Egg whites.....perfect filler??
gordonfitlog
Posts: 20 Member
Recently diagnosed with type 2 diabetes, i have turned my food habits around starting the beginning of April. In doing so I have managed to bring my fasting glucose from over 20 down to 6 range (+-.3)
One of the foods I have found very helpfull is eggwhites and mushrooms. For volume of food the egg whites seem very low in calories, and zero carbs. (and without the yolks, low in cholesterol)
Carbs being something i keep an eye on because of the diabetes.
I am not on a "Low carb/No carb" eating path. (not saying diet because this is a permanent habit change) but I do restrict/monitor carb intake.
As far as i can see it, egg whites are perfect (and mushrooms) for this and i see no downside. (even cost wise they are cheap) I just buy them in the one liter carton.
Am i missing something? Or are these eggwhites (which taste like whatever you want them to) the perfect filler food.
One of the foods I have found very helpfull is eggwhites and mushrooms. For volume of food the egg whites seem very low in calories, and zero carbs. (and without the yolks, low in cholesterol)
Carbs being something i keep an eye on because of the diabetes.
I am not on a "Low carb/No carb" eating path. (not saying diet because this is a permanent habit change) but I do restrict/monitor carb intake.
As far as i can see it, egg whites are perfect (and mushrooms) for this and i see no downside. (even cost wise they are cheap) I just buy them in the one liter carton.
Am i missing something? Or are these eggwhites (which taste like whatever you want them to) the perfect filler food.
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Replies
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They are the perfect food for me. I use quite a bit of the carton type daily. Calorie for Calorie no other food seems to have as much of the essential amino acids Leucine, Isoleucine and Valine which are important for muscle recovery and building. Plus i can make them so many different ways with so many different food combo. They are my go to staple food.1
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They are pretty great! I do find the cost prohibitive in my area, for real egg whites I'm at over $6 a carton. Not terrible of course but still significant!
I wish I could work them in to many more meals but only if they didn't change flavor or texture much. I often need extra protein but no more of the other macros!0 -
egg whites are a great filler- they just takes like a**.
I like to use 2 whole eggs and 4-6 whites to round it out. But I can't eat flat out egg whites. So gross.
But yes- they are perfect for rounding out an omelette.1 -
I usually eat an egg white or two with a whole egg. Just depends on my mood that day. But I love egg whites. My favorite is two egg whites scrambled in a little butter or EVOO and put on a soft flour taco shell with salsa and a little shredded cheese. It's so good!0
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I prefer whole eggs -- I find a 2-egg omelet with lots of vegetables filling and not too many calories, so don't see a reason to remove the tasty yolks. I'm not really someone who is sated by fat, but I like having some fat with my breakfast too. I used to add some volume/protein with egg whites, but I've gotten picky about my eggs and can't stand the idea of dumping yolks (I'd use the cartons for egg whites), so am more likely to add in some smoked salmon or greek yogurt (on the side) if I want more protein.
I'd follow the advice of your doctor for sure, but isn't there some benefit to balancing macros and including fat as well as protein (while keeping carbs from getting too high) when managing T2D?0 -
I eat a 4 egg white omelettes with spinach and top with Kimchi almost every day for breakfast...I can get 20 grams of protein for the price of 100 calories vs 300 if I were to use whole eggs (which I also eat...fried eggs on the weekend and I often bring boiled eggs to work for snacks) and it's pretty filling. I usually have oats and peanut butter or toast and peanut butter with that as well for breakfast.0
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I definitely need to start using more egg whites.
Sorry to sound crazy here but what do you mean by carton egg whites?
I am actually lucky my FIL has chickens so I can get eggs from him.
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egg whites are a great filler- they just takes like a**.
I like to use 2 whole eggs and 4-6 whites to round it out. But I can't eat flat out egg whites. So gross.
But yes- they are perfect for rounding out an omelette.
This.^
I typically don't use all the yolks; but egg salad isn't egg salad with zero yolks.0 -
melissa7662 wrote: »I definitely need to start using more egg whites.
Sorry to sound crazy here but what do you mean by carton egg whites?
I am actually lucky my FIL has chickens so I can get eggs from him.
You can purchase egg whites in a carton much like how you can get milk. Superstore here, can get 1 liter of eggwhites with no yolks for abou $60 -
there must be something wrong with me because i can't taste the diff between egg whites and the real thing scrambled.0
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lol, egg whites are the real thing. But i am sure you mean whole eggs
. I guess its all about what you put in it.
Even those of you that must have that yolk, an extra egg white only adds 17 calories vs 90 from a whole egg. So if that omelet seems a little spars, just add some white to top it up. More filling, minimal calories added.0 -
ReaderGirl3 wrote: »
That the way I love it, chunky mushrooms and onions cooked in frying pan with some cooking spray (or butter). When they are done, throw in the egg whites and mix em up. Maybe even top with a small slice of cheddar if you have room for the fat.1 -
gordonfitlog wrote: »ReaderGirl3 wrote: »
That the way I love it, chunky mushrooms and onions cooked in frying pan with some cooking spray (or butter). When they are done, throw in the egg whites and mix em up. Maybe even top with a small slice of cheddar if you have room for the fat.
Same, except I add a green like broccoli or spinach and shoot for making an omelet, though it often turns into a scramble.0 -
I use egg whites from a carton to bulk stuff up all of the time. I'll throw them in pretty much anything as I don't really notice the taste.0
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I wish I liked egg whites more but except for meringue I really can't stand the taste/texture.
I can't even stand adding egg whites to my whole eggs scrambled or as omelettes. But, glad you've found something you love.
I echo the scrambled eggs + mushroom love though. Especially fried in olive oil, yummy!0 -
melissa7662 wrote: »I definitely need to start using more egg whites.
Sorry to sound crazy here but what do you mean by carton egg whites?
I am actually lucky my FIL has chickens so I can get eggs from him.
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i just can't do plain egg whites. I love the yolk in ever form.. soft boiled... hard boiled.. over easy.. fried.. poached.. scrambled. I love fat so thats probably why i love it. Plain egg whites for some reason gross me out and I have a hard time swallowing the food. I get sick of eggs easy though. Gotta space my egg eating days out.0
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No reason to drop the yolk, eggs are great.
Absolutely eggs are great, but when you do have a reason to drop the yolk as in not being able to afford the calories for a whole egg or three, you can save quite a bit of calories with white egg whites as as substitute. If calories were not an issue i wouldnt even give egg white a 2nd look.2 -
I'm with @fishshark. A nice runny egg is a beautiful thing. The only time I use only whites is when baking an Angel Food cake...Then I take the yolks (all 12) and make a sunshine cake. So....I guess you could say only using whites is bad for me because it results in 2 cakes. Woman logic.1
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enterdanger wrote: »I'm with @fishshark. A nice runny egg is a beautiful thing. The only time I use only whites is when baking an Angel Food cake...Then I take the yolks (all 12) and make a sunshine cake. So....I guess you could say only using whites is bad for me because it results in 2 cakes. Woman logic.
waste not want not... especially cake.0 -
I prefer whole eggs and find it is cheaper to buy a dozen eggs and throw away the yolks if I want just egg whites. The carton variety is much more expensive. I find just egg whites to be very flat and tasteless, the yolk adds very little additional calories.0
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cwolfman13 wrote: »melissa7662 wrote: »I definitely need to start using more egg whites.
Sorry to sound crazy here but what do you mean by carton egg whites?
I am actually lucky my FIL has chickens so I can get eggs from him.
Thank you for the information!0 -
Every morning, I have an egg with 3-4 egg whites, scrambled with a half ounce of shredded mozzarella, and either a banana, a piece of whole wheat toast or bran buds with milk for my carb. I add in 2 pieces of microwaved bacon on my days off.
Personally, I can't eat the ones in the carton. I have to use real egg whites. It's a texture thing for me. I can tell the difference. Thankfully, regular eggs are back down to $1-$1.50 a dozen here so I buy those for my egg whites and egglands best for my whole eggs.
@brb_2013 where are you located that eggs are $6 a dozen? I would die! Lol0 -
Sweets1954 wrote: »I prefer whole eggs and find it is cheaper to buy a dozen eggs and throw away the yolks if I want just egg whites. The carton variety is much more expensive. I find just egg whites to be very flat and tasteless, the yolk adds very little additional calories.
while egg whites may not be everyones cup of tea, you may be surprised how many calories that yolk adds.
A large egg (50g) has aprox 80 calories. While the egg white (about 33 grams of the 50) has 17 calories.
That means the addition of 17grams of yolk adds 63 calories.
100grams of yolk has 322calories
100grams of whites has 52 calories.
A great compromise is mix them.
Instead of a 3 egg omelet (240calories)
Have 1 egg, and 100grams of egg whites. (132 calories)
All for the same volume, and you still get the yolk flavor.
That 108 calories saved......you know what that means???/
FREE CHEESE.
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melissa6771 wrote: »Every morning, I have an egg with 3-4 egg whites, scrambled with a half ounce of shredded mozzarella, and either a banana, a piece of whole wheat toast or bran buds with milk for my carb. I add in 2 pieces of microwaved bacon on my days off.
Personally, I can't eat the ones in the carton. I have to use real egg whites. It's a texture thing for me. I can tell the difference. Thankfully, regular eggs are back down to $1-$1.50 a dozen here so I buy those for my egg whites and egglands best for my whole eggs.
@brb_2013 where are you located that eggs are $6 a dozen? I would die! Lol
@melissa6671 hope I tagged you right. I'm speaking about the cartons of pure egg whites. I hate wasting half an egg, and generally appreciate the convenience. I live in Portland, OR. I may be lucky to find one around $5 but usually closer to 6.0 -
melissa6771 wrote: »Every morning, I have an egg with 3-4 egg whites, scrambled with a half ounce of shredded mozzarella, and either a banana, a piece of whole wheat toast or bran buds with milk for my carb. I add in 2 pieces of microwaved bacon on my days off.
Personally, I can't eat the ones in the carton. I have to use real egg whites. It's a texture thing for me. I can tell the difference. Thankfully, regular eggs are back down to $1-$1.50 a dozen here so I buy those for my egg whites and egglands best for my whole eggs.
@brb_2013 where are you located that eggs are $6 a dozen? I would die! Lol
@melissa6671 hope I tagged you right. I'm speaking about the cartons of pure egg whites. I hate wasting half an egg, and generally appreciate the convenience. I live in Portland, OR. I may be lucky to find one around $5 but usually closer to 6.
No, you tagged someone else, the numbers we're wrong... Lol
That makes more sense. Thanks. Anyhow, I hear ya. I hate to waste food, but it actually works out cheaper for me when the eggs are back down as cheap as they are now and I like them better. I do feel guilty every time I toss one.0 -
i enjoy the egg whites with an egg and it does save a lot of calories.0
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gordonfitlog wrote: »Sweets1954 wrote: »I prefer whole eggs and find it is cheaper to buy a dozen eggs and throw away the yolks if I want just egg whites. The carton variety is much more expensive. I find just egg whites to be very flat and tasteless, the yolk adds very little additional calories.
while egg whites may not be everyones cup of tea, you may be surprised how many calories that yolk adds.
A large egg (50g) has aprox 80 calories. While the egg white (about 33 grams of the 50) has 17 calories.
That means the addition of 17grams of yolk adds 63 calories.
100grams of yolk has 322calories
100grams of whites has 52 calories.
A great compromise is mix them.
Instead of a 3 egg omelet (240calories)
Have 1 egg, and 100grams of egg whites. (132 calories)
All for the same volume, and you still get the yolk flavor.
That 108 calories saved......you know what that means???/
FREE CHEESE.
I was thinking of putting up numbers on how big a difference in calories there actually is between 46 grams egg whites and 50 grams whole eggs. You and i have the same rationale. Save calories to add more yummy food. Like FREE CHEESE!
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