Contents:
- Medical Video: Nutrition 101 : How to Eat Eggs to Lower Cholesterol
- Protein content in chicken egg white
- Other nutrients contained in egg white
- Which must be considered before eating chicken egg white
- 1. Allergy
- 2. Salmonella poisoning
- 3. Reducing the absorption of biotin
Medical Video: Nutrition 101 : How to Eat Eggs to Lower Cholesterol
Many people choose to eat egg white instead of the yellow one. Besides being said to be lower in cholesterol and calories, chicken egg white is also a better source of protein. No wonder the egg whites have long been consumed by bodybuilders and dieters to help build muscle and achieve ideal body weight. What is contained in egg white?
Protein content in chicken egg white
Reporting from the SF Gate, according to U. S. Department of Agriculture Nutrient Data Laboratory, chicken egg white contains a little more protein than egg yolk. A large portion of egg white contains 3.6 grams of protein. This is slightly higher than 2.7 grams of protein found in egg yolk.
Although the difference in protein content between yellow and egg white is not so much, but the difference is the quality. The protein found in egg white is a high-quality complex protein. Complex proteins contain all the essential amino acids the body needs.
The quality of this protein has been measured and proven by Protein Digestibility-Corrected Amino Acid Score (PDCAAS), an assessment of protein quality measures carried out by the United States food and agriculture organization. Based on this assessment, egg white has a PDCAAS 1 value, which means it has the highest protein content, followed by soybeans with a value of 0.99. Another source of protein equivalent to egg white is casein and cow's milk.
Other nutrients contained in egg white
As you can see in the table, besides containing high protein, egg white also contains other nutrients that are important for health, such as potassium, sodium, magnesium, and calcium. Even so, compared to egg yolks, egg whites contain less fat and saturated cholesterol. Given the low fat and cholesterol egg whites, this makes the number of calories contained in one egg white grain much lower than whole eggs. This is what makes egg white a good choice for people who want to try to limit calorie intake and lose weight.
In addition, a high-protein diet has also been associated with a lower risk of hypertension. In a study published in the journal American Chemical Society, scientists at Clemson University found that peptides called RVPSL found in egg whites can reduce blood pressure with the same properties as hypertension-lowering drugs (high blood pressure), by blocking agents which can trigger high blood pressure. This is why most people with hypertension are advised to consume more egg white, compared to chicken egg yolks.
Which must be considered before eating chicken egg white
Egg white is indeed a safe food choice. However, in some cases egg whites can also offer risk at one time. Some risks that may occur when consuming egg whites, including:
1. Allergy
Although egg white is safe for most people, egg allergies can occur. Most egg allergies are experienced by children. The appearance of this allergy is because your immune system identifies some proteins in eggs as dangerous substances. Well, this is what triggers an allergic reaction. Mild symptoms of someone who has an egg allergy are usually a rash, itching, swelling, runny nose, and runny eyes. In addition, some people can also experience indigestion, nausea and vomiting.
2. Salmonella poisoning
Raw egg whites also pose a risk of food poisoning from Salmonella bacteria. This bacterium can be found in eggs or in egg shells. That is why, make sure you always cook egg white until cooked to reduce the risk of salmonella bacteria poisoning.
3. Reducing the absorption of biotin
Raw egg white can also reduce the absorption of compounds called biotin, which are found in various types of food. Biotin is a water-soluble vitamin that plays an important role in energy production. Whereas raw egg white contains a protein called avidin, which can bind biotin and stop it from being absorbed.
