Enjoy raw egg yolks; skip the raw egg whites.

On the subject of raw eggs, Sally Fallon Morell writes “. . . it is fine to consume plenty of raw egg yolks, a custom found in many traditional diets, but consumption of raw egg whites on a regular basis can lead to digestive problems. The problem is . . . that raw egg whites contain enzyme inhibitors that can interfere with protein digestion. Whole eggs should be cooked—and it is fine to cook them any way you like them, even scrambled. Beating or whipping eggs does not damage the proteins or cause the cholesterol to oxidize.” [18] Oxidation only occurs when eggs are forced out of tiny holes with high pressure during commercial processing. [19] Click on the article to see the citations.

What’s the story with raw eggs?

Sally continues in this article: “There are three concerns when it comes to eating raw eggs: salmonella, avidin (a biotin inhibitor), and trypsin or enzyme inhibitors. Salmonella is only an issue if the egg comes from an unhealthy, battery-raised chicken. And even then, the risk of salmonella contamination is one in every 30,000 eggs. On the other hand, the risk is almost non- existent in eggs from hens living on pasture, soaking up sunshine and feeding on nourishing foods, such as insects, flax, alfalfa and algae. [16] The second concern is avidin, found in egg whites, which binds to the B vitamin biotin, preventing its absorption. Egg yolks are actually a concentrated source of biotin and moreover, one would need to consume an unappetizing number of raw eggs to actually induce a deficiency. Cooking the egg white at least reduces avidin, thus sparing a portion of the residing biotin. [17] Ultimately, salmonella and avidin hold little weight when evaluating the pros and cons of raw egg consumption.

Of most concern are the enzyme inhibitors found within the egg white, similar to those in nuts and beans. Cooking neutralizes these inhibitors, which if left intact interfere with protein digestion and could potentially lead to digestive woes. One study performed at University Hospital Leuven in Belgium found that consuming cooked egg compared to raw improved protein digestion by 40 percent. [18] This is not to say a fresh, whole raw egg (with the white) obtained from a pastured hen on occasion is taboo, but it is best to be more liberal with the raw yolks in smoothies and popsicles, or stirred into porridge and salad dressing. [19] Of course, cooked whole egg is a nourishing option as well.” Click on the article to see the citations.

Marillyn of Just Making Nose offer us 6 Ways to Eat More Raw Egg Yolks.

What do I do with the raw egg whites?

Bake them in coconut macaroons or non-coconut macaroons or add them to your scrambled eggs or frittatas!