If you belong to the 90s generation clan, you might have grown up listening to ‘Aao sikhaun, tumhe ande ka funda, yeh nahi pyaare koi mamuli anda’. Today, I’ll actually tell you some funda about anda. Eggs make the healthiest breakfast option to kickstart your mornings, owing to their rich nutritional value and have long been a staple in diets across the world.
However, when it comes to making diet choices, the whole debate over whether the egg white, yolk or whole eggs is healthier, continues to simmer. While each of them offer unique nutritional benefits, let us understand some of their differences.
What Do Egg Whites Offer?
Egg whites, also known as albumen, are primarily composed of water and protein. Egg whites are the best choice for the people who are looking for a low-calorie diet. Egg whites are low in calories and high in protein making them dietary fit for fitness fanatics. Notably, they contain around 67% of all the protein found in eggs, according to the US Department Of Agriculture (USDA) data.
They are almost fat-free and contain minimum amounts of carbohydrates, making them suitable for those who are watching their carbohydrate and fat intake.
Egg whites are rich in protein and they contain all the essential amino acids necessary for muscle repair, growth, and overall health. This makes them a good choice for athletes, fitness enthusiasts, and individuals looking to increase their protein intake without consuming excess calories or protein supplements.
Egg whites also contain riboflavin (vitamin B2), which plays a vital role in energy production and boosting metabolism. They are also low in cholesterol, making them a preferred option for those with heart health concerns.
How is egg yolk different?
The egg yolk is where the majority of an egg's nutrients are stored. It mostly contains unsaturated fats, including omega-3 fatty acids, which are beneficial for heart health, brain function, and they also help in reducing inflammation.
Additionally, egg yolk is a significant source of essential vitamins and minerals, including vitamins A, D, E, and K, as well as calcium, iron, phosphorus, and zinc. These nutrients play crucial roles in supporting immune function, vision and bone health. Studies suggest that some compounds in egg yolk can help prevent gastrointestinal distress, boost immune function, and reduce blood pressure.
One of the most notable nutrients found in egg yolks is choline, which supports brain health, memory, and cognitive function. Choline is particularly important during pregnancy and early childhood development, as it contributes to the healthy growth and development of the foetal brain and nervous system.
Why Must You Eat Whole Eggs?
Eating whole eggs provides a balanced array of nutrients that support overall health and wellbeing.
For individuals concerned about cholesterol intake, it's worth noting that dietary cholesterol has less impact on blood cholesterol levels. The body regulates its cholesterol production based on dietary intake, meaning that moderate consumption of whole eggs is unlikely to adversely affect heart health for most people.
Which one do you think is healthier? Simple, choose whatever suits best for you. The healthiest approach is to enjoy eggs in moderation as part of a balanced diet rich in fruits, vegetables, whole grains, and lean proteins.
Whether you prefer egg whites, yolks, or whole eggs, adding them into your meals can only contribute to a nutritious and satisfying diet.
Egg whites, whole or yolk, complement each other and do not compete with each other. Consume them however way your taste buds like. So whether you are making an egg-white omelette or feasting upon your sunny side up with runny yolk, rest assured that you are indulging in the nourishment of your body. Think no more, ‘Sunday ho ya Monday, roz khao ande’.