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Egg whites are often promoted as a healthy choice since they’re the cholesterol-free, fat-free, and low-calorie option in replacement of egg yolks. And yes, egg whites are high in protein, only 25 calories per 1/4 cup, fat-free, carb-free, and completely dairy-free. They’re often recommended to people with high blood pressure since they’re free of cholesterol and saturated fats and are a top food among most dieters and fitness enthusiasts. So what’s the problem?

Well, besides the fact that eggs come from the result of a hen’s menstrual cycle, egg whites have much more lurking in them than you might imagine. Egg whites may help you lose weight, but that doesn’t mean they’re the only food you can eat to maintain your weight and their health risks far outweigh their low-calorie content. You also don’t need egg whites to be healthy, fit, or trim.

Here’s Why Egg Whites Are A Bad Choice:


Source: Agave Studio/Shutterstock

1. Bacteria

Eggs are one of the most bacteria-filled foods you can eat. Eggs are laced with salmonella, which is found naturally in chicken intestines– yum, right!? Even those that contain no added hormones, or pesticides, are cage-free, certified humane (if you can call it that), organic, free-range, pastured, etc., are still subjected to salmonella and bacteria-filled toxins that can end their way up into your food. Cracking up a raw egg automatically exposes you to toxins, even if you cook the eggs. Though heat does destroy bacteria, some can remain on your hands, even if you wash them. Salmonella and other bacteria from eggs can cause food poisoning and bacterial infections that are hard to get rid of.

They enter the bloodstream and can even lead to death. While some people blame spinach for the E.coli scare years ago, this was the result of animal wastes that emptied onto the spinach, and poor care of the crops, not the spinach itself. Bottom line? Eat certified organic plants from an organic brand you trust (preferably a local farm) and skip the pricey, over-marketed egg products filled with bacteria.

2. Allergies

Eggs are also one of the top food allergies in the United States and egg whites are no safer than egg yolk for one specific reason: albumin. Albumin is a protein found in egg whites that often triggers an allergic response in the body that includes symptoms such as itchy and watery eyes, hives, rashes, redness and swelling of the skin, stomach cramps, diarrhea, constipation, vomiting, and even coughing and asthma.

Though these reactions haven’t been linked to severe health problems, eating foods your body isn’t happy with can lead to unpleasant day-to-day life. It’s also not healthy since it weakens the immune system because the body is constantly trying to fight off the food it’s allergic to. These smaller symptoms can also lead to more severe allergic reactions down the line that include: swelling of the mouth, too low of a drop in blood pressure, difficulty breathing, dizziness, and even loss of consciousness.

If you eat eggs and have any of these symptoms, go without them for a few days and bake with some egg alternatives, have a tofu scramble for breakfast, and even opt for delicious vegan eggnog this holiday season! Looking for a fit and trim breakfast to replace egg whites? A fabulous bowl of oatmeal or a lean, mean green smoothie comes to the rescue in a few, easy delicious bites! (They also taste better too, mind you!)

3. Loss of Biotin

Biotin is a B vitamin that’s important for maintaining healthy hair, skin, and nails. It’s also important for digestion, metabolism, and healthy brain function. Egg yolks are a good source of biotin, though there are other better sources such as oats, mushroom, avocados, Swiss chard, sunflower seeds, peanut butter, cauliflower, soy, berries, almonds, banana, chia, tomatoes, and onions. Egg whites cause biotin depletion in the body (which is why many people who eat eggs only eat the yolks.) Biotin loss can eventually lead to seizures, hair loss, lack of muscle coordination and tone, and severe joint pain.

Since plant-based foods are packed with biotin, just make a variety of vegan dishes, no eggs required, and go for B-rich foods like those listed above. A peanut butter or almond butter and banana sandwich, bowl of oatmeal with berries, chia, and almond butter, spinach salad with edamame, tomatoes, and avocado, or a handful of almonds, berries, and sunflower seeds will easily provide you with a nice dose of biotin.

What Else is Wrong With Eggs and The Better Option:

Aside from health effects, egg whites are also costly when bought in a carton. Consider that over a dozen eggs have to be created, then processed from eggs into a carton full of egg whites, it just doesn’t make sense to waste $4-$5 on a carton of egg whites when you could spend that same amount on a batch of veggies and rice or veggies and beans instead. Eggs are also cruel, in ways you might not imagine. It’s not as though the farmer walks outside and gently pulls an egg from a lovely nestled bed under a hen, as food producers would have you believe. The reality of what goes on is quite shocking, to say the least. 

What is a healthier replacement for eggs? Pick up some chia, one of nature’s best and most versatile egg replacers that have even more nutrients, hemp seeds, and protein, and add in some leafy greens to get plenty of nutrition in your day. These three foods alone are filled with protein, offer muscle-toning benefits, and brain benefits, Support healthy weight and fitness goals, and also spare the hen (and you) from the whole ugly, unhealthy (and even dangerous) egg-producing process.

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