It is generally assumed that the egg yolk is unhealthy and that they contain dangerous fats and cholesterol. But in reality, egg yolks contain most of the nutrients.
Unfortunately, this is just one of the many examples from everyday life and shows how confused and misinformed people are about food. Most people think that the yolk is the bad part of the egg when exactly the opposite is true because it’s the healthiest part of the egg!
In this Blog, You are Going to Know,
- 1 What is egg yolk contains?
- 2 I’ve heard that whole eggs get cholesterol up! this is right?
- 3 What about the extra calories in the egg yolk?
- 4 Cheap eggs of industrial chickens vs. Organic free-range eggs of healthy chickens
- 5 Conclusion
What is egg yolk contains?
Many so-called fitness gurus describe the egg yolk as bad (mostly about calories and fats) and swear exclusively by protein.
Besides, the yolk is then simply thrown away; which is the most nutritious, antioxidant, vitamin, and mineral-laden part of the egg. It contains so many B vitamins, trace elements, vitamins, folate, choline, and lutein, to name a few.
Compared to the yolk, the protein is almost nutrient-free.
Without the egg yolk, the egg white proteins are not half as valuable; as it balances the amino acid profile and makes the proteins more available to the body; aside from the fact that free-range chicken yolks are full of healthy omega-3 fatty acids.
The egg yolk contains over 90% calcium, iron, phosphorus, zinc, thiamin, B6, folate, B12, and pantothenic acid. It also includes all fat-soluble vitamins A, D, E, and K and all essential fatty acids.
And here comes the most popular opinion:
I’ve heard that whole eggs get cholesterol up! this is right?
No, this is not right, this is wrong!
To be clear, if you eat something high in cholesterol, such as eggs; your body regulates this by reducing its cholesterol production to make up for it.
On the other hand, if you don’t get enough cholesterol; your body will produce cholesterol on its own as it has several important vital functions.
And this is where it gets interesting …
Several studies show that consuming whole eggs increases good HDL cholesterol levels more than bad LDL cholesterol levels; i.e., it improves the cholesterol ratio and blood chemistry.
High cholesterol is not a disease!
Heart problems are illness-related; but not high cholesterol. Cholesterol is an essential substance in your body and has vital functions.
It is wrong to assume you have to lower your cholesterol just because pharmaceutical companies promote that everyone on this planet should be on statin drugs.
The egg yolk also contains antioxidants, including lutein, which can prevent inflammation, another reason for the egg yolk.
In a University of Connecticut study, a group of men ate three eggs a day for 12 weeks on a low-carbohydrate and high-fat diet. The participants’ good HDL cholesterol levels increased by 20%, while the harmful LDL cholesterol levels remained unchanged.
In the other group, which only consumed protein, the values did not change.
Here is another exciting study,
One group ate eggs for breakfast and the other cereal or bread. The egg group lost or maintained body weight. The cereal/bread group gained weight.
“Egg-eaters” ate fewer calories throughout the day than the “cereals/bread eaters,” who were always hungry because their blood sugar fluctuated back and forth, and this triggered the feeling of hunger.
I eat 4-6 eggs a day for breakfast, sometimes even some during the day, and keep my body fat below 10% all year round.
I hope you understand now that whole eggs won’t kill you, but rather save you from it.
What about the extra calories in the egg yolk?
This is meaningless, although the protein contains fewer calories than the yolk, it is not as micronutrient-rich, which increases the nutritional value per calorie.
This regulates your appetite for the rest of the day, so you consume fewer calories. Besides, healthy fats promote the fat-burning hormones in your body.
In short, the extra fat (healthy fats) and calories in the egg yolk help your body burn body fat because it is so nutritious!
Cheap eggs of industrial chickens vs. Organic free-range eggs of healthy chickens
Even the conventional industrial eggs from mass farms do not come in the least near the organic free-range eggs of healthy chickens in terms of nutritional value; since the free-range chickens eat more naturally and aren’t pumps full of antibiotics and other growth-promoting hormones.
The commercially available cheap eggs have significantly lower nutrient content, a higher omega-6, and a lower omega-3 level.
Free-range chicken eggs, fed more naturally, have a much higher vitamin and mineral content and a more balanced omega-3 to omega-6 fatty acid ratio.
Significantly few people recognize the difference between cheap eggs and free-range or organic eggs.
Cheap eggs have pale egg yolk and a thin, weak shell, free-range eggs, on the other hand, have a thick eggshell, and the egg yolk has an orange tint, which indicates a higher nutritional value and also more carotene – a healthy egg.
The reason for this is that free-range chickens eat various grasses, insects, reptiles, etc., which results in a much higher nutritional value of the eggs compared to industrial chickens, which are kept under mostly poor conditions and are only fed with grain and soy.
You should also know that the artificial light, which is supposed to imitate the sun, is switched on and off to industrial chickens twice a day to simulate a new day and get the chickens to lay more eggs.
Of course, high-quality eggs cannot be produced in this way, as the chickens’ egg production is also pushed, and therefore not enough nutrients can get into the egg.
Do you think that our ancestors threw away the egg yolks hundreds or even thousands of years ago? Absolutely no way. They ate the whole egg.
Stop preparing your omelet or scrambled eggs with 4-5 egg whites and only one egg yolk, because you are missing many valuable nutrients.