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Health Monster

3 Reasons Egg Whites Aren’t The Healthiest Choice

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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 to 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:

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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, 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 possibly end their way up into your food. Cracking up a raw egg automatically exposes you to the toxins, even if you cook the eggs. Though heat does destroy bacteria, some can still 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 actually 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 the 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 a 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 come 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 actually 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 actually 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 actually 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 has 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, brain benefits, support healthy weight and fitness goals, and they also spare the hen (and you) from the whole ugly, unhealthy (and even dangerous) egg-producing process.

Image Source: Chispita_666/Flickr

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54 comments on “3 Reasons Egg Whites Aren’t The Healthiest Choice”

Click to add comment
Melanie
14 Days ago

...makes you wonder what was made more for our bodies. Things that break down well, or things that don\'t? Our digestive system is closer to a wolf (carnivore) than it is to a vegan (cow). A little good for thought.

Do we hate lions? And wolves and praying mantises (which eat humming birds)? When nature stops consuming each other\'s flesh, that is when I will believe it isn\'t a necessary part of life. Needs to happen healthier, I agree...but it still needs to happen. I do that like the idea of caged chickens and slaughter houses that are very cruel to their animals, but even vegan superfoods destroy a lot of things to be grown for Mass consumption. Take a bit of time to look up exactly what kind of impact growing your vegan food makes. It is t pretty either. There is no cruelty free way to eat. Eating locally and from people you know is best, but a lot can\'t do that, so stop judging them for doing what they can to eat the way their bodies are supposed to. Plant based diets are harmful too. Just take eat vegan superfoods and research how it is flgrown and what is uprooted to make room for them and what they can destroy to make way for themselves.


Reply
Melanie
14 Days ago

...even more absurd to suggest chia as a replacement for eggs for price point. And also, maybe do some research on how well our bodies break down spinach and chia. There may be a lot of stuff in those things you mentioned, but tell me exactly how much of that percentage is available for us to absorb? Some foods are harder for us to digest, reasons you can see them in poop. I have two kids now and I\'ve been changing diapers for a while. Some things literally come out the same way they went in. I realize their digestive system is less advanced and can\'t break things down as efficiently as ours can, but there are so many things we can\'t break down efficiently. Eggs are one thing we can break down very well and easily.


Reply
Melanie
14 Days ago

I love how we are supposed to believe that eggs aren\'t one of the cheapest complete proteins out there. Also, if you have any land at all, it is quite easy to have your own chickens and get eggs in a completely cruelty free fashion. If we can live in 1000 sq ft, they can too with shelter and clean water and good food supply (which you\'d wanna give if you were eating the eggs). Even better, without a rooster, there is no chance of eating a feetilized egg. But honestly, they aren\'t expensive at all, even if you were wasting half the egg.


Reply
NopeNope
1 Months Ago

The author of this article is an idiot.


Reply
Mat
21 May 2018

Under what evidence or did you mean to say comment instead of "article"?

Gangadhar Athi
21 Jun 2018

OUT OF MY MIND... NO SENSE .. WORLD HEALTH ORGANIZATION RECOMMENDED ONE EGG A DAY.... AND THIS AUTHOR LOST HIS MIND

John
4 Months Ago

Utterly absurd!! Everything carries bacteria, our own bodies especially, inside n out, and btw, we couldn\'t exist without them. The Samonella bacillus can be found on almost anything we EAT!! (conveniently not mentioned at all!!). onegreenplanet.org.......one-sided n unobjective!!!


Reply
Mat
21 May 2018

"Everything carries bacteria, our own bodies especially, inside n out"

couldn\'t agree more

"The Samonella bacillus can be found on almost anything we EAT!!"

The salmonella on plant foods comes from animal waste and from humans that handle the plant foods as a result of poor hygiene. Doesn\'t mean I\'d want to increase my exposure to it by eating eggs or faeces. The author actually covered this point in the article. Here it is again as you seemed to have missed it.

"While some people blame spinach for the E.coli scare years ago, this was actually the result of animal wastes that emptied onto the spinach, and poor care of the crops, not the spinach itself."

Every egg study that promotes eggs is one sided as they are unhealthy and require biased research in a an attempt to make them appear healthy. All these studies are funded by the egg industry.

As for your comment on bacteria and the fact that "we couldn\\\'t exist without them"

true but salmonella is not required and not all bacteria is good, especially the bacteria found in sick animals and the so called food we use them for. Tell me how do you know if the egg you are eating came from a healthy chicken? I know when when my vegetables are healthy I can physically see it.


John
7 Months Ago

Boy, talk about splitting hairs to find evil lurking in one of nature\'s better food sources. I wish people would stop their ideological nonsense and stop picking on the poor little egg white. Have they read the ingredients labels to see what garbage goes in Tofurkey?


Reply
Mat
21 May 2018

"stop picking on the poor little egg white"

Stop picking on the poor little chicken. No body said you have to eat Tofurkey I have never eaten it.

The author gave you a list of alternative whole plant foods that offer more nutrients so why bother causing pain and suffering to the chickens for a less dense, more messy and environmentally damaging egg?

I shall paste the two paragraphs below as you seemed to have missed them.

"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 actually 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 actually 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."

Leib
7 Months Ago

Egg whites may not be the absolute healthiest choice. However, they are not an unhealthy choice and are far healthier than many of the other protein sources people eat (processed meat, fried meats, high fat cuts of meat, etc...). As long as you cook the egg whites properly there should be no concern for salmonella or biotin deficiencies. The healthiest way to prepare them is boiled or poached. Personally, I like to make scrambled egg whites in the microwave because it is quick, easy, and does not require added fat from oil or spray.


Reply
Mat
21 May 2018

And what about the suffering of the hens? What about all the male new born chicks that are either macerated in a grinder alive or asphyxiated by the hundred in large plastic bags?

KK
7 Months Ago

Oh my god. This makes no sense. An egg article talking about spinach? Biotin deficiency? That happens if you eat like 60 eggs a day, raw. Man they need to ban websites at a certain point of stupidity.


Reply
Mat
21 May 2018

You obviously have poor comprehension skills.

Critique
10 Months Ago

At what point do you print a retraction when your article is absolutely ridiculous. LOL.


Reply
mat
21 May 2018

I see nothing in the article that is unsubstantiated with evidence if you research it. Your comment however should be retracted.

Nicole
1 Years Ago

Eggs are $0.85 a dozen where I live. Not $4-$5.


Reply
Alicia
25 Aug 2017

If you actually read what she stated, you would notice she said a carton of EGG WHITES are $4-5. Not a carton of eggs.

moonlit
21 May 2018

By me a carton of organic eggs are from on sale price $3 to regular price $4 a dozen.

Mat
21 May 2018

The cheaper the egg the more suffering in it, the sicker the chicken that laid it and the person that eats it.



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