Egg Whites or Whole Eggs: Which Is Better for Weight Loss and Fat Loss?

Eggs

are among the healthiest foods you must consume every day. According to experts, apart from protein, they are packed with other nutrients that help you keep fit and healthy. However, when it comes to weight loss, people get confused as to whether they should eat the whole egg or just the whites. While you may swap whole eggs for egg whites, as they are lower in calories and cholesterol, experts say egg yolks are loaded with essential nutrients and support your heart and overall health. Both egg whites and whole eggs can be nutritious parts of a balanced diet—but when it comes to weight management, egg whites are the smarter choice.

Why should you go for egg whites for weight loss?

Nutritionists say egg whites have less than half the calories of a whole egg and are loaded with protein. And so, it makes them a great option for those who want to lose weight while getting the protein they need. However, whole eggs also have an extra edge when it comes to heart health. Even though the studies are mixed, research says eating one whole egg daily leads to higher HDL, or good cholesterol, and lower LDL, or bad cholesterol. Higher HDL levels reduce the risk of heart attack and stroke. Also, whole eggs are a powerhouse of extra vitamins, minerals, and heart-healthy fats. Egg whites are a great source of selenium and riboflavin, also known as B2. Egg whites have almost no fat or cholesterol and are much lower in calories. Most of the protein is found in the whites, but the yolk still contributes some. It takes around two egg whites to equal the protein in a whole egg.

Other health benefits of eggs

Eggs do not raise cholesterol levels while supplying all the essential amino acids that your body needs. Eggs are the smartest option for breakfast if you have high cholesterol levels. Whole eggs also contain a variety of nutrients that are beneficial for muscle growth. A few other benefits of eating eggs include:

Help with your eyesight

As you get older, it is important to take care of your eyes. Egg yolks are packed with large amounts of lutein and zeaxanthin – antioxidants that help reduce the risk of cataracts and macular degeneration in the eyes. Eggs are also high in vitamin A, which strengthens your sight.

It is a filling meal

Eating eggs for breakfast can keep you feeling fuller for longer due to the high protein content. Whether you have an omelette for breakfast or a hard-boiled egg as a snack, eggs can help you stay satisfied after or between meals.

Great source of vitamin D

Egg yolks are one of only a handful of foods that naturally contain vitamin D. And since most Indians suffer from a mild or moderate vitamin D deficiency, including eggs in your daily diet becomes even more important. A serving of two eggs provides 82 per cent of your recommended daily intake of vitamin D, making them a valuable source of this essential vitamin.