Don't Throw Away That Egg Yolk!

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Paul Salter, MS, RD August 28, 2017 • 5 min read July 16, 2016

People around the world prepare eggs in countless ways. Scrambled and fried are just the
start. But nothing cooked them more than the barrage of attacks laid out by the health
industry throughout the 1970s, '80s, and '90s. And the most villainized part of the egg, of
course, was the yolk.

But after years of abuse, the future is looking sunny-side up for that little yellow orb. Recent
research has shed further light on the health benefits of whole eggs and cast plenty of
doubt on the biggest arguments against the yolk. Let's crack open the discussion!

Science's 180 On Saturated Fat

For years, the media and health-governing bodies issued warnings to avoid saturated fat at
all costs because it was thought to be a major player in increasing one's risk for
cardiovascular disease. Eggs, which happen to contain saturated fat in the yolk, were a
primary target. "Only eat eggs twice per week" and "never have more than two eggs a day"
were common guidelines.

So what changed? For starters, we know more about saturated fat than we once did. There
are various types of saturated fats, in fact, not all of which impact cardiovascular disease
risk in the same way.[1,2] Some forms, such as stearic acid, haven't been shown to
negatively impact cholesterol levels, and are largely converted to monounsaturated fat in
the liver.1 It just so happens that stearic acid makes up a significant portion of an egg
yolk's total saturated fat content, and is present in even higher levels in free-range chicken
eggs.[3]

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Don't skip the yolks out of fear of what they might do to your health decades down the road.

In either case, one large egg contains less than 10 percent of the recommended daily
amount of saturated fat, and the last time I checked, that's not even close to the biggest
source around.[4] But let's look more closely at saturated fat in general. The reason
saturated fat got such a bad rap was because of its supposed effect on cholesterol.
Chronically elevated cholesterol, in combination with other cardiovascular disease risks,
such as a sedentary lifestyle, diabetes, poor dietary choices, and high blood pressure, has
been linked to various forms of heart disease.

Eggs contain plenty of dietary cholesterol—that much is clear. But is that enough to raise
cholesterol levels? Some studies indicate that it is, to a certain degree. However, this is no
longer thought to be a problem for healthy, active, nonobese, nondiabetic populations.
Some research even suggests that genetics is a bigger determinant in cholesterol levels
compared to dietary intake.[5]

In fact, cholesterol is important—in the right amounts—for the avid gym-goer looking to
improve his or her performance and physique. Why? Cholesterol is a precursor for
testosterone, which, as we all know, has a profound impact on supporting and facilitating
gains.

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In addition to being a protein powerhouse, eggs are jam-packed with a range of crucial
nutrients. However, by throwing out the yolk, you're losing out on numerous valuable
nutrients.

The real question, of course, is how all the saturated fats in foods like yolks potentially
contribute to disease, right? A 2015 systematic review published in the British Medical
Journal looked squarely at this association, including cardiovascular disease (CVD) and
type 2 diabetes.[2] Researchers concluded that "saturated fats are not associated with all-
cause mortality, CVD, coronary heart disease, ischemic stroke, or type 2 diabetes." Dozens
of other studies have backed this up.

The takeaway: Don't skip the yolks out of fear of what they might do to your health decades
down the road.

All About Eggs

As long as the fitness industry has been around, eggs have been considered a go-to protein
source. In the 1960s and 1970s, larger-than-life characters like Arnold Schwarzenegger and
Sylvester Stallone's Rocky Balboa went the extra mile and guzzled them raw.

Fear of foodborne illness eventually knocked out that practice, but in terms of protein
quality and amino-acid availability, eggs remain the gold standard to which other food-
based protein sources are compared.[6]

In addition to being a protein powerhouse, eggs are jam-packed with a range of crucial
nutrients. However, by throwing out the yolk, you're losing out on numerous valuable
nutrients. Let's take a look at the differences between the egg white and the yolk.

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Egg White
It's basically water, protein, and a couple of nutrients in small amounts.

Egg Yolk
It's got triple the calories of the white, almost as much protein, and a wide range of
nutrients including:

Choline: Choline is an essential vitamin-like nutrient that plays a number of important

roles within the body, including the production of the crucial neurotransmitter
acetylcholine. Choline is also a major player in lipid metabolism and helps to
increase neurotransmitter production.[7] It just so happens that eggs are one of the
best sources of choline.
Vitamin D: This fat-soluble vitamin offers far too many health-supporting and muscle-
building benefits to list here. Unfortunately, it's hard to find in food sources without
enrichment.[8] For this reason—and because we don't get enough time in the sun—
deficiencies are rampant, which can have serious health implications, particularly on
the immune system. Egg yolks won't solve the problem on their own, but they're an
important part of a multifaceted approach.
Additional fat-soluble vitamins: Egg yolks are also a solid source of vitamins A, E,
and K, all of which require adequate dietary fat for absorption. You've no doubt heard
that taking your daily multivitamin with a meal is a great way to optimize absorption.
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 Yolks are like a multivitamin all on their own—or a great way to make sure yours is
working.

If building muscle is your goal, including the yolks is a no-brainer. Whole eggs are rich in
leucine, have a rock-solid amino-acid profile, and are about as affordable a superfood as
you could ever hope to find. As for those extra calories, well, you'll need them if you want to
add muscle.

Yolks And Weight Loss

Whether whole eggs can help you lose weight is a question I've heard many times. The
answer isn't a simple "yes" or "no." To be clear, the deciding factor in your weight-loss
journey is whether or not you're eating a variety of nutritious foods while in a caloric deficit.

There is a case for whole eggs, though. Consuming more fat has been shown to help keep
dieters feeling full longer than a diet low in fat, while also optimizing their hormonal profile.
Going very low-fat, we now know, is a bad idea for multiple reasons, and can leave you
feeling awful.

Don't cut yolks out on account of their fat. As for their extra calories, well, if you're skeptical,
you can always opt for a half-half mixture of whites and whole eggs.

So don't cut yolks out on account of their fat. As for their extra calories, well, if you're
skeptical, you can always opt for a half-half mixture of whites and whole eggs.

But here's what will always be in favor of eggs: They're just easy. Making a fast, egg-based
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breakfast in the morning is simple, satisfying, and can be matched to just about any palate.

My advice? Don't be chicken about eggs, so long as they fit your macros. The biggest
choice now is how you want 'em made.

References
1. Kris-Etherton, P.M. & Innis, S. (2007). Dietary Fatty Acids—Position of the American
Dietetic Association and Dietitians of Canada. American Dietetic Association Position
Report. Journal of the American Dietetic Association, 107 (9), 1599-1611.
2. de Souze, R.J., Mente, A., Maroleanu, A., Cozma, A.I., Ha, V., Kishibe, T., Uleryk, E.,
Budylowski, P., Schunemann, H., Beyene, J. & Anand, S.S. (2015). Intake of saturated
and trans unsaturated fatty acids and risk of all cause mortality, cardiovascular
disease, and type 2 diabetes: systematic review and meta-analysis of observational
studies. The British Journal of Medicine, 351 . doi: 10.1136/bmj.h3978.
3. Samman, S., Kung, F. P., Carter, L. M., Foster, M. J., Ahmad, Z. I., Phuyal, J. L., &
Petocz, P. (2009). Fatty acid composition of certified organic, conventional and
omega-3 eggs. Food Chemistry, 116(4), 911-914.
4. Dietary Guidelines for Americans, 2010. U.S. Department of Health and Human
Services. http://www.cnpp.usda.gov/DGAs2010-PolicyDocument.htm. Accessed
Sept. 12, 2013.
5. McCaffery, J. M., Pogue-Geile, M. F., Muldoon, M., Debski, T. T., Wing, R. R., & Manuck,
S. B. (2001). The nature of the association between diet and serum lipids in the
community: A twin study. Health Psychology, 20(5), 341.
6. Egg Nutrition Council. (2014). Position Statement for Healthcare Professionals: Eggs
and Protein. http://enc.org.au/position-statements/eggs-and-protein/.
7. Zeisel, S.H. & Corbin, K.D. (2012). Choline. Present Knowledge in Nutrition. John
Wiley and Sons. 10th Edition, 405-418.
8. Hamilton, B. (2011). Vitamin D and Athletic Performance: The Potential Role of
Muscle. Asian Journal of Sports Medicine, 2(4), 211-219.

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