Let's crack open the science behind egg whites and protein! š„šŖ
š³ What is a High-Quality Protein? It's more than just a buzzword; high-quality protein refers to 2 specific things: 1ļøā£ The protein food provides all nine essential amino acids that our bodies can't produce on their own. Think of amino acids as the building blocks for protein, theyāre required for our muscles, immune system, and overall health. 2ļøā£ The protein also has to be easily absorbed by our body so we can use it for fuel. Egg whites check both of the
boxes, ā ā making them a high-quality protein. š
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š” Nutritional Highlights: A single egg white packs a punch with 3.6g of high-quality protein and only 17 calories! (1) š That means just one egg white can contribute to about 5% of your daily protein needs.
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š Research shows that consuming high-quality protein foods, like eggs, may lead to greater health benefits compared to lower-quality protein options, like peas for example. (2)
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Incorporating egg whites into your meals is a smart and delicious way to help meet your protein needs. Remember, a well-balanced diet that includes a variety of nutrient-dense foods is key and ideally you spread the total protein intake out throughout the day.
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1. USDA FoodData Central. Eggs, Grade A, Large, egg white.
2. van Vliet, S., Burd, N. A., & van Loon, L. J. (2015). The skeletal muscle anabolic response to plant-versus animal-based protein consumption. The Journal of nutrition, 145(9), 1981-1991.
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