egg whites

Egg White is the purest natural form of protein known to a man. A cup filled with approximately 4 egg whites will give you 26 gram of pure protein, only 2 grams of carbohydrate and no fat and no cholesterol. Unlike artificial protein powders and other high protein sourced food that need to be broken down before they will be absorbed by our bodies, they are nearly 100% bio-available which means that none of its amino acids are waisted.

Should I Eat Raw Eggs ?

I am sure you heard people swearing by the raw eggs giving them excellent results. The truth is that the human body can not completely and safely digest a raw egg. Rocky egg routine can be a little bit of waste of time to say nothing that you would risk Salmonella. People choose to eat raw eggs because heating can diminish some of the nutrients, although it is true, cooking also makes certain nutrients more bio-available. Scientific studies show that If you eat whole raw eggs you will only absorb about 50% of its available protein. Egg whites contain biotin-binding protein called avidin, which loves biotin (a vitamin of the B complex) also found in egg white and yolk. These two will bond together and prevent most of the nutrients to be absorbed if eaten in the form of  a raw egg. However, by cooking an egg,  you will destroy the binding power of avidin and  allow 98% of the protein to be absorbed. Biotin and other nutrients in the egg will also become more available. But cooking them for too long and at too high temperature is not good either, the protein will form more bonds, squeeze some water out of the protein network and increase their digestion time. If your egg white looks a bit rubbery you cooked it for too long.

Pasteurized Liquid Raw Eggs

Pasteurization is simply a process of heating a food up to a certain temperature for a period of time to kill specific bacteria. Heating eggs at 134 degrees for 3 1/2 minutes kills salmonella bacteria. This process arguably neutralizes the avidin to allow the protein to be absorbed too. Arguably because studies have shown that complete inactivation of avidin’s biotin binding capacity, required boiling for over 4 minutes and pasteurizing process takes less than four minutes.



Personally I cook my eggs as I am worried about the possibility of Salmonella, although the risk is not that high and not really an issue if using pasteurized eggs. Protein availability is also higher in cooked eggs than in raw eggs. We can’t be completely ignorant towards the science, but on the other hand we should not be paranoid by it either. Occasionally I enjoy a home made cocktail protein made with pasteurised liquid egg whites too. Weigh the pros and cons and decide yourself, just enjoy your eggs the way you like them. Boil them, fry them, or eat them raw if you have to, but do it at your own risk.

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