In this video you'll discover whether or not the egg yolk is actually good for you or whether
you should just toss it. I don't know about you, but I'm old enough
to remember when pretty much anybody who is serious about weight loss series about fitness
and serious about their overall health, they were going in ditching the egg yolk. You know,
I remember growing up and seeing this happen again and again. You get the carton of egg
whites, you make your omelets with it. You make your different baked goods with it simply
because the egg yolks were bad for you. We've been told this by major health organizations
for so many years and so people weren't doing it. You know frivolously. They did it based
on the knowledge that they had. Now what we're going to do in this video is we're going to
break this down. We're going to talk about the nutrition and egg whites and we're going
to talk about the nutrition in egg yolks. We're going to really break down what you're
going to find in those in towards the end of this video is going to turn into a game
of fact or fiction. So stick around to the end. And before we
get started, I'm Dr. Zyrowski. Welcome to the channel. If you're new to the channel,
it's a pleasure to have you here. Be sure to subscribe, hit that bell notification and
join our notification community. That way it can help you Excel your health and your
life. So let's go ahead and dive in here. Let's talk about egg whites first. Okay. Because
I really need to know what the difference is. Egg whites, egg yolks, what are you going
to find in them? Because there's this idea, like I said, that many people actually still
believe that you need to just focus on eating the egg whites and stay away from that bad
part. And that is the egg yolk with all that cholesterol and that really bad stuff in it.
So let's go ahead and talk about egg whites first.
What is the nutrition like? So when we look at egg whites, it's going to be low in calories,
which is one of the reasons that a lot of people in the fitness community weight loss
community really loved it because it had hardly any calories in it. It also is going to be
about 90% water, okay? It's going to fill you up, but it also could be 90% water. Around
60% of the protein is actually found in the egg white. So these people who wanted to put
muscle on, who wanted to get strong, they were eating all the egg whites because it
had all the protein in it and they were sitting staying away from the egg yolk because it
had all the fat in it, which was going to make you fat. Of course. Now the other thing
here about the egg whites is it has very little nutrition in it.
Okay? So when we look at the nutrient quality, let's take a step over here. We're basically
seeing, first of all about 17 calories, and this is based on in large egg. Okay? I know
when I do videos like this, a lot of people will tell me, well, your nutrition facts are
off. It's just because it's based on different sizes. Okay? Eggs basis basically are gonna
range from a small egg to an extra large egg. We're going to base this on a large egg, so
when we look at calories of our own 17 there as far as sodium and potassium, we do have
some of that within the egg white, about 55 milligrams of sodium, 2% of your daily value
and potassium. It's about 1% of your daily value. So we're not getting a whole lot here.
Okay? This is nothing to get excited about. Now when we go down a little bit further,
about 3.6 grams of protein in there and then you're also going to find that it has absolutely
pretty much no vitamins. When we look at fat soluble vitamins, when we look at the different
micronutrients is pretty much empty. We're seeing a little bit of magnesium in here,
about 1% of your daily value. So that is not, of course something to get excited about either.
The good news is is that we're some protein in there and a lot of people who want the
protein, you know they're going to look at this egg white and say, well that's what I
need, but stick around to the end of the video because I'm going to talk about that in the
fact or fiction section. Let's go ahead and talk about the egg yolk. Okay? So it made
sense that we didn't actually just put the yolk by itself because what I'm going to convince
you to do throughout this video is actually eat the whole egg versus just one or the other.
So we did egg whites. Now we're going to talk about the whole egg, including the yolk. Now
when we break that down, you're going to find about 70 calories, okay? That's why a lot
of people really love the egg. It's overall preload calories. Now the other thing that
we're going to see here that most people are afraid of is that first of all, it has cholesterol
in it, 185 milligrams per egg. So that's something we're going to get to in just a moment. We're
going to break that down a little bit further and talk about what the science has to say
on that topic. We're also going to find that it has protein in it. 40% of the protein is
going to be found in the yolk. Now let's take a look at the different vitamins. Okay. When
we talk about the egg yolk or just the egg in general, it's referred to as nature's multivitamin.
And the reason for it is because it is high in fat soluble vitamins. It's high in the
different micronutrients across the board and it has a little bit of everything in it.
You know, anything from full laid down to phosphorus, IDI and zinc, selenium. It also
has tons of great fats in it. It's got things like Coleen in it, which is very important
for reducing inflammation. The body's important for reducing homocysteine levels, improving
heart health. It's got DHA, which is incredibly important for brain health is very important
for neurological health. It's important for your eye health. And when we look at, you
know, developing fetuses in the womb, when we look at mothers who are breastfeeding,
their children, children growing up, and even adults, it's so important to have these fats.
Basically, if you include these fats into your daily routine, the studies show that
you basically are going to be more intelligent and have a higher IQ, so we want to make sure
that we're not only including the white in here, but we're including the yolk so that
we can get the full spectrum of benefits here. When we look at the egg yolk in general, it
has tons of nutrients. If you throw the egg yolk out, you are getting rid of all this
stuff. You're basically getting a shot of protein and like I said in the fact or fiction
section, we'll talk about why that doesn't even work out very well for you if that's
your main goal, just to get a whole bunch of protein. So let's go ahead and move on.
Like I said though, when we look at the egg yolk, it's considered nature's multivitamin.
Lots of good nutrients within the entire egg. We don't want to throw the egg yolk out. We
want to eat the entire egg factor. Fiction egg yolks are high in cholesterol. Now many
people were led to believe that they're high in cholesterol and it's got 185 milligrams
of cholesterol in it. So yes, it has cholesterol. Now, whether you think that's high, maybe
depending on what scientific journals you're reading or what your perception of the situation
is, but when we look at the cholesterol content, there's a lot to know about it. It's not just,
well, you ate cholesterol, so it's going to raise your cholesterol and it's going to plug
your arteries and cause all kinds of havoc for you. It doesn't work like that. Let's
talk about what the science tells us. First of all, the cholesterol on egg is not going
to impact your overall cholesterol levels, and this is a reason why because deliver produces
less. Now, if you know about cholesterol, basically, it's absolutely essential for neurological
health. It's essential for brain health is essential for hormone health. It is essential
for your body, so much so that your body will go and actually produce it. So what happens
when you eat more cholesterol, your liver produces less.
The body's a very intelligent homeostatic mechanism that lakes likes to create balance
in order. And so when you eat cholesterol, like I said, the liver produces less. So it's
not just this thing where you know the liver is always going to produce at a set level
and then when you eat a whole bunch of cholesterol, it just raises it like crazy in the body.
It doesn't work like that. Now the other thing that, like I said, we're very concerned about
as you overall cholesterol profile eggs have been found to improve cholesterol profile,
raising the HDL and lowering the LDO. Okay, so many people understand that the HDL is
considered your good cholesterol and the LDL is considered your bad cholesterol. I actually
did a video basically diving more into that. If you're interested in heart health and cholesterol,
you're gonna want to check that out and I'll put it in a link in the description here.
But basically when we look at the cholesterol within the eggs, it's going to help improve
heart health is going to help improve your cholesterol scores. And do some really great
things for you. So make sure that when you consider the yolk, you realize that it's not
gonna raise your cholesterol and cause havoc within the body. It's actually gonna do good
things for you. Now let's talk about fact or fiction. Number two in that is egg yolks
are fattening. Okay? Like I mentioned before, anybody who is in the health community, the
weight loss community, they basically were afraid of eating the egg yolk because fat
makes you fat and that's what they really thought. Now the thing is is that of course
that's not true here, and if it was true, anybody who followed the ketogenic diet would
just die from obesity in a couple of days because they're eating enormous amounts of
fat. So fat doesn't make you fat because that's
not how it works in the body, and so we don't have to worry about the fat in the eggs making
us fat. Now the fats in the egg, like I mentioned briefly before, are very important for our
overall health. It's high in Coleen, it's high in DHA, which is important. It's high
in Omega threes. These are all fats that our body really needs in order to thrive, and
so eating the egg is going to be very important as part of that whole nature's multivitamin
where it has everything in it. Let's go ahead and talk about the next topic. Factor fiction
number three, all the protein is in the egg whites. Well, that's of course is not true
to nearly half the protein is in the yolk. Remember we talked about around 40% is going
to be in the yolk and around 60% is going to be in the egg white.
So if you're someone who's concerned about just eating a bunch of egg whites because
you want to get all that protein, then you're really have a misunderstanding of this topic
and you're being misled if somebody has told you that. Let's take this a little bit further
here because this is very important about how the protein is actually working in your
body. If you just eat egg whites versus if you eat the yolk. Now our next fact or fiction
fact or fiction here, egg whites are better for muscle building. Okay? We just mentioned
about 60% in the egg white and the egg yolk has less. But let's talk about this. The American
journal of clinical nutrition, they did a study on this. Basically they to look at this,
you know, theory that you're going to build more muscle if you eat more egg whites. And
here's what they found. They examined healthy young men. They basically
took egg whites and whole eggs. They took egg whites alone and then they took the whole
egg and they compared which one actually saw better results. And they actually used equal
amounts of protein. 16 grams of egg whites, 16 grams of the whole egg. And as far as protein
goes, and what they found is whole eggs resulted in significantly greater muscle protein synthesis.
So the people who actually ate the whole egg were able to utilize the protein much better.
And because one of the reasons is it has all the nutrients in it. Okay. So we look at how
the body function is not just about putting the protein in and it automatically is used.
You put the protein in and then the body has to basically figure out how to use it and
what they found is with the whole egg, the body was able to use that protein much better
and get much better results. So anybody who's trying to build muscle and
utilize eggs for that, the whole egg was the way to go. Now, if you want to learn more
about this whole egg controversy like in regards to the American heart association and in in
basically them just saying that they're bad for you and all these other major organizations
out there, go ahead and click on a link out here. I did a video on that topic. I don't
want to get into to it in this video, but check that out because a lot of people are
interested in it and they're confused on that particular topic. But when we look at eggs,
we want to make sure that we're eating the whole egg and not just the whites, not just
a yolk. We want to get the whole egg, because when we put that together, it's a super food
and it has tons of powerful micronutrients in it.
Tons of good fats that are gonna help improve your health. Now it also, if you want to learn
more about how many eggs a day that you should eat, I'll put a link in the description because
I did a video on that topic as well. Other than that, give this video a thumbs up, share
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