Egg protein is a complete protein since it provides all the essential amino acids; that is, those that the body does not produce. An egg provides around 6 g of protein, so it covers approximately 5 to 10% of the daily protein requirement of an average adult.
In a single egg, we find an excellent source of protein. The egg is on the same rung of the food pyramid as meat, poultry, fish, dried beans, and nuts. The protein of the egg is found in the whole food, that is, also in the white.
THE WHITE OF THE EGG
Roughly, the egg contains about 6.29 grams of protein, 3.6 of which comes from the white of the egg. In addition to protein, we find other nutrients in the egg white, such as riboflavin, niacin, folic acid, vitamin B12, calcium, iron, copper, zinc, and sodium. Of the 72 calories that the egg has, only 17 belong to the white.
THE REST OF THE EGG
Most of the nutritional value of the egg, we find it in the yolk, part in which we also find all the cholesterol of it. Eggs are the “main source of cholesterol” among all the types of food we normally eat. However, studies have indicated that cholesterol from eggs is much less dangerous than saturated fat. The objections that we find about the intake of eggs refer to the amount consumed. Generally, when a person eats eggs, they eat two at a time, which exceeds the daily amount of cholesterol. Also, eggs are usually combined with fried meats, such as sausages and bacon, foods with high amounts of saturated fat.
IS IT SAFE TO EAT EGG?
“Eating an egg is healthy, just remove the yolk” is a recurring comment you can hear at health conferences. While the egg white itself is a good source of protein, the most nutritionally rich part of the egg is the yolk. The effort to separate the yolk from the white is “compatible” with the fear of eating any type of fat and cholesterol. When you separate the whites from the yolk, you’re not only taking away 45 percent of the protein from this food, but from other nutrients as well as wasting money. Including one egg a day in the diet will not be compatible with everyone, especially if you want to eat a low cholesterol diet.
BASIC CONCEPTS OF EGG WHITES
In some of the recipes, such as egg custard, some sauces, and homemade mayonnaise, it is necessary to use the whole egg to get the proper texture and taste. However, if you are concerned about cholesterol and the fat contained in the yolk of the egg, you can substitute whole egg whites, that is, use two whites for each yolk, in order to reduce cholesterol in products baked, stewed, and other foods that use eggs to tie other ingredients. Egg whites should not be eaten raw as it can be dangerous for your safety. Cooking the whites changes the protein structure of the egg, but in no way eliminates the amount of protein included in them.
EGGS, PROTEIN, AND WEIGHT LOSS
Eggs provide a considerable amount of protein, considering that they are relatively low in calories. Including protein in your diet makes your body feel satisfied with less food. In 2005, a study was conducted, in which overweight subjects ate two eggs with toast for breakfast or the same calories, but bread and yogurt. The group that ate eggs felt fuller and more satisfied for more hours, they were less hungry throughout the day. People who follow a strict diet and count daily calories should know that in four egg whites there are approximately 68 calories, less than what we find in a single whole egg, since it contains 72 calories.