David PerlmutterPresident,, Perlmutter Health Center · Board-Certified Neurologist | Functional Medicine Pioneer | #1 New York Times Best-Selling Author | International Speaker | Host of The Empowering Neurologist Podcast

Whole Eggs vs. Egg Whites. Which is Healthier?

12 Oct 2014 · 3 min

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In this video, Dr. David Perlmutter challenges the long‑standing belief that eggs are harmful and presents recent scientific evidence showing that whole eggs are beneficial, especially for people with metabolic syndrome. He describes a 12‑week, randomized study published in the Journal of Metabolism involving 40 men and women on a low‑calorie, carbohydrate‑restricted diet who consumed either three whole eggs daily or an equivalent amount of yolk‑free egg substitutes. The study found that participants eating whole eggs experienced a dramatic increase in LDL particle diameter (larger LDL particles are considered less atherogenic), a significant reduction in very‑low‑density lipoprotein (VLDL) levels, and improvements in insulin resistance compared with the egg‑substitute group, which showed little change. Dr. Perlmutter concludes that incorporating whole eggs into a moderately carb‑restricted diet improves the atherogenic lipoprotein profile and insulin sensitivity, and he argues that whole eggs provide essential nutrients such as cholesterol, a precursor for vitamin D, supporting heart and brain health. He recommends choosing whole eggs over egg‑white omelets or commercial egg substitutes.

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Remember back in the day when we were told that the food you definitely do not want to eat is eggs, because if you eat eggs, all kinds of terrible things would happen to you and probably your family, who knows? But we now understand that there's a robust level of science that really shows us that eggs are actually a good food. Let's take a look at one report. This study that was published in the Journal of Metabolism compared consumption of whole eggs to these very popular yolk-free egg substitutes that everybody seems to want to eat, and you still even find them on menus at restaurants. 40 men and women who had metabolic syndrome, meaning they had elevation of, or near elevations of blood sugar, close to becoming diabetic, And other medical problems, a 12-week study, and all of them were placed on a low-calorie diet with restriction of carbohydrates. They were given either 3 eggs or yolk-free egg substitutes each day. What did they find? Well, the first thing they noted was that there was a dramatic difference in those in terms of the LDL diameter In those eating the eggs versus those eating the egg substitutes. A dramatic change was noted in favor of eating the eggs, a dramatic increase in the LDL diameter. The LDL is a particle, the bigger the better, and look what happens when you eat whole eggs as opposed to egg substitutes. You'll see that at 12 weeks, a dramatic increase in the LDL size. And that's good for your heart. What about the percentage change in what's called the very low LDL? And the VLDL was dramatically reduced in individuals eating the eggs. The egg substitute group, almost no change whatsoever. Now here's the conclusion: incorporating daily whole egg intake into a moderately carb-restricted diet Provides further improvements in the atherogenic— meaning making the heart arteries narrow— lipoprotein profile and in insulin resistance in individuals with metabolic syndrome. So what it means is that there's really nothing to be gained by ordering the egg white omelet on the breakfast menu at the restaurant or by using these egg substitute products in your home. Eggs contain a wonderful source of a chemical that is the precursor for which your body makes vitamin D, for example, and that is called cholesterol. And where do you find a lot of cholesterol? In the egg yolk. So eat more eggs. They're good for you. They're good for your heart, and they're good for your brain. I'm Dr. David Perlmutter.