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Egg white and protein — cooked vs. raw
Posted on 2/12/22 at 12:41 pm
Posted on 2/12/22 at 12:41 pm
I’ve been putting liquid egg whites [pasteurized from Costco] in my protein smoothies to help meet my daily protein goals after getting tired of eating boring old scrambled “4 egg whites plus 1 egg.”
Someone recently referred me to a study which said you only get half the protein when consuming the egg whites “raw” versus cooked, and she said pasteurized egg whites are still considered “raw”. Apparently cooking makes more of the protein bioavailable. The study actually links to the original research that discovered this, and that study simply said cooked was better than raw but didn’t really address where pasteurization falls on the spectrum.
Has anyone looked in to this?
Someone recently referred me to a study which said you only get half the protein when consuming the egg whites “raw” versus cooked, and she said pasteurized egg whites are still considered “raw”. Apparently cooking makes more of the protein bioavailable. The study actually links to the original research that discovered this, and that study simply said cooked was better than raw but didn’t really address where pasteurization falls on the spectrum.
Has anyone looked in to this?
6
Posted on 2/12/22 at 4:01 pm to amgslg
I'm sure it just depends on how well your gut is handling raw foods. Most people digest cooked better. See: Caveman once he discovered fire.
Posted on 6/2/22 at 9:17 am to amgslg
There’s the risk of a biotin deficiency if you consume too many egg whites. I think raw increases the risk.
Posted on 6/2/22 at 8:15 pm to amgslg
Raw eggs whites are considerably difficult to digest (and carry disease risk)
Upside gain < downside risk
Nix it
Upside gain < downside risk
Nix it
Posted on 6/6/22 at 8:54 am to amgslg
Eat pasteurized, they are 100% bio-available where as cooked/raw are 80% and 70%, I may have those flipped for raw/cooked. You can buy pasteurized at Costco for fairly cheap and you can mix them with anything straight from the carton as they have no taste. They are more expensive but available at any grocery store, costcos are cheap and stored where you don’t have to worry about your whole batch going bad after a single use. Once you switch over to pasteurized eggs, you’ll never buy protein powder again.
This post was edited on 6/6/22 at 9:10 am
Posted on 6/6/22 at 9:17 am to amgslg
Cooked eggs have a bioavailability of around 91% for protein, while protein from raw eggs only is 50% bioavailable (Evenepoel et al., 1998)
Just get some pre-boiled eggs. I do that and it simplifies the process. I just drip some Sriracha on those frickers and shove 'em in my mouth.
Just get some pre-boiled eggs. I do that and it simplifies the process. I just drip some Sriracha on those frickers and shove 'em in my mouth.
Posted on 6/6/22 at 12:37 pm to Turf Taint
Egg whites are not raw. They’re pasteurized
I’ve drank egg whites for 15 years
I’ve drank egg whites for 15 years
This post was edited on 6/6/22 at 12:38 pm
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