It’s No Yolk! Eat the Whole Egg.

On the weekend I was watching some of the NFL playoffs. And during the commercials breaks I did the customary guy thing and started to surf the channels until the game resumed.

And I noticed something that I had seen before but hadn’t paid much attention.

This was you are being misled through the television commercials. While I know there are more here are two specific examples that I saw.

Advertising Lie #1 – Egg Whites Are Healthier Than Whole Eggs

This ad starts with a few friends from work sharing what they have changed in the New Year to live healthier lives. I can’t recall exactly what the different efforts each of them is making but one claims proudly to now be eating egg white breakfast sandwhiches.

For a while I’ve been trying to get the word out that whole eggs are not only healthy for you but actually essential. Essential in the fact that one whole egg contains about half of your daily requirement of choline.

But that’s not it. Look at the table below to see how many nutrients you’d miss out on by ditching the yoke.

Table 1: Egg Yolks Versus Egg Whites

Nutrient White Yolk % Total in White % Total in Yolk
Protein 3.6 g 2.7g 57% 43%
Fat 0.05g 4.5g 1% 99%
Calcium 2.3 mg 21.9 mg 9.5% 90.5%
Magnesium 3.6 mg 0.85 mg 80.8% 19.2%
Iron 0.03 mg 0.4 mg 6.2% 93.8%
Phosphorus 5 mg 66.3 mg 7% 93%
Potassium 53.8 mg 18.5 mg 74.4% 25.6%
Sodium 54.8 mg 8.2 mg 87% 13%
Zinc 0.01 mg 0.4 mg 0.2% 99.8%
Copper 0.008 mg 0.013 mg 38% 62%
Manganese 0.004 mg 0.009 mg 30.8% 69.2%
Selenium 6.6 mcg 9.5 mcg 41% 59%
Thiamin 0.01 mg 0.03 mg 3.2% 96.8%
Riboflavin 0.145 mg 0.09 mg 61.7% 48.3%
Niacin 0.035 mg 0.004 mg 89.7% 9.3%
Pantothenic acid. 0.63 mg 0.51 mg 11% 89%
B6 0.002 mg 0.059 mg 3.3% 96.7%
Folate 1.3 mcg 24.8 mcg 5% 95%
B12 0.03 mcg 0.331 mcg 8.3% 91.7%
Vitamin A 0 IU 245 IU 0% 100%
Vitamin E 0 mg 0.684 mg 0% 100%
Vitamin D 0 IU 18.3 IU 0% 100%
Vitamin K 0 IU 0.119 IU 0% 100%
DHA and AA 0  94 mg 0% 100%
Carotenoids 0 mcg 21 mcg 0% 100%

Data from  USDA Nutrient Database for Standard Reference, Release 15

A few interesting things to notice about this table:

1. 100%  of the fat soluble vitamins (A,D,E,K) are contained entirely within the yolk.

2. The essential fatty acids (DHA, AA) are only found in the yolk.

3. The carotenoids are only found in the yolk.

4. For those that are concerned about their sodium intake this is contained primarily in the egg white not the yolk!

So the take home message is that eating egg whites is not healthier but actually causes you to miss out on many of the nutrients required for optimal health.

Advertising Lie #2 – Eat 6-8 Servings of Whole Grains per Day

This ad isn’t so much a lie as it perpetuates the belief that eating 8 servings of grains a day is healthy for you.

***quick aside…I’m going to take the position that the majority of people aren’t high level athletes, may need to lose a few lbs and would benefit from improved insulin sensitivity.***

What would 8 servings of grains look like?

4 bagels

8 slices of bread

6 cups of oatmeal

4 cups of rice or pasta

That’s a lot of grain! And when you consider how poorly we are at managing our blood sugar this would be an irresponsible nutritional choice.

I don’t fault the advertisers. They are simply passing along the recommendations from the national food guide.

But here’s the problem.

With each of the listed foods this probably means more processed food, more additives, more sugar and less nutrition. I say less nutrition because once somehow has filled up on 4 bagels or 8 pieces of bread how likely are they to eat broccoli, spinach, cauliflower or bok choy which supplies much more nutrition than any of the grains listed above does.

And what about the carb content? Well 8 servings could add over 100 grams of carbs per day to their nutritional plan.

Considering how rampant Type II diabetes and other Metabolic Syndromes are become this would not be a good idea.


Sometimes it’s hard to watch an add and not feel compelled to try the product. They use attractive models, incorporate a catchy jingle and do a decent job of convincing you of the benefits of eating their product. When it comes to eggs and carb consumption don’t fall for this trap.




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