3) Egg Whites
100 grams of egg whites contain 52 calories, 0.2 grams of fat, 0. 7 grams of carbohydrates, 11 grams of protein.
Eggs are wonderful sources of high-quality nutrients they make wonderful breakfast sandwiches and are extremely easy to prepare but eating whole eggs is not the same as eating just the whites, egg whites are 90% water and 10% protein which means that you only get the protein content the egg has to offer but you don’t get the other health benefits that are present in the yolks all of the vitamins and the important minerals like choline, and selenium, you also avoid the high level of cholesterol in egg yolks that can lead to dyslipidemia and heart disease if you are a hyper responder with some risk of developing these conditions but you get instead lower calories and lower cholesterol levels from the whites along with high content of proteins which are great if you are trying to lose weight and build muscles, the protein can help you greatly with controlling your appetite and making you feel full for longer with lower postprandial sugar and insulin levels.
Egg whites are also rich in calcium that will help you have better bone health and avoid getting osteoporosis and fractures as you grow older, egg whites are also full of potassium with all the health benefits it has most importantly it helps lower your blood pressure levels, decreases your heart disease risk and is essential for bone health.
You can make plenty of egg whites recipes you can make frittata made from just the whites with some healthy vegetables like spinach and mushrooms maybe some bell peppers, you can turn the whites into beautiful meringue, and you can make egg salad with just the whites.
