Are Raw Egg Whites Healthy and Safe to Eat?Updated: June 03, 2017Healthy Living
I posted a smoothie recipe that garnered several comments about whether raw egg whites are safe to eat. I’m not talking about Egg Beaters or liquid egg whites from the store. Rather, this article is about whether the egg white from a real egg is healthy or even safe to consume without cooking.
It’s not really a matter of what is safe versus not safe … the entire egg is “safe” to eat raw if you obtain quality eggs. It is best to avoid eating commercial eggs raw due to the unsanitary conditions and crowded production methods the unfortunate confined chickens are subjected to which increases salmonella risk.
The real question is whether egg whites are healthy to consume raw.
The egg yolk is a wonderful way to get healthy, unprocessed fats into the diet. Loaded with enzymes along with brain boosting and nervous system calming omega-3 fatty acids when from chickens allowed to run free to peck for their natural food of insects and grubs, raw egg yolks are healthy to use in smoothies, ice cream and other uncooked foods. They, of course, are also healthy cooked. My favorite recipes using lots of them at once are creme brulee or traditional Welsh Rarebit.
What to do with all the leftover egg whites if you are making a dish that requires only yolks, however? Can or should you use them raw?
Anti-Nutrients in Raw Egg Whites
Most people do not realize that the raw egg white contains avidin and trypsin inhibitors. Avidin blocks the digestion of biotin, one of the B vitamins. The trypsin inhibitors make digestion of the protein in the egg white more difficult.
Both of these anti-nutrients are neutralized by cooking. As a result, it is best to reserve the egg whites for cooked dishes. My favorite way to use up lots of raw eggs whites in a hurry is to make nutrient dense, soaked waffles or delicious high protein cookies.
If you can’t use them right away, raw egg whites can be stored in a glass container in the fridge for several days until you are ready to use them up.
One other salient point. The egg yolk actually contains about 43% of the protein in the egg (source). So don’t worry that leaving out the egg whites from your smoothies will leave it devoid of this macronutrient.
Sarah, The Healthy Home Economist
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