You want to read this article if you want clarity on the fact whether you should eat egg yolks or not! In addition, I will also list few nutrition facts of eggs that you probably didn’t know.
Let’s get started.
I will tell you 5 things about Eggs you probably didn’t know.
Egg Nutrition Fact #1
Let me start by saying that a chicken is hatched from an egg not egg white nor just egg yolk.
Nature works in synergy and not in isolation.
Keeping science aside, eat food as nature intended them to- as ‘whole’.
Egg Nutrition Fact # 2
As opposed to conventional wisdom, nutrition in egg is divided in whites and yolk.
Consider this chart:
Image source: The World’s Healthiest Foods
As you can see the nutrition profile is almost divided into yolk and whites.
Notice that omega-3 fatty acids are only available in egg yolk. In addition, Vitamin B1, B5, B6 & B12 are only found in yolks.
Choline is one other very important nutrient only found in eggs yolks.
My suggestion is to eat eggs as whole.
Egg Nutrition Fact # 3
Cholesterol in eggs is NOT A PROBLEM AT ALL.
The evidence is pretty clear that you can eat upto 3 whole eggs daily. I have written a very detailed post on the studies and research related to cholesterol and eggs here.
Egg Nutrition Fact # 4
The color of the egg yolk determines the quality of the egg.
Ideally you are looking for a deep orange yolk. This signifies:
Hens were pasture-raised.
Best eggs in United States according to Organic Egg Scorecard – The Cornucopia Institute
Pasture-raised hens are allowed to forge out in the green pastures and so they eat insects and worms which is what they should be eating in the first place and not corn and soy while being locked up in cages.
Don’t be fooled by labels such as cage-free!
Cage free still means hens are indoor and still eating soy and corn.
Only look for pasture-raised eggs.
In India, I feel Kegg Brand is better than conventional eggs (although they are not pasture-raised). Maybe a brand comes up soon enough and provide pasture-raised eggs.
Update: Many good brands have started to come up in India. Just ensure that the quality of an egg is determined by the colour of the yolk: Deep Orange is the colour you are looking for!
In addition, ensure that the yolk is firm and intact and never runny or watery! Light yellow signifies inferior quality.
Let me know if you know of any such brands.
Egg Nutrition Fact # 5
You should eat soft boiled and keep your yolk slightly running.
If you are cook your eggs too much, you oxidize the cholesterol in the yolk which then contributes to chronic inflammation in your body.
The best option is:
Sunny Side Up-Half Fries (without cooking the yolk)
Omelette (slightly under-cooked)
And lastly, my recommendation is to avoid scrambled as the yolk is throughly cooked with this cooking method.
Lastly, if you still prefer to eat egg whites to fulfill your daily quota of protein, thats ok too, just ensure you include at least 2 whole eggs along with the egg whites to ensure you ingest everything that this superfood has to offer.