Is There Cholesterol In Egg Whites?
When my cholesterol levels are high, I always check nutrition labels and choose foods carefully so that I don’t increase my risk of heart disease any more than I already am.
When it comes to egg whites, it’s true that the white part of the egg contains no cholesterol. A large whole egg contains 186 mg of cholesterol, but that’s all in the yolk, or the yellow part of the egg.
However, the effects of eggs on your heart may not be as bad as you think.
According to experts, the cholesterol in eggs has only a small effect on the cholesterol circulating in the blood. In fact, most people can eat up to seven eggs a week without worrying about rising cholesterol levels.
However, this is not always the case for people with diabetes. For them, eating that many eggs can greatly increase their risk of heart disease.
So what’s the solution? Eat whole eggs in moderation. If you really like eggs, consider switching to a recipe that uses only egg whites.
You can always replace one whole egg with two egg whites in a recipe. They are rich in protein and lack only fat and cholesterol. Eating protein for breakfast can also help you lose weight.
VLDL and LDL are the two types of “bad” cholesterol
Low-density lipoproteins (LDL) and very low-density lipoproteins (VLDL) are two types of lipoproteins, or a combination of proteins and fats in the blood that carry cholesterol and triglycerides throughout the body.
Cholesterol is a type of fat that helps build cells, while triglycerides are a type of fat that stores energy in cells.
LDL carries cholesterol and VLDL carries triglycerides. In general, the lower the VLDL and LDL levels, the less plaque buildup and the lower the risk of heart disease.
Our bodies need LDL and VLDL to function, but too much LDL and VLDL can lead to plaque buildup in the arteries, increasing the risk of heart disease and stroke.
“Several large studies have shown a consistent association between high LDL cholesterol and an increased risk of cardiovascular disease.” said Dr. Nicole Harkin, a cardiologist and board-certified lipidologist with Manhattan Cardiovascular Associates.
In addition, lowering LDL cholesterol levels can help reduce cardiovascular risk,” Harkin said.
High triglyceride levels have also been associated with an increased risk of cardiovascular disease. However, most studies have not shown that reducing triglycerides reduces the risk of cardiovascular disease, he added.
Get in the kitchen
To help you get off to a good start, we’ve put together some of the best protein recipes we’ve found. They’re easy, healthy and, most importantly, delicious.
- Egg white bites
This is a great breakfast option for people who are always on the go. Breakfast is a great way to start your day, so prepare it early and pop it in the microwave before you leave home.
One of the best things about this little bite is that you can add any vegetables or herbs you like.
- Cinnamon sugar egg puffs
This blogger is into all things healthy, and these little treats will definitely do the trick. If you’re pursuing a fitness goal but still have a sweet tooth, these little protein clouds are perfect.
- Spinach and egg white mushroom omelet
This dish looks fancy enough to serve to guests. It uses relatively simple ingredients, but the result is a feast for the eyes and stomach. Best of all, it’s relatively low in fat and calories.
Meringue is most often used to cover cakes, but you can also make mini meringue to use as a small dessert plate or for tea time. This recipe suggests using real sugar and adding nuts or coconut to make the little treats more interesting. Using sugar instead of fat is bad for your heart, so eat them like any other dessert.
According to the blog, they keep for several weeks, so you can make more than one.
- Chocolate Meringue Souffle
If you’re a fitness fanatic, chances are you have some whey protein at home. And chances are, you’re always looking for creative ways to use the supplement.
Here’s a dessert option that uses egg whites to boost the protein factor. You can also use chocolate protein powder, stevia and vanilla extract to satisfy your chocolate dessert craving.
- Banana Pancakes with Oatmeal Cheese
This blogger has found a way to make pancakes that doesn’t interfere with your diet. This recipe uses egg whites, oatmeal, cottage cheese and a few other treats to make a nutritious breakfast without the fattening effect of regular pancakes. It’s also gluten-free.
- Clean egg salad
If you want to keep your cholesterol levels in check, you don’t have to give up egg salad. This traditional variation uses only one whole egg and three egg whites.
The avocado gives it a creamy texture and volume without the need for mayonnaise.
Federal dietary guidelines no longer include cholesterol goals
The Food and Drug Administration’s (FDA) Dietary Guidelines Credible Source – recently changed to no longer focus on dietary cholesterol and LDL levels.
According to health experts, there is not enough scientific evidence to place strict limits on cholesterol.
However, experts still recommend that patients keep LDL levels below 100 mg/dL and triglyceride levels below 150 mg/dL.
In general, the lower the VLDL and LDL levels, the less plaque buildup and the lower the risk of heart disease.
Eggs aren’t just good for the yolk. There are egg recipes that are more satisfying if you avoid the yolk and use only the egg whites. These recipes are a great way to enjoy a tasty, high-protein, low-cholesterol treat – even if dietary cholesterol isn’t as much of a health issue as you might think.