Diet, Nutrition and SupplementationPost here for supplement reviews or nutritional advice. If you're trying to get "ripped abz" THIS is where you should be.
We don't have easy access to those cartons but I think if they were available, I'd still prefer fresh eggs. It does help to have a really good egg separator for raw eggs. Am eating 11 eggs most days (4 whole & 7 egg whites).. my parents would turn in their graves from wasting so many great yolks.
i use both. I believe the whites in a box are pasteurized or something of that nature, but not sure.
Looked it up If they have a USDA seal they should be.
And they are typically Grade B v the Grade A/AA you buy in the carton. That just means the egg had a fragile shell, was cracked, discolored, watery, or otherwise aesthetically compromised.
I get the egg whites in a carton. Yes, they're pasteurized. They tend to be waterier. But if you cook them into an egg white omelet, I don't see a huge difference. Doesn't make much sense to me to crack open eggs then throw away the yolk. I prefer to avoid wasting food.
__________________ The trick is in what one emphasizes. We either make ourselves miserable, or we make ourselves happy. The amount of work is the same. -- Carlos Castaneda
I don't see a lot of egg yolk products on the market, so I think the yolks are getting dumped somewhere, just not in your sink.
Everytime you put a yolk down the drain (or enable it), God kills a kitten.
My advice is to make room for the fat and eat the whole egg. The egg has a lot of nutritional value, the white part has very little.
too much cholesterol for me. I know dietary has little to no impact, but the idea of me eating 7-8 eggs/day is a little excessive, so i go for 3-4 whole eggs+whites.
That's just me though.
__________________ True Protein 5% off discount code: ZHS099 www.trueprotein.com
Egg whites are just an expensive source of protein, gram per gram. Plus, the avidin makes usage of the protein that they do have questionable. It's possible that you're only getting 1/3rd or less of the white's protein because of it.
Just made a calculation about costs of eggs vs egg-whites vs chicken & white fish per 100g of protein (that's protein, not produce!).
Fish has become so expensive that chicken beats fish. Whole eggs are still cheaper than chicken, but not by a whole lot (I can get eggs cheaply), but egg whites from cheap eggs end up being the most expensive cheap protein source: more expensive actually than micellar protein powder. In that sense you can indeed trade PP for fish or chicken.
BTW, chicken boobs often end up being cheaper than whole chicken in case you wondered!
Quark still beats most other options... cottage cheese OTOH is a luxury item here.
Just made a calculation about costs of eggs vs egg-whites vs chicken & white fish per 100g of protein (that's protein, not produce!).
Fish has become so expensive that chicken beats fish. Whole eggs are still cheaper than chicken, but not by a whole lot (I can get eggs cheaply), but egg whites from cheap eggs end up being the most expensive cheap protein source: more expensive actually than micellar protein powder. In that sense you can indeed trade PP for fish or chicken.
BTW, chicken boobs often end up being cheaper than whole chicken in case you wondered!
Quark still beats most other options... cottage cheese OTOH is a luxury item here.
In Southern California, storebrand milk is the cheapest source (skim is the cheapest per gram of P at $.01 per gram, up to whole milk at $.015 per gram), then comes whole eggs, then inexpensive protein powder, then non-lean hamburger meat.
Egg whites are pretty up there at $.45 per gram (between bulk cheddar cheese and cottage cheese, which are $.04-05 per gram).
In Southern California, storebrand milk is the cheapest source (skim is the cheapest per gram of P at $.01 per gram, up to whole milk at $.015 per gram), then comes whole eggs, then inexpensive protein powder, then non-lean hamburger meat.
Egg whites are pretty up there at $.45 per gram (between bulk cheddar cheese and cottage cheese, which are $.04-05 per gram).
you have this all down to a science, huh? How much is a gallon of milk there? They're usually 1.99 or a little less on sale here, and whole and skim are the same.
I don't buy the egg whites. They're just in my house from my other family members so i eat them, so i don't worry about the cost compared to whole eggs. We buy omega 3 fed eggs, and i use those for my whole, and then sometimes buy cheap (.59/doz or so) eggs and use the whites from those. I guess i killed a bunch of kittens.
My main protein sources are usually protein powder (2-3 shakes a day), eggs, and then either chicken or beef. I actually don't drink much milk anymore or cottage cheese.
__________________ True Protein 5% off discount code: ZHS099 www.trueprotein.com
you have this all down to a science, huh? How much is a gallon of milk there? They're usually 1.99 or a little less on sale here, and whole and skim are the same.
It's the same price here, too. 1.99 per gallon if you buy two gallons. Whole milk has fewer grams of P (8g per cup) than 2% (10g), 1% (11g), or skim (12g). That's why it's a different price per gram.
Quote:
I don't buy the egg whites. They're just in my house from my other family members so i eat them, so i don't worry about the cost compared to whole eggs. We buy omega 3 fed eggs, and i use those for my whole, and then sometimes buy cheap (.59/doz or so) eggs and use the whites from those.
Wow! .59 is super cheap. The cheapest here is $.99 on sale or $1.49 at Trader Joe's.
Egg whites are just an expensive source of protein, gram per gram. Plus, the avidin makes usage of the protein that they do have questionable. It's possible that you're only getting 1/3rd or less of the white's protein because of it.
Forgot to comment on this one: avidine is only a concern when you're adding raw egg whites to your protein shake/smoothie.
When I was in need of errr bulking up due to recovery from having been very sick, I added either 1 whole egg or a yolk to my shakes, never just the egg white , precisely because of the avidin.
Avidine has more of an influence on proper biotin absorption.. there's a well-known study of biotin-deficiency when animals were fed an egg-white only diet.
Forgot to comment on this one: avidine is only a concern when you're adding raw egg whites to your protein shake/smoothie.
When I was in need of errr bulking up due to recovery from having been very sick, I added either 1 whole egg or a yolk to my shakes, never just the egg white , precisely because of the avidin.
Avidine has more of an influence on proper biotin absorption.. there's a well-known study of biotin-deficiency when animals were fed an egg-white only diet.
Quote:
Originally Posted by Lost Dog
Egg whites are just an expensive source of protein, gram per gram. Plus, the avidin makes usage of the protein that they do have questionable. It's possible that you're only getting 1/3rd or less of the white's protein because of it.
Have 3-4 eggs and some chicken, instead.
What does avitin do?
Quote:
Originally Posted by Alcoholiday
too much cholesterol for me. I know dietary has little to no impact, but the idea of me eating 7-8 eggs/day is a little excessive, so i go for 3-4 whole eggs+whites.
That's just me though.
I know you said that you know dietary cholesterol has little impact, but whole eggs actually decrease your overall cholesterol because they end up giving you a better HDL:LDL ratio. And you even said you eat omega-3 fed eggs. You really shouldn't be worried at all.
I use egg whites only because I watch my calories, and because I like to keep my meals more balanced and it would be hard to do that if I'm taking in 20+ grams of fat for breakfast. While it may be cheaper to use the whole egg and/or eat chicken or fish instead, I think it's less expensive to actually throw out the yolk than use egg whites in the carton. I keep them on hand in case I'm in a rush though.
Avidin is a tetramericprotein produced in the oviducts of birds, reptiles and amphibians which is deposited in the whites of their eggs. In chicken egg white, avidin makes up approximately 0.05% of total protein (approximately 1.8 mg per egg). The tetrameric protein contains four identical subunits (homotetramer) each of which can bind to biotin (Vitamin B7, vitamin H) with a high degree of affinity and specificity. The dissociation constant of avidin is measured to be KD ≈ 10-15 M, making it one of the strongest known non-covalent bonds[1].
As to why chickens put avidin in their eggwhites.. did a quick search but can't find an answer to this question.
Anyone who's ever done an inspection of the micro-nutrients knows that egg yolks are a rich source of biotin, so maybe there's a clue here. My guess would be that just like how plants make very bitter tasting components to deter insects or animals from consuming them, this may be an evolutionary step towards survival to prevent animals from solely surviving on raw eggs.
This sounds rather unlikely ... yet who can give a better cause-relationship explanation?
Raw Egg Whites Contain Digestive Enzyme Inhibitors and Anti-Nutrients
Raw egg whites should not be consumed. They contain inhibitors of the digestive enzyme trypsin, which are destroyed by heat. Consuming 100 grams of raw egg white with one egg yolk compared to consuming the same food cooked was shown in one study to reduce protein digestion from 90 percent down to 50 percent.
I'm sure you get some P from the egg whites, but if you're counting on them...
Quote:
Raw egg whites also contain an anti-nutrient called avidin. Avidin is a glycoprotein that binds to the B vitamin biotin, preventing its absorption. Biotin is necessary for fatty acid synthesis and the maintenance of blood sugar, and is especially important during pregnancy when biotin status declines.
Residual Egg White Avidin — Cooking Does Not Fully Destroy the Anti-Nutrients
It is a myth that light cooking completely destroys the avidin.
According to this study, poaching eggs only destroys one third of the avidin while even frying leaves 30 percent of it behind.
This raises the question of whether there is a net nutritional advantage to eating any egg whites at all. Most likely, it depends on the individual person. There is controversy over whether biotin produced in the intestinal tract is absorbed — if intenstinal biotin production is indeed nutritionally important, then people whose intestinal flora are less avid producers of biotin probably need to be more concerned about the potential adverse effects of consuming egg white.
So, either way, according to these studies, cooking makes thing better, but still not 100%.
It's the same price here, too. 1.99 per gallon if you buy two gallons. Whole milk has fewer grams of P (8g per cup) than 2% (10g), 1% (11g), or skim (12g). That's why it's a different price per gram.
are you sure about that? I always thought it was the same amount of protein/8oz.
__________________ True Protein 5% off discount code: ZHS099 www.trueprotein.com
I've got both skim and whole in the fridge (whole for the toddler). Both of mine say 8 grams per serving. Maybe it varies by brand? I know that sometimes milk solids will be added back to skim to make it seem a little richer (or something). Ours is Kroger brand, btw.
In theory, protein & carbs should go up as fat goes down (barring any other processes or additives). Probably not enough to really be significant though.
Picture a perfect 8 fl oz class of whole milk with the fat on top (like cream on top). Remove the cream. Now you have just less than 8 oz so top it off with more whole milk. Now there's a little cream again. Skim it off. Etc. You're adding back milk to make up the fluid lost so the protein & carbs in that final 8 ounces is going to be a little higher than in the 8 ounces you started with. If you added back water, then you'd have the same protein and carbs as you started with.
Egg whites: real vs boxed
If they have a USDA seal they should be.
Linear Mode
