Think of the most common meals associated with being a health freak and I guarantee egg whites are most people’s top choice. The reason being is many associate the yolk with nothing but unhealthy cholesterol and fat while the white is full of muscle building protein and nutrients. While it is true that the white is full of protein and yolks are full of cholesterol, it is not true that consuming cholesterol actually raises cholesterol in the body. It is also true that there is mounting evidence showing that not all saturated fats are created equal. Saturated fats found in natural foods such as eggs and coconuts seem to act similar to the way healthy unsaturated fats do once digested. In fact, the yolk is jam-packed with essential nutrients including phosphorous, iron, zinc, vitamins A, B6 and B12, folic acid, pantothenic acid, choline, thiamin, and especially fat-soluble vitamins and essential fatty acids (Omega 3 and 6). Getting the appropriate amount of nutrients and EFA’s are crucial to your health, for losing fat and, if you’re a male, play a key role in the production of testosterone.
The only purpose in removing the yolk is if you’re eating a large amount of eggs (four or more) and counting calories. In this case, I might suggest two to three yolks for every four eggs. If you’re truly serious about your health and physique stop wasting time extracting egg yolks.
Most importantly, whole eggs taste a LOT better than egg whites. Eating healthy should not be associated with tastless food. Food should be enjoyable and provide good nutrient value. So stop missing out and take this to heart next time you sit down for a healthy breakfast.