The Benefits of Egg Whites: Lower Blood Pressure?
Egg whites, like those sold by Eggland’s Best, are a popular alternative to whole eggs for those who want to limit their calories –for good reason. A large egg white has almost 4 grams of protein and only 17 calories. A pretty sweet caloric deal. Clean eating doesn’t get much better than that! Plus, starting the day with an egg white omelet could also help control your blood pressure.
What’s new in the world of eggs? Researchers at Clemson University recently discovered a peptide, a short sequence of amino acids, in an egg white that lowers blood pressure as effectively as some blood pressure medications. This peptide called RVPSL reduced blood pressure in rats as well as a popular class of blood pressure medications called ACE inhibitors. ACE inhibitors act at the level of the kidney to lower blood pressure. It seems this egg white peptide has a similar benefit. Plus, based on this study, it didn’t have the side effects blood pressure medications can have.
Egg Whites: What Better Way to Start the Day?
It may be too soon to replace your blood pressure medication with egg whites, but you can still enjoy the benefits of eating egg whites for breakfast. Research shows starting the day with eggs rather than a croissant or bagel is more filling and satisfying so you’re less likely to snack later on. That’s because eggs and egg whites are high in protein. If you’re watching your weight, they’re one of the cleanest sources of protein.
Starting the day with an egg white omelet gives you a chance to load it up with other healthy ingredients – mushrooms, spinach, broccoli, red peppers, onion, olives, and sun-dried tomatoes. For even more protein and heart-healthy fats add wild salmon to your next omelet and top it off with lycopene-rich salsa.
Pressed for time? You can whip up a scrambled egg white in the microwave in just a few minutes. You can also add egg whites to smoothies for more protein but always use an egg white that has been pasteurized to reduce the risk of food poisoning.
Here’s another fun way to use egg whites. Lightly saute garlic and onion along with your choice of vegetables. Spray a muffin pan with olive oil spray. Place the sautéed vegetables in the muffin slots until they’re about half full. Pour egg whites into each slot until it’s even with the top. Add some grated cheese if you’d like. Then bake for 15 to 20 minutes until they’re firm. Enjoy tasty egg white muffins without the carbs!
The Bottom Line?
There are lots of reasons to love egg whites, but whole eggs have benefits too. They’re a good source of choline, a nutrient in the B-complex family. Choline has anti-inflammatory properties that may help to slow brain aging. Plus, whole eggs are a good source of lutein, important for eye health. If you want the benefits that whole eggs offer without the added calories, use half whole eggs and half egg whites. However you do it, make eggs or egg whites a part of your diet.
References:
Medical News Today. “High Blood Pressure May Be Lowered by Egg White Protein”
Science Daily. “Protein-Rich Breakfasts Prevent Unhealthy Snacking in the Evening, Study Finds”
Nutraingredients.com. “Choline May Protect the Brain from Effects of Aging”
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Whole Eggs vs. Egg Whites: Is One More Effective for Muscle Protein Synthesis?
awesome stuff, I always have eggs or cereal for breakfast sometimes both depending on my fitness goals (whether I am bulking or cutting). I usually have the whole egg though because I find it too time consuming to split the egg white from the yolk and I like the yolk even though it has fat its also good for you if you have eggs in moderation and you include the calorie count in the macros for the day.
You can also buy egg whites in a carton in the egg section in a grocery store. This makes it much easier! 🙂
what is better eggs from a carton or fresh eggs ….are they almost the same……b
The carton doesn’t have anything to do with the freshness of an egg. Freshness depends on how fast the egg makes it to market after being laid.
[…] but yes to the whites. You can enjoy eggs every morning if you choose to eat only the whites. Egg whites are one of your cleanest, healthiest and lowest calorie proteins there are, so take advantage of […]