When eating soft-boiled eggs, many people only take the yolk and discard the egg white, believing that the egg white is not nutritious. In fact, the egg white contains a protein content comparable to the yolk and is very “healthy” as it contains no fat at all.
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Soft-boiled eggs (Image: static) |
A single egg contains about 7 grams of protein, 50% of which is found in the egg white, 44% in the yolk, and the remaining portion is in the shell and the membrane beneath the shell. Meanwhile, lipids (fats) and cholesterol are both found in the yolk.
The protein in the egg white is mostly of the simple type, existing in a soluble state and consisting of 8 different types, primarily albumin, ovomucoid, globulin, and avidin. The protein in the egg white also contains a comprehensive amino acid profile similar to that of the yolk. Therefore, egg whites are just as nutritious as yolks.
However, many people tend to discard the egg white when eating eggs, as they believe it can cause bloating and indigestion. This belief originates from the habit of eating raw eggs. Raw egg whites have a fishy taste, are hard to digest, and have poor assimilation due to the presence of antitrypsin enzymes that hinder digestive fluids. Additionally, the avidin in eggs binds with biotin (vitamin H), making it difficult for the body to absorb biotin, leading to potential deficiencies.
But simply heating the egg to 80 degrees Celsius destroys the antitrypsin enzyme and releases biotin from the avidin-biotin complex; thus, the egg white becomes safe and delicious. Therefore, when consuming chicken eggs (or other poultry eggs), it is advisable to eat both the egg white and yolk, provided the eggs are cooked, preferably boiled, fried, or steamed.
Since there is cholesterol in the yolk, is it dangerous to eat whole eggs? Experts believe that if you do not have lipid metabolism disorders and your total blood cholesterol is not high (below 6.2 mmol/l), you can consume chicken eggs normally without significant concerns. According to the guidelines from the American Heart Association, individuals can eat up to 4 chicken eggs per week as part of a cholesterol-conscious diet. Egg whites, on the other hand, can be consumed freely as they contain no fat and no cholesterol.
Dr. Vu Huong Van
