Egg Protein Guide

Is Egg Protein Right For You?

Knowing what to eat in terms of what’s healthy and what isn’t gets confusing. We’re all familiar with certain foods being great for us one year and then five years later we learn that they’re a definite no-no. The egg is a good example. For a while we were pretty much told to avoid them, even though many of us grew up eating a daily serving of eggs for breakfast. What we know for sure is that the protein contained in an egg is good but the fat and cholesterol isn’t.

Benefits of Egg Protein

Egg protein is among the most highly rated there is; in fact it sets the standard for measuring the other protein types. That’s because egg protein contains all eight of the essential amino acids necessary for our bodies to function. There are other amino acids referred to as “non-essential” that we actually manufacture. However when it comes to the eight (nine for children), we need to get them from our diets since our bodies can’t make them.

There are three ways to measure the benefits of eggs:

• Whole egg
• Egg yolk
• Egg white

When we eat a whole egg, we are getting the full spectrum of essential amino acids, many vitamins and minerals, and a good dose of protein. The downside is that when we include the egg yolk we’re taking in fat and cholesterol as well.

The egg white contains protein with its amino acids with only a tiny amount of fat, if any, and no cholesterol. You may also have seen the white referred to as egg albumin. Within the egg it surrounds the yolk as a protection. Outside of the egg it’s among the most perfect of proteins especially valued by body builders and others focused on building strong muscles.

In the final analysis, nutritionists and researchers now tell us that it’s fine for most of us to eat a whole egg every few days. Since body builders love the many benefits of egg protein, many of them eat one or two whole eggs in a serving with an additional dozen or even many dozens of egg whites. Since they need to be cooked in order to avoid bacteria such as salmonella, egg protein powder is a great way for them to safely ingest as much egg protein as they want. Other ways to get egg protein is through liquid, frozen, and powdered egg products available at most grocery and health food stores. Just as with the egg, these other forms may be used in recipes when you want to cut down on fat and cholesterol.

Nutritional Breakdown of Egg Protein

Here is a breakdown of what egg yolks and whites contain:

It’s important to note that the fat in the yolk is mostly unsaturated fat… the good kind. Only 1.6 grams of the fat in the above table is saturated. That’s why most of us can have a few yolks here and there.

In fact it’s advisable unless your doctor or nutritionist tells you otherwise to eat some egg yolk periodically. A whole egg contains vitamins B and E, both important for good health, as well as iron. Some cholesterol is necessary for humans to synthesize steroid and sex hormones, although we certainly don’t want to raise our cholesterol to unsafe levels. It can clog arteries and lead to significant heart disease.

In addition to the Protein Digestibility Corrected Amino Acid Score (PDCAAS) which is the current standard for rating protein (adapted by the FDA in 1993), some still use the Biological Value (BV) method. Eggs rate at the top under both methods. Another great benefit of the egg white is the fact that there is no waste as our bodies can use every bit of the protein derived from it. It’s quickly and completely absorbed.

Possible Negative Aspects of Egg Protein and Egg Protein Powder

Fat and Cholesterol

As mentioned, there is fat and cholesterol in egg yolks, although the fat isn’t one hundred percent harmful. Anyone consuming egg protein can avoid these downsides by using only egg whites either in food or powdered form, or a combination.

Allergies

Some people experience adverse reactions when they consume eggs. They show up as gastro-intestinal distress or skin problems. Severe allergies may have more extreme symptoms. Two things to note are the fact that more children experience allergies to eggs and often outgrow them. The other is that if you are allergic to eggs there are plenty of other ways to get good protein.

Bacteria

Many chickens are raised in unsanitary conditions and given food that’s been “enhanced” with additives. If possible eat eggs that came from free range chickens that were fed pure grains. No matter where they came from, always cook them or buy pasteurized egg whites. Most egg protein powders are safe, but again, read the label of any that you purchase.

Raw egg whites may contain salmonella, a particularly nasty bacterium that can lead to salmonellosis in humans. Although usually non-life threatening, the severe cramping, diarrhea and other distress that results can be debilitating for a time. The worst cases may leave the patient dehydrated and requiring hospitalization for rehydration. Even if an egg contains the salmonella bacteria, cooking it will destroy it leaving the egg just fine to eat.

As mentioned earlier egg protein powder is a great way to avoid the potential hazards of eating raw eggs or egg whites. Additionally there are pasteurized liquid egg products in the dairy case of your supermarket, as well as in the frozen food section.

Digestion

Egg protein is usually digested at 97% to 100%. Because it contains the eight essential amino acids the human body synthesizes it and replaces any lost protein. Egg protein and egg protein powder encourage healthy cell growth and tissue protection. This great protein rates even higher than beef, chicken, pork, and fish. It rates a 1 on the PDCAAS scale as do soy, whey and casein.

Who Uses Egg Protein?

A number of people most interested in egg protein and egg protein powders are:

• Body builders – Body builders often drink dozens of egg whites at a time in order to increase their egg protein. Fortunately, egg protein powders safely meet their needs. Egg protein or egg protein powder is appropriate for all times of day including; waking up in the morning, before working out, after working out, the small afternoon meal, dinner, before bed. Because it’s a complete protein and easily digested, this protein works all during the day and night. What about body builders and power lifters that want to eat these large quantities of eggs each day? It may sound excessive, but remember that they need all that protein to build muscle, and as we mentioned egg protein sets the standard. Strenuous work-outs tear down muscles and protein does a couple of things:
  • It helps build them back up and increase their mass
  • It provides the energy necessary to work so hard

  Egg is among the top three proteins preferred by body builders. The others are whey and soy

• Weight loss – As you’re probably aware, every year or so we’re exposed to another fad diet. For example, they may call for eating extra protein and few carbs. The truth is that healthy eating calls for a good balance and limited portions. A great way to ingest protein without a lot of extra fat is to eat egg whites or take egg white protein powder. Since the goal is to keep enough lean weight to be healthy and the right metabolism to function according to the caloric intake, egg whites are perfect in a weight loss diet
• Athletes – Because egg protein is so rich in amino acids, vitamins, and minerals, many athletes rely on it to build muscles and lean bodies. Most of them choose egg white protein rather than whole eggs because of the fat and cholesterol in the yolks
• Nutritionally conscious – It isn’t necessary to be a body builder, power lifter, or athlete to benefit from egg protein or egg protein powders. Eggs, especially the whites, are a perfect form of protein for anyone

Raw Versus Cooked

For some years now there has been a movement among some people to eat only raw foods. They believe that since our first ancestors were unable to cook food that our bodies were designed to digest only the nutrition that was available then and to eat it in its natural state. Even if you believe this, as we’ve already talked about it is important to cook eggs. Although the chances of finding salmonella contaminated eggs are fairly small, it isn’t worth the risk of becoming ill.

There are also recipes for uncooked dishes that call for eggs. It’s a good idea to substitute them with pasteurized egg products. Also there are ways to lightly cook them so that they’re safe to eat and will still work in the dish you’re preparing. Look in cookbooks, cooking magazines, or on the Internet for directions for how to do this.

Eggs are full of nutrients including high quality protein, vitamins, and minerals. No matter which part of it you eat, cooking will not destroy these healthy benefits. It also won’t reduce the fat and cholesterol in the yolk, so if you’re trying to avoid these components, you should stick with egg whites or egg white pasteurized products.

Don’t Go Overboard

Some people operate under the assumption that if some is good then a lot is even better. Others believe that less is more in some instances. When it comes to your protein intake we encourage you to work with a trainer, dietician, nutritional expert, or your doctorOeespecially if you have a particular goal like body building. Different lifestyles call for varying amounts of protein so unless you’re already an expert, seek some good advice before changing your diet or supplement use.

Most people in the know choose to take their protein from more than one source. The most highly rated are egg, soy, and whey because they are so high on the digestibility rating. They all contain the essential amino acids we need but they are absorbed at different rates. Usually a combination of protein powders combined with food give optimum energy and strength to keep our bodies running like efficient machines.