When it comes to choosing a healthy diet, there is a lot of confusion regarding which food items should be a preferred choice. How to decide that? Well, determining what is better could be difficult.
In today’s article, we will be looking at two such food items that are known to be a rich source of protein. Egg whites and Whey Protein are both considered to be great sources of protein and nutrition. However, certain distinctions might make you favour one over the other.
So, here we will be collating and weighing down certain factors that will ultimately lead us to a conclusive result.
Why Is It Important To Include Protein In Your Diet?
Protein is an integral macronutrient. It is considered to be the basic building block of life. Therefore, protein-rich foods are essential and protein should be consumed daily.
Protein helps in driving a lot of processes in our body. It aids in growth and development. But, apart from that, it also helps with muscle mass and improves strength.
The proteins are made up of amino acids. It is essential to find a food source or supplement that provides all the necessary amino acids that the body requires. Amino acids are crucial because they drive important biochemical reactions in our body and help in the repair of tissues.
These days, protein-rich diets are even more in trend. It is because a lot of people have become health-conscious. The presence of protein is pivotal as it not only helps with weight loss but also weight gain and muscle growth.
Egg White – Authentic Source Of Protein
Eggs are widely known to be the most authentic and consumed source of protein. A single egg provides you with a whole lot of nutrition, especially protein. It is therefore considered to be a super-food.
However, I am sure many of you might have heard athletes and dieticians say that it is a better option to consume just the egg white and not the whole egg. Egg white is the clear liquid that surrounds the yolk.
Have you ever wondered why? It is so because of the protein content and calorific value of egg whites. Let us have a deeper look into the main aspects of egg white.
Nutritional Value And Health Benefits
One egg is said to provide around seventy calories and some 6 to 7 grams of protein. However, the white of one egg has just 17 to 18 calories. It is so because egg whites contain 90% water and 10% protein. But, what adds to this is the amount of protein present in it.
Protein Content
One single egg white from an egg has around 4 grams of protein in it.
A whole egg, on the contrary, has six grams of protein. Therefore, this means that around 67% of protein is present in the egg white. So, why not consume just white?
Riboflavin
Egg whites are rich in riboflavin. Vitamin B2 or Riboflavin has an array of roles to play in our bodies. It is known to stimulate growth and also help with the breakdown of carbohydrates, fats, and proteins. Therefore, it is necessary for the production of energy in the body.
Cholesterol And Fats
There is almost no fat and cholesterol in egg whites. Hence, it could be a good option for those who suffer from high cholesterol levels. However, the cholesterol present in a whole egg is also not harmful.
Selenium
Selenium is considered to play an integral role in metabolism. It has anti-oxidant properties and is also good for your immunity.
Magnesium
Egg whites are also a good source of magnesium. Magnesium is essential for bone formation and muscle movement.
Niacin
Niacin, or Vitamin B, is essential for good health. It is known to decrease LDL cholesterol, which in turn decreases the chances of cardiac disease. Apart from this, it is also known to boost brain function and help with the breakdown and release of energy.
So, if you are someone who wishes to intake fewer calories and still attain your daily protein requirement, then egg whites are a great choice.
Benefits Of Consuming Egg White
Allergic Reaction
There are a lot of people who have allergies to eggs. But, there are a greater number of people who are specifically allergic to egg whites. It is so because of the nasty taste and slimy texture of raw egg whites.
Fewer Vitamins
Egg whites do not have vitamins A, E, D, K, and B12. All of this is present in the yolk part. Therefore, it might not be the best thing to consume as you are losing essential nutrients.
Contamination
The egg whites are susceptible to Salmonella contamination. The bacterium can even spread through touch. So, it is necessary to be careful about that.
Biotin
The regular consumption of egg whites can lead to biotin deficiency. It is because, along with biotin, there is avidin too, which can lead to biotin deficiency. Biotin is essential for your hair, skin, and nails. The lack of it can have adverse effects.
Whey Protein – What Makes It A Great Source Of Protein Supplement?
Whey protein is consumed by many bodybuilders and gym-goers. But, what is whey? Whey is derived from milk. It is the yellow, watery liquid left behind once milk is curdled and strained.
Whey is extremely rich in protein and has other essential nutrients too. Therefore, this is what makes it a preferred option for many. Milk has mainly two proteins: whey and casein. Whey is known to have all the essential amino acids.
Consuming whey protein with proper workouts can provide a lot of health benefits. Here we have listed some nutritional values and health benefits. There are a variety of reasons why it is considered to be a good protein supplement on the market and stands unrivalled.
Nutritional Value
Whey protein, unlike egg white, is high in calories. One scoop of whey protein has the following composition –
- CALORIES – It has around 120-130 calories, unlike an egg white that has just 17 calories.
- PROTEIN – The protein present in one scoop might be somewhere around 20 grams.
- FATS – Their fat content is 2.3 grams per scoop.
- CARBOHYDRATES – The amount of carbohydrates is 5.2 grams.
- CALCIUM – 170 gram
- PHOSPHORUS – 128 gram
Therefore, there is a lot of distinction between the nutritional value of whey protein and egg white. The major difference is in the number of calories and the presence of carbohydrates.
However, the protein and presence of Branch Chained Amino Acids, along with several other factors, are the reasons why it was chosen. Furthermore, dairy protein contains all nine amino acids and vitamins that add to the nutritional value.
Benefits Of Consuming Whey Protein
Increase In Muscle Mass And Strength
One of the most important reasons why people consume whey protein is because it helps in increasing muscle mass. The presence of the amino acid leucine aids in muscle growth. It helps in getting lean muscles.
Rapid Absorption
Whey protein gets absorbed rapidly into your body. It gets absorbed at a rate of 10g per hour. Therefore, this makes it a suitable supplement for post-workout.
Boosts Immune System
Whey protein helps in boosting the immune system. It has antioxidant activity due to the presence of cysteine and methionine. These amino acids are instrumental in enhancing immunity.
It also has proteins like immunoglobulins and lactoferrin, which also aid in immunity.
Stimulates Metabolism
Whey protein can help with increasing metabolism. It is so because protein requires a higher level of energy for breakdown. Therefore, your body will undergo more reactions to break it down and thereby improve your metabolism.
Improved metabolism is crucial for weight loss.
Regulation Of Blood Pressure
If you have high blood pressure, whey protein may be a good option for you. It was found that it also decreased systolic blood pressure in obese individuals.
Whey protein helps reduce blood pressure, according to a study published in the International Dairy Journal. It also helps to improve endothelial function. Therefore, it decreases the risk of cardiovascular diseases.
Lessens Inflammation
Whey can help to reduce inflammation. Protein plays a key role in muscle function. It helps with recovery after an intense workout.
Reduces Ldl Cholesterol
It can lead to a decrease in LDL cholesterol. A study by the British Journal of Nutrition found that it could lead to a significant decrease in LDL levels.
Diabetes Type 2
There is certain evidence that suggests that whey protein can help in controlling diabetes. It maintains blood sugar levels because protein can help with the release of insulin hormones.
The Side Effects Of Whey Protein
Kidney Related Problems
It is advisable to consult a doctor or a dietician before you consume whey protein. There are chances that high levels of protein can lead to worsening of your kidneys.
UNWANTED FAT GAIN
The presence of certain sweeteners in whey protein can also lead to excessive fat gain. However, this also depends on the amount of physical activity you perform. It is essential to engage in exercise.
If not, then it can lead to weight gain both because of the calories and carbohydrates.
Increase In Blood Ph Level
Whey protein can lead to an imbalance in blood Ph level. It can lead to acidity in the blood because the kidney might find it hard to neutralize high doses of protein.
Stomach Ache
Consuming too much whey protein can lead to digestive problems. It is always suitable to consume protein in a limited amount. If one consumes too much protein, it can lead to digestive issues.
CONCLUSION – WHICH IS BETTER?
Egg white and whey protein are both conventional sources of protein. However, if I have to select one, then I would go with whey protein.
Whey protein is better because it is a complete source of protein and other dietary nutrients. It has the presence of essential vitamins and minerals too. So, consuming it will not make you deficient in any important minerals.
On the other hand, the egg white might have a good protein content and fewer calories. It has a negligible amount of vitamins and minerals. There is also evidence that eating whole eggs might be even better than consuming just egg whites. Egg protein also dissolves at a slower rate.
Therefore, whey protein remains unparalleled yet again. If you suffer from severe lactose intolerance, then you can consider egg whites or other plant-based protein substitutes.
