“Whites ONLY?!”


Happy Friday and Welcome to the first edition of Fact Fad or Fiction Fridays, where we chat about the hottest topics in health, fitness and wellness to help you identify whether its a fact, a fad, or completely fiction. This week, I’ll be tackling the infamous issue… “Whites ONLY”…Egg Whites that is.

So, there is big movement happening right now… “Egg whites only!! Do not eat the whole egg! The yolk is bad for you. It contains too much cholesterol” Fact, Fad or Fiction? We’ll let explore this together…

Yes, Egg yolks do contain cholesterol, however, not all cholesterol is created equal. You have LDL (bad) and HDL (good) and Triglycerides (Excess calories, sugars, etc). Higher levels of LDL and Triglycerides are linked to heart disease. In contrast, higher levels of HDL act to lower your LDL which helps reduce the risk of heart disease. Egg yolk contain a significant amount of HDL. They also contain selenium, vitamins B-12, K, A, D and soooo many other essential nutrients necessary for healthy cell development. Let see the tale of the tape:

Whole Egg                                                                                                                         Egg White

54 Calories 17
3.6g Fat 0g
10% Protein 7%
47% Cholesteral 0%
4% Iron 0%
8% Phosphorous 0.5%
3% Zinc 0%
5% Folate 0%
4% Vitamin A 0%
8% Vitamin D 0%
26% Choline 0%
191mg Lutein & Zeaxanthin (Helps prevent blindness) 0%


According to the evidence at hand, I conclude that eating egg whites only is a FAD! There is and has never been a dietary link between egg consumption and heart disease. In fact, people who ate less than 1 egg/week had higher blood cholesterol levels than those who ate more than four eggs per week.

The fitness has only jumped on this trend within the last decade or so based one on ancient research conducted on rabbits.

However, I will caution: those with heart disease and diabetes should limit the amount of yolk they consume as they are sensitive to the elevated cholesterol levels.

Bottom line, if you’re concerned with your cholesterol levels, pay attention to your overall nutrition. Limit the amounts of excess animal fats and unnecessary junk food. Be smart. If you are concerned with your cholesterol levels, consumer a 2:1 or 3:1 egg white to whole egg ratio.  When it comes to eggs, in order to get the full benefit of this superfood, eat the don’t forget about the yolk.



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