In today's health-conscious world, it's no surprise that people turn to Instagram for wellness tips and advice. One trend that has gained immense popularity is starting the day with egg whites. Many influencers swear by their weight-loss benefits, attributing their trim figures to this simple breakfast choice. However, it is essential to understand the differences between whole eggs and egg whites and be aware of the potential side effects that may arise from consuming egg whites regularly.
Whole Eggs Vs Egg Whites
According to Delhi-based dietician Priya Bansal, MSc Nutrition, formerly worked at Apollo Hospital, Delhi, "Eggs are a nutritious food source, rich in protein, vitamins, and minerals." They consist of two main parts: the yolk and the egg white. The yolk contains most of the vitamins, minerals, and healthy fats, while the egg white is primarily composed of proteins. When it comes to weight loss, egg whites are often preferred due to their low calorie and fat content.
Egg White Nutrition And Calories
Egg whites are a good source of protein, containing all the essential amino acids required by the body. As per a study published by the US Department Of Agriculture, a 33gm serving of egg white typically provides around 17 calories, 4 grams of protein, and minimal amounts of fat and carbohydrates. It's no wonder why many fitness enthusiasts opt for egg whites as a low-calorie protein source.
Also Read: Eggs Vs Chicken: Health Benefits, Disadvantages And Ways To Incorporate In Your Diet
Side Effects Of Eating Egg Whites
1) Improper Nutrient Balance
While egg whites offer protein, they lack the essential vitamins and minerals found in the yolk. Bansal said that relying on egg whites may lead to a nutrient imbalance, as the body requires a diverse range of nutrients to function optimally. It is crucial to incorporate a variety of foods into your diet to ensure a well-rounded nutrient intake.
2) Biotin Deficiency
Biotin, also known as vitamin B7, is essential for healthy hair, skin, and nails. Unfortunately, egg whites contain avidin, a compound that can bind to biotin and prevent its absorption. Bansal warned that consuming excessive amounts of egg whites without adequate biotin sources may lead to biotin deficiency, which could manifest as brittle nails, hair loss, and skin problems.
3) Food Sensitivity
Allergic reactions can range from mild symptoms such as hives and itching to more severe reactions like difficulty breathing and anaphylaxis. Bansal advised that individuals with known egg white allergies or sensitivities should exercise caution and consult a healthcare professional before including them in their diet.
4) Increased Risk of Salmonella Contamination
While the risk of salmonella contamination is relatively low in properly handled and cooked eggs, it still exists. Bansal pointed out that the majority of salmonella bacteria are found in the egg white and can cause food poisoning if consumed raw or undercooked. It is crucial to handle and cook eggs safely to minimise the risk of bacterial contamination.
Also Read: The Protein Puzzle: Eggs, Chicken, Or Whey? Discovering The Champion For Muscle Building
5) Digestion Issues
Bansal said that some individuals may experience digestive issues, such as bloating, gas, or stomach discomfort, after consuming egg whites. These symptoms may arise due to the body's difficulty in digesting the proteins found in egg whites, particularly in those with existing digestive disorders or sensitivities.
[Disclaimer: The information in this article is provided by a registered medical practitioner. However, we recommend you consult your healthcare provider for accurate diagnosis and treatment.]
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