October 23, 2012 – YOLK!


Hey ladies!!

I often get asked about my opinion on eating the egg yolk….

During a fat-loss phase, I recommend removing the yolks.  Although the yolk is rich in nutrients – contains over 80% of the overall vitamins and minerals that can be found within the egg as a whole, there is still 3.5 g of saturated fat in each yolk.  Eliminating the yolks will help you lean out faster.  Once you’re at a weight you want to maintain I advise putting ONE yolk back into your egg mix in the morning.

What about the issue of cholesterol?

The dangers of a high cholesterol diet may also have been exaggerated in the media as some studies have proven that people who maintain a low cholesterol diet still may have elevated cholesterol levels.  This is because cholesterol actually serves several important functions in the body, and when you don’t get enough, it makes its own.  In fact the liver produces about two thirds of the body’s cholesterol, with dietary intake having very little impact on the overall levels.  The benefits of cholesterol, especially from a natural source like an egg yolk, have been down played, while the risks may have been terribly blown out of proportion.

Limiting dietary cholesterol intake is important but the real danger comes from saturated fats and trans fats.  These two are greater factors in increased cholesterol than any typical intake of egg yolks.  It doesn’t make much sense to separate egg yolks to avoid the cholesterol while eating deep fried fatty foods, pizza and other junk in a normal western diet.  Low fat meats like fish and chicken breast are a much preferred alternative among health conscious people.  Even compared with these sources of protein the egg yolk contains a higher nutrition-to-fat content ratio.  An egg yolk, while it may have a slightly higher fat and cholesterol content than say, steamed cod, it also contains more vitamins and fatty acids.

The issue of cholesterol is completely negligible and recent studies such as those performed by the University of Science have proven that other nutrients within the egg yolks can actually help the body manage the cholesterol intake. Vitamin B (particularly Riboflavin) has been known to aid in lowering cholesterol levels and the Lecithin within the egg prevents much of the cholesterol from even being absorbed within your digestive tract. There have also been some preliminary research done into the antioxidant Lutien which may reduce inflammation in the body, which is a much more deadly problem in the heart disease battle.

In the process of eliminating the cholesterol intake by shedding the egg yolks, you’re losing the majority of the vitamins and minerals such as:

  • Iron
  • Potassium
  • Folate
  • Selenium
  • Vitamin A
  • Vitamin E
  • Vitamin B
  • Vitamin D
  • Biotin
  • Choline




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