Benefits of Egg Whites: Is It Safe To Drink?
If you start your day with eggs, you should know the benefits of egg whites and yolk. Read this post till the end to learn more about egg whites and whether it is safe to drink them.
Eggs are the most nutritious food item. Many people prefer eating a bread omelette for breakfast, and some gym trainers add boiled eggs to the diet. Overall, eggs tend to be the best food item to start your day because of their high nutrient values.
Eggs are made up of
- 11% shell
- 33% yolk and
- 56% white
The white portion is the major part of the egg, and egg whites are also considered the most trusted source of muscle-building protein. Some people, especially athletes and bodybuilders, drink egg whites. The thing is, is it safe to drink them? Keep reading to find out.
Are egg whites safe to drink?
Remember, all eggs are not created equally. The benefits of egg whites depending on the type of egg. There is a link between pasteurisation and the safety of eggs. According to the United States Department of Agriculture, pasteurised eggs are healthy to drink if you are following a healthy diet because they have more nutritious value.
Egg white nutrition value
One and a half cups of pasteurised egg white contains
- Calories: 54
- Protein: 11 grams
- Fat: 0 grams
- Cholesterol: 0 grams
- Potassium: 152 mg
- Sodium: 163 mg
With these nutrition values, you can guess the potential health benefits of egg whites.
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Reasons to drink egg whites: 5 surprising benefits that everyone should know
Egg whites have numerous health benefits that are unknown to many people. From bone health to cholesterol control, learn how egg whites benefit you.
1. Promote bone health
One and a half cups of egg white contains 11 grams of protein, and protein and calcium are good for bone health. The research concluded that liquid egg whites have adequate protein necessary for good bone health. People who consume white eggs continuously experience less bone loss, pain, and injuries, and bone health is one of the surprising benefits of egg whites.
2. Support muscle growth
Eggs are rich in protein that most athletes seek to support muscle health. Muscle growth, building and breakdown are highly endorsed by eggs, and many studies show that animal-based protein works better than other sources. Egg whites are an excellent source of protein with little fat and calories for people who want to build muscles.
3. Control blood sugar
The next benefits of egg whites on the list are blood sugar control. Egg whites are rich in Riboflavin, also known as Vitamin B2, which helps lower blood sugar levels, reduce inflammation, and significantly reduce oxidative stress.
4. Reduce cardiovascular disease
The potassium in egg whites helps lower blood pressure, which can reduce the risks of cardiovascular diseases. Intake of egg white promotes vasodilation, a process in which blood vessels widen, which allows easy blood flow and prevents blood blocking.
5. Fight multiple diseases
There are three major proteins in eggs: Ovalbumin, ovomucoid and ovotransferrin, which also work as antioxidants. These compounds reduce free radicals and help prevent the risk of developing diseases, which is an essential benefit of egg whites.
What does egg white taste like?
Egg white has no flavour; however, they have a thicker texture that does not affect their tastes, which most people do not prefer drinking.
Some people add sugar to it to change its taste, but it has high calories that can ruin the motive. Instead of drinking it raw or adding sugar to it, mix egg whites into a smoothie. Blended egg whites become light and frothy, which enhances the texture & taste and becomes more enjoyable. Here is how to make chocolate strawberry protein shakes with egg whites.
Egg whites protein shake recipe
The easiest and tastiest way to reap the benefits of egg whites is to mix them in a smoothie. It will make smoothies loaded with protein, making it the perfect breakfast option and a great pre-post workout drink.
Ingredients for one serving
- 150g frozen strawberries
- One frozen banana
- ½ scoop of chocolate protein powder
- ½ cup egg whites
- 2 tsp cocoa powder
- 1 tbsp peanut butter
How to make
- Put all the ingredients in the blender except egg whites and blend until they get smooth.
- Add egg whites and mix them again until they combine and become frothy.
- Serve it as it is, or add ice cubes to make it cool.
This one glass of serving will have 387 calories, 32g of proteins, 48g of carbs and 10g of fat. You can reap the maximum benefits of egg whites in this smoothie. This recipe is the best option if you dislike raw egg whites. It is not only the tastiest but also the healthiest beverage that you can add to your breakfast and pre-post workout as well. If you have any other egg whites recipes, share them with us, and we will pin out the best recipe.