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Egg whites are a low-fat, high-protein food source that contain essential minerals and can be used in a variety of dishes. They are a healthy alternative to whole eggs and can be substituted in recipes. Separating the white from the yolk can be done by pouring the contents from one half of the shell to the other. Egg whites are recommended for chemotherapy patients but can be high in sodium.
Inside an egg there are two distinct liquids: the yolk and the albumen. The yolk is the main food source for a developing embryo that can later be born as a chick, and the white – or albumin – is a clear liquid that surrounds the yolk with the primary purpose of protecting the yolk from damage or impact. . The egg white has a primary function within the egg, but as a low-fat, high-protein food source, the white has many uses in the kitchen.
The health benefits of egg whites are far-reaching, allowing egg lovers to continue eating eggs without the high fat content and cholesterol associated with the yolk. The whites — so called because the clear liquid turns white when blended and then cooked — contain little fat and cholesterol, making them a healthy alternative to regularly cooked eggs, including the yolk.
Egg whites contain essential minerals such as potassium, magnesium, calcium, zinc and iron. Because whites are generally bland, they easily take on the flavors of other foods. This makes them versatile ingredients in a variety of dishes, from salads and soups to baked goods like cookies and brownies to spicier dishes like soufflés and stews.
To enjoy the health benefits of the egg white, you must first separate it from the yolk. This process can be a little tedious, but with a little practice, the process becomes second nature. First, break the egg lightly in half and hold it vertically. Next, remove the top half of the eggshell, leaving the yolk and white in the bottom half. Pour the egg contents from one half of the shell to the other, dropping the white into a bowl below. Continue this process until only the yolk remains inside the shell and all of the white has fallen into the bowl.
Because of their high protein and mineral content, egg whites are recommended for chemotherapy patients; however, whites are also quite high in sodium, so they can be restrictive on some diets that call for low sodium. They are a smart choice for low cholesterol recipes and egg whites can be substituted in recipes calling for whole eggs or egg yolks. Be sure to check the measurement conversions first to find out how many egg whites you’ll need to substitute for a whole egg.
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