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Egg is one of the nutritious and wholesome foods with plenty of nutrients. If you wonder, can you drink egg whites, keep reading to find the answers!
An egg or two is a staple breakfast idea for many people. Chicken eggs are among the most nutritious and affordable foods on the market. A lot of diet regimes include egg as the primary source of protein in their meal (1).
Eggs are made up of 56% egg white, 33% yolk and 11% shell.
Egg white is the clear, thick liquid that surrounds the yolk of an egg, and they are made up of 10% protein and the rest 90% water. You can get ample protein from egg whites without adding calories.
Protein helps in building muscle mass. For good reasons, egg whites have been considered a trusted health for years.
However, there are a few risks of drinking egg white that include the following-
Risk of Drinking Egg White
Raw egg whites contain a high level of bacteria that can cause food poisoning. Salmonella is a bacterium associated with the raw eggs (2).
During the development phase of the egg or after the egg is laid, it is exposed to Salmonella. The bacteria can penetrate and invade the whole egg. Raw or undercooked eggs that carry Salmonella can make you sick.
Contamination from the bacteria can cause nausea, vomiting, diarrhea, and abdominal cramps, which are the symptoms of food poisoning.
Is It Safe To Drink Egg Whites?
Even though egg white may contain bacteria, it is safe to drink.
Egg whites are considered safe to drink, only if adequately handled to treat the salmonella bacteria first. The only egg whites that are safe to drink raw are those that have been pasteurized. Egg whites sold in cartons in the supermarkets are already pasteurized and are safe to consume directly.
Pasteurization is when eggs are exposed to rapid heat treatments and sustain high temperatures in a specific time to kill the potentially harmful bacteria (3). However, the eggs should still be stored in the refrigerator at 4 degrees Celsius or lower to reduce the risk further.
Raw Egg White Vs Liquid Egg Whites: Which Is Good?
Often people confuse if raw egg white is better or liquid egg white. Here’s all you need to know to understand –
- Liquid egg whites are pasteurized and safe to drink, whereas raw egg whites from whole eggs are not, thus, must be cooked.
- Raw egg white comes from a whole egg and contains the yolk and the albumen (the white part of the egg). Liquid egg white is made from just the albumen.
- Raw egg white is used in recipes that need whipped egg or meringue. Although it can be challenging to whip them into a stable foam, they should be mixed with other ingredients slowly. Liquid egg whites are perfect for recipes that call for beaten or scrambled eggs.
- Raw egg whites have high protein content, less cholesterol, and more nutrients than liquid ones.
Benefits of Drinking Egg Whites
- Egg whites give protein, minerals, vitamins, and nutrients to our body needs. According to a study, consuming eggs can support muscle mass growth in just 12 weeks (4).
- Drinking egg whites can fulfill the requirements of all critical 9 amino acids in our body that it cannot produce on its own.
- Egg whites are low in cholesterol, and drinking egg whites will help in reducing elevated cholesterol levels.
- Egg whites promote weight loss as they help to satisfy hunger and keep you feeling full for a longer time. It is good to reduce your calorie intake.
- Egg whites are lighter and easier to digest than the whole egg which contains yolk that is hard to break down.
- Egg white contains a high calcium level that helps build strong teeth and bones.
- Egg whites are rich in Vitamin B12, a water-soluble vitamin that is important A in the formation of red blood cells and the replication of DNA. Vitamin B12 is also needed for proper functioning of nerves and production of energy.
- Egg white is rich in vitamin B2, also known as Riboflavin, which helps lower fasting blood sugar levels, reduces inflammation, and reduces oxidative stress. Oxidative stress is known for complicating diabetes management.
- Drinking egg whites is lower in physical volume than cooked egg whites, which can benefit people trying to build muscle mass but struggling to eat enough calories.
Nutrition in Egg White
100 ml of pasteurized liquid egg white contains (5)-
- Calories-54
- Protein- 11 g
- Fat- 0 g
- Cholesterol- 0 g
- Potassium- 152 g
- Sodium- 163 g
You must be thinking that drinking egg white might be disgusting in taste. But no, it doesn’t have much of a taste; it is neither pleasant nor unpleasant. But there are several other ways you can enjoy drinking egg whites.
How to Drink Egg Whites?
Mixing the liquid egg white to your banana or chocolate smoothie is an excellent way to include flavor.
Conclusion
Egg white is considered to be a great source of protein, yet low in calories and fat. Eating egg white is very popular among bodybuilders and athletes as it is rich in protein and helps to gain muscles. It is more convenient to drink the store-bought egg white from a carton, rather than cooking them.
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