To Egg Yolk or Not To Egg Yolk? ...That is the Question.

For years now there has been copious conflicting information about whether or not egg yolks are a healthy and safe source of nutrition. This has lead to massive confusion about the mighty egg and it's golden component, and has begged the question, “egg yolks or no egg yolks?”

At only 70 calories, and packed with 6g of high quality protein, 250mg of choline, 9 essential amino acids, numerous vitamins and minerals, zero carbs, and zero sugars, I would say that this is a great nutrient dense food source. But what about that cholesterol? Here's the breakdown.

Protein

One large egg contains about 6g of protein; 3.6g are found in the egg white, while an additional 2.7g is found in the yolk. That's about 60% in the egg white and 40% in the yolk.

Choline

Egg yolks are rich in choline, a substance that promotes normal cell activity, liver function and the transportation of nutrients throughout the body. Think choline as a commuter train for vitamins and minerals.

Essential Amino Acids, Vitamins, and Minerals

Egg yolks contain a large number of vitamins and minerals including vitamins A, D, E, B12, and K, riboflavin, folate, and iron.

The “Cholesterol” Story

There is about 185mg of cholesterol in one large egg. However, what most people do not know is that the fat found in the yolk is heart healthy unsaturated fat, including omega-3 fats. There is about 1.6g of saturated fat per large egg.

In 1973 the American Heart Association recommended that people cut down on their egg consumption as a means of protecting against heart disease, which is associated with high cholesterol levels. Back then, it was believed that the high cholesterol levels found in the egg yolk contributed to cardiovascular disease. However, that recommendation has now changed. A study done by the Harvard School of Public Health followed 117,000 American adults over a period of 14 years, and found no increased risk of coronary heart disease or stroke amongst both men and women who ate as many as 7 eggs per week, as compared to those who ate less than one per week. The study was published in 1999 in the Journal of The American Association.

However, please take note that the same result does not apply to those with Type II Diabetes. For those with Type II Diabetes, eating seven eggs a week significantly increases their risk of heart disease.

Conclusion

The egg yolk is a powerhouse of nutrients, so tossing it may not be the best choice, unless you have Type II Diabetes, then you probably should. Recently, backed by more than 40 years of research demonstrating that healthy adults can enjoy whole eggs (white and yolk) without significantly impacting their risk of heart disease, the American Heart Association updated their recommendation, making it clear that eggs (including the yolk) can certainly be part of one's daily healthy eating plan. This is particularly true if it's swapped out for higher cholesterol foods such as meat, poultry and dairy. And, at under $1 per egg, it is also considered an extremely budget-friendly choice.

So, get cracking!

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