Egg whites are one of the most nutritious and protein-packed foods you can eat on the Paleo diet. But can you eat just the egg whites, or do you need to eat the whole egg for optimal health benefits? Here’s a detailed look at the pros and cons of eating just egg whites on a Paleo diet.
What are Egg Whites?
Egg whites refer to the clear liquid inside an egg that surrounds the yolk. About two-thirds of an egg’s protein is found in the egg white, along with vitamin B2 and lower amounts of fat and cholesterol than the yolk.
Nutritionally, one large egg white contains:
- 17 calories
- 4 grams protein
- 0 grams fat
- 0 grams carbs
Egg whites are made up of about 90% water and 10% protein. The protein found in egg whites contains all nine essential amino acids needed for good health.
Are Egg Whites Paleo?
Yes, egg whites are considered a Paleo and primal-friendly food. The Paleo diet encourages the consumption of lean, protein-rich foods that can be hunted or gathered. As eggs can be easily gathered from wild birds, they align well with the Paleo ideology.
Egg whites provide an excellent source of protein without the higher fat and cholesterol content of egg yolks. This makes them a smart choice for those following a stricter version of the Paleo diet that minimizes saturated fat from animal products.
Being low in carbs and void of fiber, sugar, and starch, egg whites are a nutritious option for low-carb diets like the Paleo diet. They can help boost protein intake without significantly impacting carbohydrate totals.
Benefits of Egg Whites on Paleo
Here are some of the top benefits of including egg whites as part of a Paleo diet:
High in Protein
One of the main benefits of egg whites is their high protein content. Just one large egg white provides about 4 grams of protein for just 17 calories.
Protein is important on a Paleo diet to support muscle growth and repair, keep you feeling full between meals, curb cravings, and stabilize blood sugar levels.
Low in Fat and Calories
With minimal amounts of fat and very few calories, egg whites are a smart choice for those monitoring their fat and calorie intake on Paleo. Each large egg white contains only 17 calories and 0 grams of fat.
This can help limit saturated fat intake compared to whole eggs, making egg whites ideal for heart health.
Cholesterol-Free
Unlike whole eggs, egg whites do not contain cholesterol. The majority of the cholesterol found in eggs is concentrated in the yolk.
Going with just the egg whites eliminates this cholesterol, which may be beneficial for those with high cholesterol or heart health concerns.
Rich in Vitamins and Minerals
Although not as high in micronutrients as the yolk, egg whites still contain some important vitamins and minerals.
Each egg white is packed with riboflavin, niacin, copper, zinc, and magnesium. Egg whites also contain trace amounts of calcium, potassium, sodium, manganese, selenium, and iron.
Low Carb and Keto-Friendly
With zero carbs or fiber in each serving, egg whites make the perfect addition to a low-carb Paleo meal plan. They can boost protein intake without increasing carb totals for the day.
Pairing egg whites with low-carb veggies, fruits, nuts, and seeds can help maximize the nutritional value of your meals on Paleo.
Easy to Digest
For many people, egg whites tend to be easier to digest than whole eggs. This is because the egg yolk contains more fat, which takes longer to break down in the body.
The high water content coupled with the easily digested protein in egg whites supports healthy digestion.
Potential Downsides
Although egg whites can be included as part of a healthy Paleo diet, there are some potential downsides to consider as well:
Lacking Nutrients Found in Yolks
While egg whites are nutritious, egg yolks contain several important vitamins and minerals that you miss out on by only eating the whites. This includes vitamin A, vitamin D, vitamin E, vitamin K, folate, choline, and more.
If you regularly eat just the egg whites, you may need to bump up intake of other vitamin- and mineral-rich foods like fruits, vegetables, nuts, seeds, and quality meat and fish.
Not as Filling
Some people find that egg whites are not as satisfying or filling as whole eggs. This could be due to the lack of fat, which helps slow digestion and promote feelings of fullness.
Pairing egg whites with healthy fats like avocado, nuts, seeds, coconut, or olive oil can help increase satiety.
Limited Antioxidants
Egg yolks contain antioxidants like lutein and zeaxanthin, which help protect eye and brain health. These antioxidants are not found in the egg whites.
Make sure to include plenty of fruits, vegetables, herbs, spices, nuts, and seeds in your diet to increase intake of antioxidants if you mostly eat egg whites.
Potential for Allergies
Although egg whites are less allergenic than egg yolks for most people, egg whites can still trigger an allergic reaction in some individuals. This is because the proteins that tend to cause issues are also present in the whites.
If you have an egg allergy, you’ll likely need to avoid both egg yolks and whites.
How to Eat Egg Whites on Paleo
Here are some simple tips for enjoying egg whites as part of a Paleo diet:
Try Scrambled, Poached, or Hard Boiled
For a quick protein boost, whip up some scrambled, poached, or hard boiled egg whites. These simple preparations work well combined with veggies for a nutrient-packed meal.
Make an Omelet or Frittata
Omelets and frittatas allow you to sneak in extra veggies alongside your egg whites. Use a mix of Paleo-friendly vegetables like mushrooms, onions, peppers, spinach, tomatoes, etc.
Add to Salads
Chopped hard boiled egg whites pair perfectly with leafy green salads. The egg whites help balance the texture while adding extra protein.
Use in Baking and Cooking
In baked goods, lighten up your favorite Paleo recipes by swapping whole eggs for egg whites. You can typically use two egg whites per one whole egg.
Egg whites can also help bind dishes like meatballs, burgers, and meatloaf.
Make Protein Shakes or Smoothies
For an extra protein punch, add liquid egg whites to your favorite Paleo smoothies and shakes. This works especially well in fruit- and veggie-based smoothies.
Purchase Pasteurized Egg Whites
Look for pasteurized liquid egg whites to use for drinks, cooking, and baking. This eliminates any risk of foodborne illness from raw eggs.
Whole Egg vs Egg Whites: Which Is Healthier?
So should you eat the whole egg or just the egg white on Paleo? Here’s a quick comparison:
Whole Eggs
- Higher in fat and calories
- Contain cholesterol
- More nutritious and micronutrients
- More filling and satisfying
- Provide antioxidants like lutein and zeaxanthin
Egg Whites
- Very low in fat and calories
- Cholesterol-free
- Excellent source of protein
- Low carb
- Easy to digest
For most people following a Paleo diet without cholesterol concerns or fat restrictions, consuming whole eggs is likely the healthier option.
However, those limiting calories, fat intake, or cholesterol may fare better sticking to just the whites. Combining the two and having a few whole eggs mixed in with some egg whites may help maximize potential benefits.
Conclusion
Egg whites can be enjoyed in moderation on a Paleo diet. They provide an excellent source of lean protein without much fat or carbs.
While whole eggs are more nutritious overall, egg whites can be included for those monitoring cholesterol, fat intake, or calories.
Enjoy egg whites combined with veggies, fruits, healthy fats, nuts, seeds, and quality protein sources as part of a healthy, balanced Paleo diet.