4

votes

P.H.D. Yolks but no egg whites? (Perfect Health Diet)

Answered on September 12, 2014
Created December 28, 2012 at 2:01 AM

I just finished Reading the Perfect Health Diet book.

I REALLY enjoyed it!

I think think their slant on Paleo makes a lot of sense.

In the book, the authors suggest consuming 3 yolks / day.

I may have missed it, but are they opposed to eating the egg whites for some reason?

Wouldn't the egg whites be a great source of protein?

Thanks in advance for any clarification, Mike

35deaf0f101526bb113ea69f79934f2b

(436)

on December 31, 2012
at 11:59 PM

I am not a huge meat eater so eggs are one of my main "meat" sources

96440612cf0fcf366bf5ad8f776fca84

(19463)

on December 29, 2012
at 12:29 PM

@Matt, you still need the B vitamins to offset the methionine disposal, so if you avoid the yolks, you're in more trouble than not. I'm not sure whether that means CVD or not, but that's what those links claim. Certainly for those with homocystinuria, it applies. For those who don't have that genetic defect, it probably just depletes your B vitamins if you eat just whites.

96440612cf0fcf366bf5ad8f776fca84

(19463)

on December 29, 2012
at 12:26 PM

I agree that if you eat the whole egg, methionine is not a problem, however, remember that in the Standard American Diet, the conventional wisdom of what is supposed to be healthy is that you throw out the yolks due to fear of cholesterol, and eat the whites instead, which is obviously not a good idea.

96440612cf0fcf366bf5ad8f776fca84

(19463)

on December 29, 2012
at 12:24 PM

@CaveMan Mike: both: you need the nutrients in the yolk to offset the methionine in the whites, and if you cook the yolks, you oxidize them, they are less nutritious.

7f8bc7ce5c34aae50408d31812c839b0

(2698)

on December 29, 2012
at 06:23 AM

Yes and the yolk is packed with all kinds of nutrients, especially choline, so it's very nutritionally dense. Dr. Kwasneiwski creator of the optimal diet always stated that egg yolk protein was the best in terms of nutrient density.

543a65b3004bf5a51974fbdd60d666bb

(4493)

on December 29, 2012
at 05:39 AM

unless you are a peatarian, then you do eat the eggshell :)

543a65b3004bf5a51974fbdd60d666bb

(4493)

on December 29, 2012
at 05:34 AM

just realised (via cronometer, nutritiondata, etc) that egg yolks actually have more protein than egg whites when compared weight for weight. of course the yolk makes up less of the egg, approx 33% of the egg seems to be the consensus

543a65b3004bf5a51974fbdd60d666bb

(4493)

on December 29, 2012
at 05:30 AM

just realised (via cronometer, nutritiondata, etc) that egg yolks actually have more protein than egg whites when compared weight for weight

0df0b1c6ae16bbb75b4a5efa3d876765

(2240)

on December 29, 2012
at 04:35 AM

Yes. My quick yolk fix is to microwave them in a small glass dish for about 30 seconds until they start to harden or fluff up a bit, then I move them to a plate and pick out any missed white bits.

3aea514b680d01bfd7573d74517946a7

(11996)

on December 29, 2012
at 02:34 AM

I get the same reaction. I cook them the way scottts does above; lightly fried so the yolks are raw(ish), and the whites pull away easily. I toss the whites, or once a week or so feed them to my dog with his regular raw chicken.

D7cc4049bef85d1979efbd853dc07c8e

(4029)

on December 29, 2012
at 02:23 AM

Chris Masterjohn had a recent blog post on methionine having a bit of a bad rap. The summary, methionine is fine when in proper balance with other micronutrients (b vitamins and glycine) http://www.westonaprice.org/vitamins-and-minerals/beyond-good-and-evil

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on December 29, 2012
at 12:57 AM

Not sure I agree with the CVD-methionine link. Everything I've seen shows correlation not causation between elevated homocysteine and CVD. Never seen indication that high methionine intake correlates with elevated homocysteine either.

41a45fcae1dbac66f760962bed160d0e

(70)

on December 28, 2012
at 09:45 PM

You also don't eat the shell of an egg, I see what your saying.

7f8bc7ce5c34aae50408d31812c839b0

(2698)

on December 28, 2012
at 08:34 PM

You're right, I over-estimated the protein content of the large chicken egg, its actually 3.6 according to fitday. Still, 3 whites would be 17% of my protein budget with no micro-nutrient content. On many days I eat 5 egg yolks to get enough choline. If I ate the 5 whites that would be 28% of my budget. Because I limit my protein, I don't consider egg white to be "perfectly good". I personally look at the white as an extension of the shell - there to protect the yolk. You don't eat the shell do you? It's perfectly good calcium, but if you feel the need to throw it away - feel free!

7dc950fc76a046048e683d2a27dced37

on December 28, 2012
at 08:00 PM

Paul is probably referring to the fact that egg whites contain a substance that binds to the biotin in eggs if uncooked. Cooking the whites inactivates this and makes the biotin available for absorption.

7dc950fc76a046048e683d2a27dced37

on December 28, 2012
at 07:55 PM

If you're talking chicken eggs, the average egg white contains 3g of protein. So 3 egg whites is more like 10g of protein. If you feel the need to throw away perfectly good protein (unless you have allergies, egg protein has a great amino acid profile and is very digestible), feel free!

Da3d4a6835c0f5256b2ef829b3ba3393

on December 28, 2012
at 06:55 PM

That's an egssceptional question, Mike. The only comparable eggsperience I have along those lines is the raw yolks that I sometimes throw in the smoothies that I sometimes make. There is always a small amount of raw whites that go in as well. I've never had any problems with the whites, though your mileage may vary.

7fc82eebafd44badc73c520f44660150

(3275)

on December 28, 2012
at 05:23 PM

Excellent answer, thank you, that makes a lot of sense!

7fc82eebafd44badc73c520f44660150

(3275)

on December 28, 2012
at 05:22 PM

So is it the presence of the whites or the cooking of the yokes that diminish the benefits of the yokes?

7fc82eebafd44badc73c520f44660150

(3275)

on December 28, 2012
at 05:17 PM

Hello Chump :-) I purchased an egg separator from Bed, Bath & Beyond last night, so I'm certainly no EGGspert on eggs, but it seems like there is some residual white stuff around the egg after separation. If the need to cook is to kill bacteria, I'm certain there would be cross contamination if consuming the yokes raw. Thoughts? Thx. Mike

7fc82eebafd44badc73c520f44660150

(3275)

on December 28, 2012
at 05:15 PM

Not to be argumentative or anything, buy a banana is a whole food, but we don't eat the skin. A potato is a whole food, but Paleo folk don't eat the skin. It seems like the object is to eat the good parts of whole foods.

7fc82eebafd44badc73c520f44660150

(3275)

on December 28, 2012
at 05:13 PM

OMG: how do you eat that many eggs a day? (I started another thread for yoke / egg ideas).

35deaf0f101526bb113ea69f79934f2b

(436)

on December 28, 2012
at 03:53 PM

I support eating the whole egg. I don't like wasting food so I would not eat the yolks and toss the rest. I eat 2-5 eggs a day generally.

3327924660b1e2f8f8fc4ca27fedf2b2

(2919)

on December 28, 2012
at 06:47 AM

Egg whites from chicken eggs are highly allergenic. Egg yolks are a better source of protein because egg yolks = pure amino acids, whereas egg whites = complex proteins (avidin.)

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6 Answers

best answer

7
7f8bc7ce5c34aae50408d31812c839b0

(2698)

on December 28, 2012
at 01:12 PM

The real reason for a PHDer to skip the egg whites is, although they are a complete protein, they are relatively devoid of any other micronutrients.

The basic idea behind PHD is getting just the right amounts of all needed nutrients, both macro and micro, without overeating calories and without eating toxins. PHD recommends eating only the necessary amount of protein, typically around 50-75 grams per day so we need protein that is nutrient rich. Protein is limited as eating excess protein is correlated with reduced longevity and the byproducts of burning protein for fuel, like ammonia, are toxic.

3 egg whites is about 25 grams protein out of my 65 gram per day budget. I can't afford to eat that much of something that doesn't maximize benefit.

7f8bc7ce5c34aae50408d31812c839b0

(2698)

on December 29, 2012
at 06:23 AM

Yes and the yolk is packed with all kinds of nutrients, especially choline, so it's very nutritionally dense. Dr. Kwasneiwski creator of the optimal diet always stated that egg yolk protein was the best in terms of nutrient density.

7fc82eebafd44badc73c520f44660150

(3275)

on December 28, 2012
at 05:23 PM

Excellent answer, thank you, that makes a lot of sense!

7dc950fc76a046048e683d2a27dced37

on December 28, 2012
at 07:55 PM

If you're talking chicken eggs, the average egg white contains 3g of protein. So 3 egg whites is more like 10g of protein. If you feel the need to throw away perfectly good protein (unless you have allergies, egg protein has a great amino acid profile and is very digestible), feel free!

543a65b3004bf5a51974fbdd60d666bb

(4493)

on December 29, 2012
at 05:34 AM

just realised (via cronometer, nutritiondata, etc) that egg yolks actually have more protein than egg whites when compared weight for weight. of course the yolk makes up less of the egg, approx 33% of the egg seems to be the consensus

7f8bc7ce5c34aae50408d31812c839b0

(2698)

on December 28, 2012
at 08:34 PM

You're right, I over-estimated the protein content of the large chicken egg, its actually 3.6 according to fitday. Still, 3 whites would be 17% of my protein budget with no micro-nutrient content. On many days I eat 5 egg yolks to get enough choline. If I ate the 5 whites that would be 28% of my budget. Because I limit my protein, I don't consider egg white to be "perfectly good". I personally look at the white as an extension of the shell - there to protect the yolk. You don't eat the shell do you? It's perfectly good calcium, but if you feel the need to throw it away - feel free!

543a65b3004bf5a51974fbdd60d666bb

(4493)

on December 29, 2012
at 05:30 AM

just realised (via cronometer, nutritiondata, etc) that egg yolks actually have more protein than egg whites when compared weight for weight

5
Da3d4a6835c0f5256b2ef829b3ba3393

on December 28, 2012
at 02:20 AM

"Egg whites are fine, it???s all a matter of taste. If you like protein and egg whites, by all means include them. They should be cooked however, which is unnecessary for the yolks."

  • Paul Jaminet

Source: http://perfecthealthdiet.com/2011/10/bi-bim-bap/

Da3d4a6835c0f5256b2ef829b3ba3393

on December 28, 2012
at 06:55 PM

That's an egssceptional question, Mike. The only comparable eggsperience I have along those lines is the raw yolks that I sometimes throw in the smoothies that I sometimes make. There is always a small amount of raw whites that go in as well. I've never had any problems with the whites, though your mileage may vary.

7fc82eebafd44badc73c520f44660150

(3275)

on December 28, 2012
at 05:17 PM

Hello Chump :-) I purchased an egg separator from Bed, Bath & Beyond last night, so I'm certainly no EGGspert on eggs, but it seems like there is some residual white stuff around the egg after separation. If the need to cook is to kill bacteria, I'm certain there would be cross contamination if consuming the yokes raw. Thoughts? Thx. Mike

7dc950fc76a046048e683d2a27dced37

on December 28, 2012
at 08:00 PM

Paul is probably referring to the fact that egg whites contain a substance that binds to the biotin in eggs if uncooked. Cooking the whites inactivates this and makes the biotin available for absorption.

4
41a45fcae1dbac66f760962bed160d0e

on December 28, 2012
at 12:50 PM

The whole egg is a whole food why not eat it. It's my feeling that we should eat whole foods that come from the earth or animals in it's natural state. The whole egg is a perfect example of that. Don't get me wrong I indulge in non whole foods from time to time like everyone else. No one is perfect. Eat the whole egg if you want, don't if you don't, but I think it's fine.

7fc82eebafd44badc73c520f44660150

(3275)

on December 28, 2012
at 05:15 PM

Not to be argumentative or anything, buy a banana is a whole food, but we don't eat the skin. A potato is a whole food, but Paleo folk don't eat the skin. It seems like the object is to eat the good parts of whole foods.

543a65b3004bf5a51974fbdd60d666bb

(4493)

on December 29, 2012
at 05:39 AM

unless you are a peatarian, then you do eat the eggshell :)

41a45fcae1dbac66f760962bed160d0e

(70)

on December 28, 2012
at 09:45 PM

You also don't eat the shell of an egg, I see what your saying.

3
96440612cf0fcf366bf5ad8f776fca84

(19463)

on December 28, 2012
at 11:57 AM

Trouble with egg whites is the methionine (and if it bothers you, avidin, which can be avoided by cooking.)

As usual conventional wisdom has it ass backwards. You're at higher risk of CVD if you eat nothing but egg whites and ignore the yolks. The yolks contain the B vitamins (B6, B12, and folic acid) needed to prevent rising homocysteine levels, which are detrimental.

see: http://lpi.oregonstate.edu/f-w99/vascular.html

This has a direct impact on longevity: http://www.fightaging.org/archives/2008/02/methionine-restriction-and-longevity.php

So when I make eggs, and I eat quite a lot during the week, I generally lightly fry them so the yolks are mostly raw, and just warmed, and the whites are soft but cooked, however, I throw out most of the white. I'd rather get my protein from meat.

It's perfectly fine to eat whole eggs, but if you do, you won't benefit as much from the vitamins in the yolks as they'll be used to counter the protein in the whites. So eating less of the whites, is better.

7fc82eebafd44badc73c520f44660150

(3275)

on December 28, 2012
at 05:22 PM

So is it the presence of the whites or the cooking of the yokes that diminish the benefits of the yokes?

96440612cf0fcf366bf5ad8f776fca84

(19463)

on December 29, 2012
at 12:24 PM

@CaveMan Mike: both: you need the nutrients in the yolk to offset the methionine in the whites, and if you cook the yolks, you oxidize them, they are less nutritious.

96440612cf0fcf366bf5ad8f776fca84

(19463)

on December 29, 2012
at 12:26 PM

I agree that if you eat the whole egg, methionine is not a problem, however, remember that in the Standard American Diet, the conventional wisdom of what is supposed to be healthy is that you throw out the yolks due to fear of cholesterol, and eat the whites instead, which is obviously not a good idea.

96440612cf0fcf366bf5ad8f776fca84

(19463)

on December 29, 2012
at 12:29 PM

@Matt, you still need the B vitamins to offset the methionine disposal, so if you avoid the yolks, you're in more trouble than not. I'm not sure whether that means CVD or not, but that's what those links claim. Certainly for those with homocystinuria, it applies. For those who don't have that genetic defect, it probably just depletes your B vitamins if you eat just whites.

32f5749fa6cf7adbeb0b0b031ba82b46

(41747)

on December 29, 2012
at 12:57 AM

Not sure I agree with the CVD-methionine link. Everything I've seen shows correlation not causation between elevated homocysteine and CVD. Never seen indication that high methionine intake correlates with elevated homocysteine either.

D7cc4049bef85d1979efbd853dc07c8e

(4029)

on December 29, 2012
at 02:23 AM

Chris Masterjohn had a recent blog post on methionine having a bit of a bad rap. The summary, methionine is fine when in proper balance with other micronutrients (b vitamins and glycine) http://www.westonaprice.org/vitamins-and-minerals/beyond-good-and-evil

2
0df0b1c6ae16bbb75b4a5efa3d876765

(2240)

on December 29, 2012
at 12:34 AM

I've been doing 100% better with eggs since I stopped eating the whites. I used to get a weird sick feeling in my stomach for an hour or two after I ate eggs since switching to Paleo (mainly because I started eating more at one time), but not anymore with just the yolks. Now I eat them in everything and have gotten really fast at removing the whites.

Here are my two favorite bookmarked links on this subject:

Chris Masterjohn - The Incredible, Edible Egg Yolk

Loren Cordain - Paleo Diet Q&A: Update On Eggs

3aea514b680d01bfd7573d74517946a7

(11996)

on December 29, 2012
at 02:34 AM

I get the same reaction. I cook them the way scottts does above; lightly fried so the yolks are raw(ish), and the whites pull away easily. I toss the whites, or once a week or so feed them to my dog with his regular raw chicken.

0df0b1c6ae16bbb75b4a5efa3d876765

(2240)

on December 29, 2012
at 04:35 AM

Yes. My quick yolk fix is to microwave them in a small glass dish for about 30 seconds until they start to harden or fluff up a bit, then I move them to a plate and pick out any missed white bits.

1
5c9fda2bd0018516806bba200a93f6fa

(608)

on December 28, 2012
at 07:21 AM

I personally throw out all my eggs whites. They have lectins and are nutrionally useless aside from a little protein. I eat up to 10 eggs yolks a day.

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