Are you eating egg whites as a lean protein source? Eating whole eggs may be healthier and lead to greater benefits bodywide, including boosting levels of an important hormone.
In recent decades, egg whites — in everything from egg-white omelets to smoothies — have been promoted as the ultimate healthy protein choice. But while it’s true that egg whites provide lean protein — about 3.6 grams (g) in one large egg white — eating the whole egg provides nearly double that amount,[ii] along with a plethora of additional nutrients, from healthy fats, lutein and zeaxanthin to choline, selenium and B vitamins.
“The removal of the yolk is often promoted for improved health when multiple eggs are consumed,” researchers with the University of Illinois at Urbana-Champaign explained. “This is an unsubstantiated belief related to the cholesterol and fat content of the egg yolk. The yolk is nutrient dense and contains 40% of the total protein contained in the egg, and its removal seems counterproductive for meeting protein recommendations.”
In fact, if you only consume egg whites, you could be missing out on valuable benefits, including a boost to your testosterone levels and muscular strength, along with a reduction in body fat.

Whole Eggs Vs. Egg Whites During Resistance Training
Among young men engaging in resistance training (RT), whole eggs were superior to egg whites as a post-workout snack, according to research published in the Journal of Strength and Conditioning Research.
Thirty individuals consumed either three whole eggs or six egg whites immediately after resistance training — three sessions per week for 12 weeks. The whole egg group enjoyed more fitness gains, including greater change in lean body mass and improvements in testosterone and strength.
According to the study”Post-exercise whole egg ingestion increases knee extension and handgrip strength, testosterone, and reduces body fat percentage compared with postexercise egg white ingestion, despite no group differences in muscle mass, in resistance-trained young males. Whole eggs consumption may be preferable during RT programs geared toward the improvement of muscular strength and body fat percentage.”
Past research has shown that eating whole eggs after resistance exercise led to greater stimulation of myofibrillar protein synthesis compared to eating egg whites, even though the protein content was matched.
Infact the team recommended against the common practice of discarding the yolk when consuming eggs, noting,”The yolk is nutrient dense and may contain a variety of important bioactive compounds such as lipids, micronutrients, antioxidant carotenoids, and microRNAs. The removal of the yolk and its associated nutrients from eggs may limit the stimulation of muscle protein synthesis rates as well as overall human health.”

Whole Eggs Boost Testosterone Levels
A seldom talked about benefit of eating whole eggs is their potential to elevate testosterone levels naturally. Testosterone levels decline with age, with bioavailable levels falling about 2% to 3% per year in adult men.
The Journal of Strength and Conditioning Research study found that the men consuming three whole eggs after resistance training increased testosterone levels by 2.4 ng/ml, while the egg white group only increased levels by 0.7 ng/ml. It’s possible that the additional cholesterol consumed from the whole eggs is involved, since testosterone is synthesized from cholesterol.
Additionally, a 2019 pilot study examining the effect of macronutrients on reproductive hormones in overweight men found that the protein in eggs is albumin, improved testosterone levels compared to a McDonalds meal of two breakfast sandwiches (sausage, egg and cheese) and two hashbrowns.
For those still worried about the cholesterol in whole eggs, research shows it’s beneficial for your heart.
In a study that examined the association between egg intake and 10-year risk of cardiovascular disease, consuming one to three eggs per week was associated with a 60% lower risk of developing cardiovascular disease, while consuming four to seven eggs per week was associated with a 75% lower risk.

Notable Nutrients in Egg Yolks
There’s much more to protein when it comes to reasons to consume eggs, and the yolk in particular. If you exclude the yolk when eating eggs, you’re missing out on the following notable nutrients:
• Phospholipids — One egg yolk contains about 6 g of lipids, 30% of which are phospholipids, which are linked to anti-inflammatory effects.[xii] One study of individuals with metabolic syndrome found that eating three whole eggs per day reduced tumor necrosis factor-alpha, an inflammatory biomarker, but egg substitute did not.[xiii] Consuming whole eggs also led to a significant drop in C-reactive protein levels, a measure of inflammation, in overweight men.[xiv]
• Choline — Egg yolks are rich in choline, which many Americans do not consume enough of.[xv] In addition to playing a major role in healthy fetal development, choline is involved in metabolism, cell structure and neurotransmitter synthesis, and deficiency may be involved in liver disease, atherosclerosis and neurological disorders.[xvi]
• Lutein and zeaxanthin — These carotenoids are found in the retina, where they help filter damaging blue light and sunlight, reducing the risk of age-related macular degeneration. In adults ages 60 and over, consuming one whole egg per day for five weeks significantly increased lutein and zeaxanthin concentrations.
Study authors reported, ”Lutein and zeaxanthin play a role in the prevention of age-related macular degeneration (AMD) by aiding in the filtering of damaging blue light and sunlight. Because AMD is thought to be associated with long-term oxidative damage to the retina, the reported findings-that lutein and zeaxanthin are two very powerful antioxidants, absorb ultraviolet light, and serve to protect the lens from oxidative damage­ would suggest an important role for these nutrients in preventing or treating this disease… The chicken egg yolk-a matrix composed of digestible lipids (ie,cholesterol, triglycerides, and phospholipids) also contains lutein and zeaxanthin dispersed in the matrix along
with other fat-soluble micronutrients such as vitamin A, vitamin D, and vitamin E. The lipid matrix of the yolk of chicken eggs provides a readily bioavailable dietary source of lutein and zeaxanthin that is even more bioavailable than lutein supplements and spinach… These observations suggest that eggs can be used by individuals who want to increase their circulating concentrations of these carotenoids.”
To get the most nutritional value from whole eggs, source from chickens that are free to roam, eating a species-appropriate diet (eg, insects and mixed grasses, herbs, and legumes). As noted in Improving the Safety and Quality of Eggs and Egg Products, ”As hens in free-range and organic production systems have access to outdoor areas with either _vegetation or are supplied with forage material of plant origin, the availability of carotenoids
is high compared with hens in conventional husbandry systems.”15
What’s more, a recent study found that eggs from pastured hens boasted twice as much vitamin E and long-chain omega-3 fats, and thirty-eight percent higher vitamin A concentration. Ultimately, enjoy the many health benefits of pastured whole eggs, and you’11 notice a difference in the flavor as well.
Well Being Journal adapted the above article from the previously published original at greenmedinfo.com titled «Whole Eggs Raise Levels of This Valuable Hormone,” August3, 2023.

References available at the following website address: https://wellbeingjournal.com/boost-healthy-hormones-with­
whole-eggs-wbj-winter-2024-references/