Drinking Egg Whites: Benefits and is it Safe?
Eggs are one of the most nutritious and affordable foods on the market today.
Many dietary trends are embracing eggs, including ketogenic, gluten-free, paleo and Whole30. Eggs are one of my favorite breakfast foods because they always keep me feeling full and satisfied - the perfect way to start the day.
Eggs include:
- 11% peeled
- 33% egg yolk
- 56% white
Protein is mainly composed of water and protein.
Because protein is a proven muscle-building protein source, some people, especially athletes and bodybuilders, drink it. Many people prefer to drink it raw.
People also use raw pasteurized eggs in different types of recipes, such as hollandaise and salad dressings.
But is it safe to drink raw egg whites? Read on to find out.
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Liquid and raw protein
Liquid egg whites are usually stored in cartons and are available in the refrigerated section of grocery stores. Before packaging, liquid egg whites are whipped and pasteurized to reduce bacterial exposure and make them safe enough to eat.
Whole eggs are also available. You can remove the egg whites from the whole egg by breaking it open and separating the clear liquid slime (white) from the golden yolk.
Grocery stores also sell pasteurized eggs in the shell, although these products may be harder to find.
If you plan to eat raw, you should always buy pasteurized eggs, not regular eggs. Never eat raw egg whites unless you are sure it has been pasteurized.
Summary
Liquid egg whites are available at grocery stores and come in boxes. Raw egg whites come from whole eggs, which may or may not be pasteurized. Check labels to make sure these products are pasteurized.
Drinking Egg Whites: Are There Benefits & Can You Drink Them
The role of protein is to provide nutrients to the chicken embryo and protect it from potentially harmful bacteria.
Salmonella is a bacteria associated with raw eggs. Eggs may be exposed to Salmonella during egg development or after spawning. The bacteria can penetrate and invade the whole egg, and this bacteria can survive the antibacterial effect of the egg white.
Eating raw or undercooked eggs that contain salmonella can make you sick. Symptoms usually appear 6 hours to 6 days after eating contaminated raw or undercooked eggs.
Children, the elderly and people with compromised immune systems are at the highest risk of contracting Salmonella. Serious infections can lead to hospitalization.
Salmonella symptoms may include:
- vomiting
- Fever
- diarrhea
- Stomach cramps
Raw eggs are considered unsafe because they may contain salmonella. However, you can reduce your risk of getting sick from raw egg whites by choosing pasteurized eggs.
Summary
Raw egg whites can be contaminated with a bacteria called salmonella. Salmonella can cause mild to severe symptoms that can lead to hospitalization. To reduce exposure, eat eggs that are fully cooked. If you eat raw protein, choose pasteurization.
Pasteurization and egg safety
According to the United States Department of Agriculture (USDA), pasteurization occurs when eggs are rapidly heat-treated and subjected to high temperatures for a period of time:
- Calories: 54
- Protein: 11 grams
- Bold: 0 g
- Cholesterol: 0 grams
- Potassium: 152 mg
- Sodium: 163 mg
Health benefits of protein
Protein can provide many health benefits, from bone health to cholesterol control.
Can maintain bone health
Liquid egg whites only provide 11 grams of protein in a 1/2 cup (120 ml) serving. A study concluded that adequate amounts of protein are required for optimal bone health and growth.
Bone loss, bone damage, and bone mineralization in older adults with bone disease at protein intakes above the Recommended Daily Allowance (RDA) of 0.36 grams per pound of body weight (0.8 grams per kilogram of body weight) Matter density is low.
Provide high-quality protein
Amino acids are the building blocks of protein and support life through a variety of bodily functions. Egg protein provides all the essential amino acids that the body needs but cannot produce on its own.
While plant-based protein sources are rich in nutrients, animal proteins such as egg whites provide protein that is more easily absorbed by the body.
This means your body can easily utilize the protein in the protein.
Provides a reliable source of protein for those with food allergies
Egg whites are an excellent alternative protein source for those allergic to cow’s milk, soy, or nut proteins - without causing a harmful allergic reaction.
Alternative protein sources can help you meet the RDA for better health
If you are allergic to eggs, avoid eating or drinking eggs.
Can reduce high cholesterol
If you’re looking for dietary fat in protein, you won’t find it. A 1/2 cup (120 ml) serving of protein is free of fat and cholesterol and supports heart health.
The effects of 4g, 6g and 8g egg white protein on total cholesterol were tested in a study of 88 untreated adults with high cholesterol. After 8 weeks, those who ate 8 grams of egg white protein had an 11 percent drop in total cholesterol levels.
Cholesterol buildup can lead to arterial build-up, which can lead to heart disease. So eating protein may help prevent plaque, according to a small study.
Keep in mind that more human research is needed.
Muscle Growth Support
Protein is the most common nutrient that most athletes seek to support healthy muscle mass. Food and exercise greatly promote muscle growth, strengthening, and breakdown.
Many studies have claimed that animal-based proteins are better at building muscle than plant-based proteins, although the results have been mixed.
In an earlier animal study, 42 diabetic mice were given 10-20 grams of riboflavin per kilogram of body weight. The control group was not treated.
The study found that in the riboflavin-treated group, fasting blood glucose levels were reduced, inflammation was reduced, and oxidative stress was significantly reduced. Oxidative stress is known to complicate diabetes management.
However, since this is an animal study, more human studies are needed.
Provides disease-fighting antioxidants
Ovalbumin, ovomucin and ovotransferrin are the main proteins found in eggs. They also act as antioxidants.
Natural processes in the body produce free radicals and reactive oxygen species (ROS). When free radicals and ROS reach unsafe levels, they both cause oxidative stress - which can lead to diseases such as diabetes, heart disease and cancer
The protein proteins ovalbumin, ovomucin and ovotransferrin can reduce these free radicals and reactive oxygen species and prevent disease. These proteins also provide many amino acids.
Summary
Protein provides a range of benefits, including supporting bone health, providing essential amino acids, improving heart health, supporting muscle growth, controlling healthy blood sugar, and preventing disease.
Final result
Protein is an excellent source of high-quality protein that is low in calories and fat. They contain essential amino acids, B vitamins, and various antioxidants, which are important in preventing diseases such as cancer and diabetes.
High-protein foods like egg whites help build muscle, which is why they’re popular with fitness gurus and athletes.
Eating protein provides many nutritional benefits. However, they can be harmful if not eaten safely. Always buy pasteurized egg products, whether whole eggs or liquid egg whites.
Keep in mind that eating raw eggs, including egg whites, increases the risk of salmonella causing foodborne illness.