Why Eating Egg Whites Might Be Counterproductive To Your Health

Why Eating Egg Whites Might Be Counterproductive To Your Health And What To Eat Instead

Are you eating egg whites in an effort to lose/maintain your weight and eat the healthiest proteins possible? If so, you’re going to want to read this article closely because I have a little bit of bad news for you, today.


See, in the world of health and fitness, the biggest thing that people want to “dial in” is their nutrition. It’s foundational understanding that, without a healthy diet, you can forget ever reaching your fitness goals.

Why Eating Egg Whites Might Be Counterproductive To Your Health And What To Eat Instead - 1Egg whites are considered worldwide to be a staple in the diets of fitness enthusiasts for a few reasons. First of all, egg whites are low-calorie. If you want nutrition without compromise, you can get it in an egg white. Second of all, egg whites are both cholesterol and fat-free. Anyone with high cholesterol or trying to lose or maintain their weight will be drawn to

The third reason egg whites are used as a staple “fitness food” is because they are so high in protein. Anyone who is trying to improve their physical endurance and build at least a little muscle needs protein. You can get approximately 3.6g of protein from the white of one, average-sized egg. This is great for only 17 calories per egg!

All of this sounds great, but it’s not the entire story. Below, I want to tell you why you might want to stop eating just egg whites and go for the whole egg, instead.

Two BIG Reasons Why Eating Egg Whites Might Be A Bad Idea For YouEgg Allergy

Reason #1 – Allergies: One of the biggest problems with egg whites is that they often trigger allergic responses in people.

Though there are 47, different proteins found in eggs, the protein that people with allergies tend to react to most is called albumin.

Albumin is found in highest concentration in the white of the egg, and it can cause all sorts of nasty responses for people who are allergic to it like vomiting, hives, stomach cramps, and breathing problems. Even if you’re not allergic to albumin, you might have a food sensitivity that you might not be aware of.

Food sensitivities can cause mild to severe skin problems that mask themselves as acne or mild rashes. They can also cause uncomfortable gas and bloating. If you’ve got an allergy or food sensitivity, you’ll want to cut out eggs, altogether so that you don’t create worse health problems as time passes.

Reason #2 – Gut Inflammation: If you’re dealing with gut inflammation of any type, the last thing that you want to eat is a food that makes the problem worse. Now, some level of inflammation is normal when you’re eating.

In fact, a mild inflammatory response is required for the process of digesting food; I’m not talking about that.  What I’m talking about is an inflammatory response that is evidenced by conditions like leaky gut syndrome or Crohn’s disease.

One thing that people don’t realize is that humans didn’t evolve eating eggs every, single day. If hunter/gatherers came across an egg while out and about, they’d probably eat it if they were hungry, but eggs were not a staple of the ancient diet.

Think about this for a second: bird eggs are meant to house a growing, bird embryo. They weren’t originally meant to be food for humans. The egg white is protein-dense, and its makeup protects the embryo from pathogens. Our bodies can’t even use all the proteins found in egg whites. Our digestive enzymes break them down into amino acids that our bodies can use.

Anyway…all this “super sciency” information aside, the point I am trying to make is that if eggs aren’t normal for us to eat from an evolutionary standpoint, egg whites are even less so. They are a source of arachidonic acid – an Omega-6 fatty acid that is a huge part of our body’s normal inflammatory response.

Our bodies make arachidonic acid. You don’t really need to consume high levels of it from outside sources – especially if you have any issues with gut inflammation.

So…If Not Egg Whites, Then What Should You Eat?

Eat. The. Whole. Egg.

Fried Egg

Now, I know you’re probably thinking, WHAT?!? But you read it right. Eat the entire egg. See, it’s my well-educated opinion that eggs and egg yolks have gotten a really bad rap in recent years.

Because of this, a lot of people don’t know that, if you’re going to eat them at all, you might as well eat the entire egg.

And here’s why: Eggs are nutritional powerhouses. They aren’t a superfood for nothing. When you separate the white from the yolk, you miss out on the benefit of eating the whole food.

Food wasn’t meant to be broken apart the way that we break apart eggs. No one eats apple peels and avoids the apple. People generally tend to bite into apples, skin and all. Even if they cut the apple into pieces, most people still eat the peelings.

See what I mean?

If you eat the entire egg, you’re going to get the following levels of vitamins and minerals:

  • 15% of your daily requirement of Vitamin A.
  • 15% of your daily requirement of Vitamin D.
  • 6% of your daily requirement of Vitamin E.
  • 6% of your daily requirement of Vitamin B1.
  • 43% of your daily requirement of Vitamin B3.
  • 9% of your daily requirement of Vitamin B6.
  • 18% of your daily requirement of Vitamin B9.
  • 18% of your daily requirement of Vitamin B12.
  • 6% of your daily requirement of Calcium…

…and the list goes on and on. Whole eggs have good fats, antioxidants, and protein. If you’re not allergic or sensitive to them, this is a food you absolutely want to put into your diet, occasionally.

One thing to note, though: Try to avoid buying conventional eggs if you can. Instead, try to buy pasture-raised, free-range eggs because they are higher in nutritional content.


The Garage Warrior



  1. http://paleoleap.com/an-egg-yolk-a-day-keeps-the-doctor-away/. “An Egg Yolk A Day Keeps the Doctor Away.” Paleo Leap Writers.
  2. http://nutritionfacts.org/video/chicken-eggs-and-inflammation/. “Chicken, Eggs, and Inflammation.” Greger, Michael, MD. October 3, 2011.
  3. http://www.jillianmichaels.com/fit/lose-weight/myth-eggs. “MYTH: Egg Yolks Are Bad For You.” Michaels, Jillian. September, 2015.