T Nation

Egg Whites


Do you buy your egg whites in a tub (container, w/e) or do you seperate them from a real egg?

Are the egg whites in the tub as processed and unhealthy as I think they are, or is it OK to use them?

I used to eat 4 whole eggs in my morning omelette 3 days a week, but the cholesterol is scaring the shit out of me, so I'm moving down to 2 whole eggs and I want to add some egg whites to up the protein.





I separate the egg whites from whole eggs. If I could find egg whites in a carton here in the UK I woudl probably buy them, but it's no big deal to use real eggs.

I go for 1/2 whole eggs with 3/2 egg whites.


You were eating WHOLE EGGS?! Don't you know that eggs weren't meant to be eaten whole?? Damn, you should be scared...I'm giving you six weeks to live.


Because eating 4 whole eggs in one day = 284% of the daily recommended amount of cholesterol?

Tuna was meant to be eaten whole, why buy it pre-packaged in a can?


If you have no pre-existing health problems too much dietary cholesterol shouldn't be a concern.


I eat 7 to 8 egg whites every morning (I separate them right before cooking). I do this mainly because the fat in the yolks doesn't agree with me.
But I tell you what, I'm going to be seeing a cardiologist tomorrow for my "five year stress test" and I'll ask him what he thinks about it.
I think Prof X probably has some good input on this.


Do you have high cholesterol levels?

"As reported in a recent publication, Dr. Wanda Howell and colleagues at the University of Arizona conducted a statistical analysis of 224 dietary studies carried out over the past 25 years investigating the relationship between diet and blood cholesterol levels in over 8,000 subjects. What these investigators found was that saturated fat in the diet, not dietary cholesterol, is what influences blood cholesterol levels the most [Howell et al. 1997. Am J Clin Nutr. 65:1747-64.1.]. Therefore, the results of this meta-analysis indicate that for most healthy people saturated fat is a greater concern then dietary cholesterol, and that eggs can readily fit into a heart-healthy, nutritious and enjoyable dietary pattern."

Whole eggs don't equal "increased cholesterol levels".

What? Was this a funny? This was a funny, wasn't it? You may want to work on that. I barely chuckled.


I read that with perplexity.

Seriously, egg yolks are really good for you. They've got lots of vitamins like folic acid, B12, phosphatydil choline and other great stuff. Plus if you only eat the white you're getting an incomplete protein.

Just do a search on eggs on any good nutrition website, you'll find most people recognize them as a pretty healthy food.


It wasn't meant to be a joke, it was meant to be a rip on CaptainLogic not making much sense. He was essentially saying anyone who eats egg whites is stupid because eggs are supposed to be eaten whole. Which is complete bullshit. There's nothing wrong with picking and choosing different parts to make a meal that best suits you.

Yes, I DO have a problem with cholestorol. Eating 4 whole eggs in one day is not a very good idea for me. That's why I want to know the best egg white substitute. If the carton is just as good as the egg white from a whole egg.

Anyone wanna answer this?


Oh, and in reference to the research you posted, it doesn't prove much in regards to this topic... It doesn't say too much cholesterol doesn't lead to elevated cholesterol. It says it's mainly saturated fat. Does this mean you should be eating 1000g+ of cholesterol from eggs daily? Absolutely not.


I've really got to work on presenting my questinos better...

Eggs are great for you. I still want to eat them. I don't want to eat only egg whites. What I don't want is to eat too many egg yolks. I still want to eat 2 whole eggs. But to get as much protein as I'd like, I'd either have to eat 4-5 whole eggs, or add some egg whites. Eating 4-5 whole eggs would be very detrimental for me.

Thus, I want to know about egg whites, so I can make a good omelette using 2 whole eggs and the desired number of egg whites.

Is everyone clear now?


What it means is that cholesterol levels are largely genetic. Yes, your diet can help as well as getting regular exercise, however, there are people who do all of that and STILL have high cholesterol levels while there are people who eat nothing but greasy foods and their cholesterol levels are fine. That means your approach should involve much more than just monitoring your egg intake. Eggs are not the cause of high cholesterol levels.


There are too many "egg substitutes" on the market to count. That means this isn't a problem any more than deciding whether you WANT to buy whole eggs and seperate them yourself or buy an egg substitute.


Here's some good info on eggs & cholesterol


I tried an egg white ommelette a couple of times but removing all those yolks seemed like such a waste of both time and kcals.


Well, as far as I have gathered in my short tenure as a "health freak" as my brother calls me, generally anything that isn't in its natural state is bad. THis is more or less true (I think).

So before I can decide whether or not I want to buy egg whites in a carton, or use the real thing with a seperator, I'd like to know if the ones in the carton are the exception to the rule above. If the best egg white replacement on the market is still shitty, I'll get a seperator. If it's not, I'd like to buy the carton so I don't have to seperate them myself.


Prefacing by declaring that I'm NO EXPERT!!! However, I would think that any of the egg substitutes that boast of low cholesterol content with an amount of protein per serving equivalent to one egg would be fine for you. I wouldn't go for a substitute that is frozen, however. My experience is that it tends to water down the product, which I'm thinking might have some effect on nutrients (could be wrong).

My take on real eggs is that if the yoke is good enough to nurse a chick to maturity, it can't be that bad. Anything in excess, even vitamins, can have ill effects.

Just my 2 cents!


There's not too much point in eating only egg whites, since they contain about 2 grams of protein each. Thus you'd have to eat 10 egg whites to get a measly 20 grams of protein, substituting something else would probably be more economical, IMO.


It's not that simple, IMHO. Example: fruits and vegetables from your typical supermarket are a) bred to be durable, as opposed to tasty and nutritious, and b) picked green. e.g. canned tomatoes are usually better than 'fresh' because they're picked at their peak and of a variety that doesn't have to withstand handling and still look perfect.

With egg whites, as with any poultry product, you have the remote risk of salmonella. If it's nothing more than separated and homogenized, it's probably indistinguishable by modern science.

Finally, the 'experts' and 'authorities' still seem to be arguing about dietary cholestoral and heart desease. Here's another link:
http://www.americanheart.org/presenter.jhtml?identifier=3001455 (Not to take issue with the good Professor.) Read up and decide for yourself.