The egg is one the best protein sources around and unless you don't like them or are not a meat eater, there is no reason why this protein source shouldn't be a part of your diet. However, the egg gets a lot of flack for the high cholesterol the yolks contain. I decided to take a look at the nutrition facts of an egg.
Source: aeb.org
As you can see from the image above, the cholesterol in 1 large egg accounts for 70% of your daily value. That can be bad news for people concerned about cholesterol. The good news is, you can leave out the yolks and eat only the whites. The yolks are a major source of vitamins and minerals where as the whites are a major source of riboflavin and protein. Seeing as 1 large egg contains over 6 grams of protein, it's no wonder bodybuilders and strength trainers tend to consume such a large amount of egg whites.
Should the Egg's Cholesterol Content Worry You?
There have been many studies that say dietary cholesterol isn't the cause for elevating blood cholesterol levels. I have even read that diets high in saturated fat have never been proven to be a major cause of heart disease. The real culprit is believed to be a diet high in carbs combined with one high in saturated fats.
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Lowering your carb intake and increasing the saturated fats consumed has been said to lower your overall level of saturated fat in your blood. The reason being that eating a diet high in carbs increases our insulin levels which triggers our liver to produce more saturated fat. However, when you significantly lower carb intake, our insulin levels lower as well as the production of saturated fats. The lower insulin levels also causes our bodies to burn more fat for energy which further reduces the level of saturated fat in the blood.
This type of diet is also outlined more in what is called the anabolic diet. This diet consists primarily of high fat, high protein, and low carb during the week and then shifting to high carb, low fat and protein on the weekend. It is a popular diet amongst body builders.
The choice of course is up to you when deciding whether or not to eat the yolk. Personally, I usually throw in one whole egg with my egg whites. There is a lot of nutrition in the yolk, particularly lutein which is an antioxidant that may reduce the risk of eye diseases such as AMD (Age-related Macular Degeneration.)
If you're still on the fence about it, having your cholesterol levels checked and discussing it with your doctor is a good place to start, or you can stick with eating only the whites and getting the protein benefits.
