Lauryn Evarts talks fitness, health, and diet.

Ciao Egg Whites! Why I’m Totally For Team Yolk

February 12, 2014
by
LAURYN

Lauryn Evarts talks fitness, health, and diet.Let’s talk about egg yolk.

If eggs were a boy, I’d have a serious crush.

I’m so over hearing girls pointing their long acrylic finger at the menu & oh-so-casually saying “I’ll have the egg burrito but with egg whites only.” And then they smile at themselves like they’ve done such a great job with their diet.

Yawn, yawn, yawn. What a bore.

Like, egg yolks aren’t some evil bitch.

They’re actually super good for you.

Personally I’m obsessed with eggs. And I’m ESP obsessed with their sexy, yellow yolks.

Why?

Glad you asked:

+ Eggs contain protein and fat. They’re a serious amaze source of protein ( 7 grams per egg ). All the protein is in the egg white. The fat is the egg yolk. BUT this is GOOD fat. Remember this Skinny Conf post on nuts? This isn’t 1991 where fat-free is cool. Chemicals are out, good fats are in.

+ The yolk has many vitals nutrients that you NEED.  

+ Cal!! There’s only 70 cals a yolk. Eggs are super, super filling. Protein and fat take a long time to digest, help moderate sugar absorption, & keep blood sugar levels at a healthy level.

+ Vitamins!!! Like LIVESTRONG says “each egg yolk contains seven vitamins: B6, folate, a B vitamin, B-12, A, D, E and K. Of those, vitamins A, D, E and K are found only in egg yolks and not in egg whites. In fact, egg yolks are one of only a handful of foods in which vitamin D is naturally found.”

+ And lastly minerals: each egg has thriteen varieties of minerals including calcium, magnesium, iron, potassium, sodium, & selenium ( <<< remember this? ). 

As LIVESTRONG says, “eggs are low in carbohydrates and a good source of protein. One large pasture-raised egg contains 6 g of protein and 1 g of carbohydrate. The protein in the egg is a high-quality source of protein, providing your body with all of the essential amino acids it needs to build the proteins found in your body. Although the egg is low in sodium, it does contain a small amount. One large egg contains 65 mg of sodium, meeting less than 3 percent of your daily value. Limiting your daily sodium intake to less than 2,300 mg a day may reduce your risk of developing high blood pressure. Based on the nutrition information from the Daily Burn website, one large pasture-raised egg meets 6 percent of your daily value for vitamin A, 2 percent of your daily value for calcium and 4 percent of your daily value for iron. However, according to Mother Earth News, pasture-raised eggs are a better source of vitamin A, with a large 50 g egg meeting 8 percent of your daily value. Vitamin A is an essential nutrient needed for immune health, eye sight and normal growth and development. Nutrition information for calcium and iron in the Mother Earth News study not provided.”

And if you’re all worried about cholesterol in eggs, don’t be…just click here.

My favorite ways to prep eggs: I’m a total poached egg-whore. I eat um’ with avo, Himalayan salt, a lil pepper, & chili flakes. & of course they’re amazing scrambled, sunny side up ( YUMMMM ), &/or in these pancakes.

I used to like them with nasty-ass ketchup but I cut that habit after watching this ( SICK! ). Instead I opt for fresh Pico de Gallo or a little touch of Sriracha.

How do you like your eggs? Any die-hard egg whites lovers??

X L

{{ P.S. if you’re buying eggs, PLEASE, please, please buy PASTURE-raised ones…more on this later…but TRUST me. Read more here }}.

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  1. Lisa @ The Skinny on Health

    I’m totally on board with yolk! BUT — nutritionist advice: do not have more than one egg yolk per day, esp if you have any risk of high cholesterol of CVD (heart attacks/disease/highbloodpressure) in your fam!!!

    Egg yolks, though packed with nutrients and vitamins, are super high in cholesterol (200 mg). We are supposed to have less than 300 mg of cholesterol in a day, so having two egg yolks already racks up over 60% of daily cholesterol! Cholesterol is in anything that comes from an animal (milk, cheese, meat…), so you can bet you’re going to have more cholesterol throughout the day.

    To get around this while still getting the nutrients in egg yolk, I do half and half. I make two eggs, using one of the yolks and one just whites!

    xoxo
    Lisa @ The Skinny on Health recently posted..Valentine’s Day Recipe InspoMy Profile

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  2. L

    2 eggs 1 egg white – add lots of cayenne pepper and a little black pepper – scrambled with mushrooms, red onion, rotel tomatoes with green chiles, black beans, red and green peppers – served with trader joes no guilt guacamole/Greek yogurt blend. Wake up craving this every single morning and it keeps me full for hours!

    Reply
  3. Lucy

    I’m a vegetarian but I have high cholesterol even though I exercise most days and am a healthy weight :( I mean seriously, what’s happening here? I don’t eat THAT much chocolate! I’d love to be able to eat eggs all the time as I love them, especially poached with smoked salmon, hollandaise sauce and muffins but I have to say ciao to both parts more often now sob sob. I’m doomed to eat lentils for the rest of my life.. :p
    Lucy recently posted..When in Catania..My Profile

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  4. Chelsea @ Delipsch

    Hi, I totally agree and love the love you are giving to egg yolks! I definitely went through a spell of egg whites only because of the bad rap yolks got. Fear no more, love the yolk! Thank you for posting-can’t wait to check the rest of the blog out too! I just started up my own blog and a newbie to the wonderful world of blogging….anywho thanks for the great post!
    Chelsea @ Delipsch recently posted..Dog Lovers Rejoice.My Profile

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  5. Tory

    Thaaaaank you! I’m a dietitian and it breaks my heart when I hear/see people eating only whites. It’s like “hellooo you’re missing out on the tastiest/most nutritious part of the egg!”
    Tory recently posted..Winter Book ReviewsMy Profile

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  6. Nass

    Thanks for this informative post! A lot of people always have this misconception about eggs. I love my sunny side up and poached eggs too!!! :)

    Reply
  7. Nass

    Thanks for this informative post! A lot of people always have this misconception about eggs. I love my sunny side up and poached eggs too!!! :)

    Reply
  8. Daniela

    I stumbled across your blog site a couple months ago and religiously check in now weekly.

    I LOVE, LOVE, SUPER LOVE your posts. You turned me on to so many awesome things: (SUJA for one, ok…so addicted now) and in my daily quest to be more and more healthy I love reading your blogs on food and exercise!

    And eggs, umm, love them!! And I have never really been into the “only egg white please” craze. For me, it really wasn’t about thinking they were bad for me, it was more that I hated wasting such a large portion of a whole food! :)

    I love mine so many ways, but hard boiled is the fastest and such a great way to get a great breakfast. I hard boil a week’s worth, pop one in my lunch cooler along with my green smoothie and I’m set for the day!

    Love your posts girl!

    xoxo
    Daniela

    Reply
  9. Lauren

    I love all of your posts but I think this is my fave one yet. I am a huge lover of eggs & I hateeeee it when people go on about how the yolk is bad for you!! Literally all of the nutrients are in the yolk. And egg whites have no taste at all! No thanks, gimme the whole, yummy, drippy, runny egg+yolk any day please.

    Reply
  10. Becca

    Hey Lauryn! So I will say this again, i love your blog. Its ahhh-mazin.
    Anywho, I cannot eat eggs even though I love them (or chicken for that matter) I believe I have some sort of food intolerance to them, I get so sick whenever I eat them, my stomach and back starts to hurt and I am forced to live on the floor in forever yoga poses moaning and groaning until the pain subsides. Sooooooo that brings me to the question, any suggestions for egg substitutes? Oh how I miss my hardboiled eggs for breakfast! AHHHH its so frustrating! Chicken I can live without but eggs are in EVERYTHING! So any ideas at all? Its perfect that you posted something about eggs because Ive been meaning to ask about them for a while.
    Thanks Lauryn!

    Reply
    1. Kari

      Hey Becca,
      This happens to me too! I’ve actually found that it’s the egg yolk that causes the pain. Boo to not being able to tolerate the wonderful health benefits yolks provide (insert sad emoji)
      I switched to just egg whites (egg beaters) and I’m able to eat them pain free.

      Hope this helps!

      Kari
      Blondeinthewindycity.blogspot.com

  11. Becca

    Hey Lauryn! So I will say this again, i love your blog. Its ahhh-mazin.
    Anywho, I cannot eat eggs even though I love them (or chicken for that matter) I believe I have some sort of food intolerance to them, I get so sick whenever I eat them, my stomach and back starts to hurt and I am forced to live on the floor in forever yoga poses moaning and groaning until the pain subsides. Sooooooo that brings me to the question, any suggestions for egg substitutes? Oh how I miss my hardboiled eggs for breakfast! AHHHH its so frustrating! Chicken I can live without but eggs are in EVERYTHING! So any ideas at all? Its perfect that you posted something about eggs because Ive been meaning to ask about them for a while.
    Thanks Lauryn!

    Reply
  12. Emily

    Yess thanks for posting this. Eggs are some of the most filling options given the calories. The only issue is if you eat what is it more than 2 or 3 it’s too much cholesterol? Whatever I’m young and healthy otherwise and a few eggs is probably better and more filling than 500 calories of junk

    Reply
  13. Emily

    Yess thanks for posting this. Eggs are some of the most filling options given the calories. The only issue is if you eat what is it more than 2 or 3 it’s too much cholesterol? Whatever I’m young and healthy otherwise and a few eggs is probably better and more filling than 500 calories of junk

    Reply
  14. Semara

    Yaay!

    Im all for egg yolks and was gobsmacked to say the least of them being shunned, especially in the eat clean world where good fats are advocated.

    My favourite way of consumption is 2 eggs beaten with some water and sieved to remove any bubbles. Add some onions, salt and pepper and steam in a small bowl for 10 minutes in a double boiler. Tastes like a savoury custard.

    P.S I think ketchup would still be awesome on avocado and eggs, provided its made from scratch :D. Or why not use salsa as an alternative? 😀

    Reply
  15. 204 Park

    Yummay! We love the whole egg too- after years of egg white scrambled eggs it was like a whole new world when we went back to the real deal. SO much better! Here’s an egg tip for you (it sounds crazy, but trust) scrambled eggs on whole wheat toast with all natural PEANUT BUTTER! Sounds so weird, tastes so goooood. XO!

    Reply
  16. Tamara

    Just recently came back to yolks. Love ’em poached! with avocado and hot sauce. Currently obsessed with tobasco chipotle. Also love hard boiled eggs. I only buy organic, free range, cage free, pasture raised. Everything else scares me to death. I’m way older than you are, and the last thing I need is hormone treated foods! I could go on about this for hours. So many of my friends and clients are suffering the “changes” of menopause. I am practically asymptomatic, and completely convinced that my hormone -free eating has contributed to this. I could go on forever on this topic so I won’t take up more space.

    Reply
  17. Charlotte

    Yes, eggs are awesome! I’m not opposed to a 2-1 whole eggs-whites ratio, but I’d never go full whites. The yolks are just too good! And UGH don’t even get me started on those nasty, dyed yellow Egg Beaters cartons!!

    Reply
  18. Alice @ Honestly Fitness

    This is a great post, Lauryn! I have to say I used to be one of those people who was like ‘egg whites please’ but thankfully realised how silly I was being! Of course I will still use them, but I am a big egg yolk fan and always use the whole (cage-free) egg now which egg whites to add some more protein in :)
    Alice @ Honestly Fitness recently posted..Valentine’s Day Gift IdeasMy Profile

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  19. Neeno - Sew Me Love

    “Lets talk about EGGS baby!” I’m singing this to the tune of the Salt and Pepper song :)
    I used to eliminate yolks cos someone told me they were fattening. Then I stopped and ate whole eggs. No difference at all. I’m not any fatter!

    TEAM EGG YOLK!
    Neeno – Sew Me Love recently posted..Selling on Etsy.My Profile

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  20. Madeleine

    Does the quality of the egg matter? For example, a cage free organic egg yolk vs. a conventional egg yolk? (because I always thought that the egg yolks of high quality eggs were good for you, but if it’s an “unhappy” egg, as I call them because their mommmas didn’t live a happy life, you’re better off only eating the egg white…)
    Just Curious! I love your blog more and more each day!!!

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  21. Katie

    I love your blog and your inspiration, fashion and fitness tips and tricks (esp fitness) hardcore fitness gal myself. I would like to ask you one question, my hubby and I are successful professionals w/out kids in a big city, but even still I feel I just can’t afford the best, healthiest, organic of everything, and also awesome clothes :). I make choices here and there so I don’t like go into major debt :), but I also don’t want to compromise super important things (or things I love like fashion :). How do you choose where to splurge and where not to? I know you have chemical free cleaners, try to be super organic (btw, have you heard of the dirty dozen?) and do a gazillion other GREAT things that are great for your health. Plus you love fashion…so my question is how do you pick and choose where to spend vs. splurge in your life (and not just saving money on clothes, but food, beauty, cleaners, etc.)? I think this would be a great blog post. :)

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  22. Bianca

    Omg, totally agree! I have two eggs for breakfast every morning and I am energized and full for hours. The worst part of the egg white epidemic- gross egg whites from god knows where in the carton. Organic, hormone free pasture raised eggs are not only better for you, they taste sooo much better!

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  23. Gabi Haynie

    I love this post, I admit I’m guilty for ordering egg white omelets sometimes but thats just because I love egg whites! But I have learned to eat the yolk after doing a little research and love eggs love sunny side up sprinkled with a little cayenne pepper! I even incorporate it in with my dinner by adding it on top of a sweet potato with some veggies, it’s DELICIOUS, I recommend everyone giving it a try!!

    Vanilla Fringe

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  24. Gabi Haynie

    I love everything about this post! I have recently done some research on benefits of the yolk and have switched to eating the yolk! I love them sunny side up with a little cayenne pepper sprinkled on top! I even like to have it for dinner, putting it on top of a sweet potato and some veggies- IT’S DELICIOUS! xx

    http://www.vanillafringe.com

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