After all, cholesterol is converted to testosterone in the body.Ĭholesterol also helps maintain the integrity of muscle cell membranes, which helps them function properly and avoid breakdown. Those kinds of benefits may be due to the cholesterol content. One study from Texas A&M found that subjects consuming three whole eggs a day while following a weight-lifting program for 12 weeks gained twice as much muscle mass and twice as much strength as subjects eating either just one egg per day or no eggs. In fact, in a head-to-head egg comparison, consuming more whole eggs was shown to help with muscle gain and strength.
The fat and cholesterol from yolks, which was once thought of as harmful, appears to provide benefits for those who do strength training. But saturated and monounsaturated fat, also in egg yolks, are important for maintaining higher testosterone levels. The saturated fat in egg yolks is less than half of the total fat. We now know that fat is important in a diet. They found the cholesterol in egg yolks does not raise the LDL cholesterol particles that are particularly associated with the development of cardiovascular disease. In fact, one study from the University of Connecticut tested the cholesterol response of 25 males and 27 females to an egg diet (640 mg per day of additional cholesterol) and a non-egg diet (no additional cholesterol).
Blood cholesterol levels don't seem to be negatively affected by whole eggs. The yolk also contains all of the egg's fat and cholesterol, but don't let that scare you off. "That golden center contains the majority of the micronutrients in eggs, including vitamin A, vitamin D, vitamin K, B vitamins, selenium, iron, zinc, and phosphorus." That's because that golden center contains the majority of the micronutrients in eggs, including vitamin A, vitamin D, vitamin K, B vitamins, selenium, iron, zinc, and phosphorus. Get YolkedĪlthough bodybuilders used to focus on just the egg white for protein, and avoided the yolk because of the fat and cholesterol-it's now known that it's more beneficial to consume both the egg white and the yolk together. These amino acids are critical for maintaining the structure of many proteins such as collagen, which is critical for maintaining joint health and levels of certain hormones.
Ovomucin is another type of protein that makes up less than 5 percent of egg-white protein and provides the jellying property of egg white, as well as antimicrobial properties.Įgg-white protein is rich in BCAAs and arginine, as well as the sulfur-containing amino acids cysteine and methionine. Ovotransferrin is an iron-binding protein in egg whites that provides antimicrobial properties and makes up over 10 percent of the protein content. Of these, ovalbumin constitutes the majority, making up about 55 percent of the protein in egg white. The average large egg white contains only 17 calories, 4 g of protein, and no carbs, fat, or cholesterol.Įgg whites contain as many as 40 different proteins. The average large, whole egg contains about 72 calories, 6 g of protein, 5 g of fat, about 200 mg of cholesterol, and nearly no carbs. Egg whites are often referred to as the perfect protein, due to their amino-acid makeup and the body's ability to utilize them properly.