What would you say if I tried to teach you a new push-up technique that was performed just like the normal version, but instead of working your shoulders and triceps and biceps and chest, only worked your chest, but at the same level as the normal version? You would probably think it was a stupid idea and hopefully you would slap me across the gym, right? Why on earth would a person want to do something that wasn’t more convenient, or resulted in better gains, but had the same requirements as a superior product?
I hate egg whites. There, I said it. I don’t mean that I dislike them because they taste funny, or the texture grosses me out more than the thought of having a hairy tarantula crawl across my face. I hate egg whites because of what they stand for. One litmus test I use to gage whether a fitness/nutrition professional or competitor knows a lick about what they are doing is to see what they eat for breakfast. An egg white omelet is a dead give-away in 98% of cases that they are full of crap. It usually means that this person is stuck with outdated information and thinks they are eating healthier by not eating the yolk. It often means that they are either too lazy, or simply not intelligent enough to keep up with the latest information in the industry to then integrate into what they practice and what they consequently pass on to their clients.
Yes, the white of the egg contains arguably the most complete form of protein found on the planet. Does it contain anything else? No. The justification that people will give you for separating the white from the yolk is to cut out the fat and cholesterol. These are probably the same people that think that Lean Cuisine meals are good for you; the same Lean Cuisine meals that have to be able to be thawed and refrozen a minimum of 7 times (just like any frozen meal you will find in your grocery store) and contain an ingredients list longer than this rant. These are the people who think that doing bicep curls while standing on a Bosu ball is a good idea. These are the people that give the rest of us a bad name.
Yes, the white has the protein. The yolk has everything else, including the big, scary cholesterol and (gasp!) the fat. Well, not even touching on the lengthy discussion of dietary cholesterol and its negligible impact on serum (blood) cholesterol (which is a topic for a whole other book), let’s take a look at what else you are throwing away with that yolk:
- Lutein and zeaxanthin, which are always found together in nature, some of the best carotenoids for eye health. Bioavailability is best when consumed with fats (which are found in the yolk) making eggs one of the best possible sources you can find.
- Choline, essential for the health of cell membranes, brain function and your cardiovascular system. Choline contains a metabolite called betaine which helps decrease homocysteine, a risk factor for heart disease, and is also a building block for acetylcholine, an important neurotransmitter for memory and protection against dementia and Alzheimer’s.
- More than 15 vitamins and minerals, including some of the best cancer-fighting compounds known to man in selenium.
- Phosphatidylcholine, which limits fat and cholesterol accumulation in the liver and helps protect the liver from toxins. This is kicker…people are throwing out the part of the egg that contains the nutrients that protect their body from one of the things they are most worried about, cholesterol.
For those cholesterol-phobes out there, cholesterol is misunderstood. High cholesterol hasn’t ever been shown to cause any degenerative disease, it is simply a risk factor, or maybe a coinciding symptom if you will. Cholesterol is the building block for many important hormones in the body, including our precious testosterone. Cholesterol has even been shown in some recent studies to increase lean body mass. Our bodies can’t function without it.
Saturated fat has a similar bad rap to cholesterol and it is all based on some bad science and misinterpreting study findings. Yes, saturated fat raises LDL cholesterol levels. It also, however, raises HDL cholesterol levels. There are a bunch of studies that have shown that increased saturated fat intake (especially when paired with exercise) results in increased testosterone levels. As if testosterone wasn’t hard enough to make without throwing the lovely assistant in the garbage? Way to shoot yourself in the foot!
Needless to say, removing the yolk from the egg is a stupid idea. Please do yourself a favor and stop doing the egg white thing, cause “white” men can’t jump.
Rockin my iPod this week: Linkin Park – New Divide