascular disease (CVD). This doesn’t mean you should avoid all eggs; rather, try to incorporate egg white into your daily meal plan. Here are some ideas on what you can do with egg white.
While you might think that egg yolk has the highest amount of cholesterol, this isn’t necessarily true. Cholesterol comes from animal sources such as meat, fish and dairy products, and although egg yolks contain cholesterol, it’s actually in the form of a fat called lecithin. Lecithin is used by cells to create cell membranes and is considered safe for consumption. However, when you take the entire egg, including its shell, you’re not getting enough lecithin to protect your arteries. So instead of focusing on lowering cholesterol by avoiding eggs altogether, focus on incorporating healthier fats into your diet.
Because egg white is made up mostly of water, it can help lower blood sugar levels. According to researchers at Tufts University, women who consumed 300 milligrams of protein each day had their glucose levels drop by 6 percent over three weeks compared to those who did not consume any protein. Protein builds muscle tissue which aids in burning calories. This helps control weight gain and type 2 diabetes.
Just like milk thistle protects liver function, egg white does the same thing for your brain. Studies have shown that taking egg white can reduce oxidative stress caused by free radicals. Free radicals damage healthy cells and contribute to diseases such as Alzheimer’s and Parkinson’s. Oxidative stress occurs even after a short period of time, so eating egg white every day could help prevent this problem.
Omega-3 fatty acids found in egg white promote skin elasticity and repair damaged tissues. These fatty acids are believed to play a key role in protecting against sunburns and premature aging. Omega-3s are also known to boost collagen production, which can improve wrinkles and stretch marks.
Studies have shown that eating egg whites can aid in weight loss efforts. Researchers at Tufts University studied 20 overweight women who ate either 200 grams of carbohydrates or 100 grams of carbohydrates combined with 200 milligrams of protein twice a day. They found that both groups lost weight during the study, but those who added protein lost approximately 4 pounds more than those who simply cut down on carbs.
These findings aren’t isolated to calorie intake alone; according to Dr. James O’Keefe, professor emeritus of medicine at Tufts University School of Medicine, adding protein to diets can help obese patients lose weight faster. He states that when calories are restricted, the body responds by slowing metabolism and reducing energy expenditure. When protein is eaten along with a reduced caloric intake, however, the metabolic rate increases. “The body thinks there is plenty of fuel,” he says, “so it burns more.”
When you skip meals, cravings often strike later in the afternoon or evening. Eating food high in protein, especially lean proteins, can curb hunger pangs. A Harvard Medical School study showed that participants felt fuller longer after eating chicken breast than those who ate cheese. Those who ate the chicken breast also experienced less craving afterward than those who ate the cheese.
Incorporate Into Your Diet Routinely
If you’re looking to get the benefits of egg white, consider integrating it into your everyday diet. Try using egg whites as a substitute for oil in baked goods, making scrambled egg whites, whipping up an omelet or poaching an egg white. Add egg whites to soups, salads, pasta sauce and dips. Sprinkle sliced almonds on top of a bowl of cottage cheese with an egg white mixture and enjoy. If you want to add flavor, try mixing minced garlic, lemon juice and salt into egg whites before baking.
If you’d prefer to stay away from the taste of raw egg whites, don’t worry! There are a few easy options available. Powdered egg whites are readily available at grocery stores and come pre-sweetened. Just mix 1 packet with hot liquid. Another option is unflavored gelatin. Simply dissolve a package of unflavored gelatin in cold water, let sit five minutes and then pour through a sieve into a glass measuring cup. Stir in sweetener and spices to suit your tastes.
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