Drinking Egg Whites – Risks, Benefits And Can You Drink Them?

It doesn’t matter whether you’re trying to burn fat and lose weight, tone your muscles, build lean muscle mass, or completely transform your body, if you’re serious about getting in shape, you’re going to want to follow a healthy diet.

Diet plays a key role in a wide range of physiological processes within the body, and if you want to look good and feel good in the process, you need to ensure that you’re eating the right foods at the right times.

As far as a healthy diet is concerned, of course, we need to be eating fresh fruits, vegetables, complex carbs, and healthy fats.

We also must ensure that we are getting enough high-quality protein. That is where drinking egg whites proves to be so beneficial.

Now, before people start getting all flustered and talking about salmonella, bacteria, food poisoning, etc, just be aware that it can be beneficial and perfectly safe if done correctly.

Eggs are a very versatile food that can taste great and provide a wide range of benefits. Here’s a look at the benefits, and how to do so safely.

What Are Eggs?

We all know what eggs are, right?

Well, just in case, here’s a very quick breakdown.

There is a wide range of different types of eggs out there, yet the eggs that human beings consume are almost exclusively laid by chickens. If not chickens, ducks, geese, or even ostriches.

If you want to get all scientific and technical, an egg is described as an organic vessel that is grown by a living creature to carry a fertilized egg cell, which, if you were paying attention in biology class, you would know as a Zygote.

The egg’s role is to protect and incubate the embryo until it has become an animal fetus.

When this occurs, the animal is ready to emerge from the egg, and the eggshell hatches.

It may sound gross, but the eggs that we consume are unfertilized, which means that there is no chance that an embryo could form and turn into a living creature.

So, whether you have yours fried, sunny side up, over easy, scrambled, poached, coddled, baked, or prepared any other way for that matter, hopefully, you’ll have a newfound appreciation for the food commonly consumed at breakfast.

Egg White Vs Whole Egg:

Can You Drink Egg White Raw?

Remember how, in the 70s and 80s, everybody who had ever watched a Rocky movie would drink raw eggs if they wanted to bulk up, build muscle, and get in shape?

Yeah, don’t do that!

Decades ago, after eggs were found to contain far less cholesterol than initially thought, while also containing healthy HDL cholesterol which the body needs, fitness fanatics would stock up their grocery carts with cartons upon cartons of freshly laid hen’s eggs.

Rather than doing the sensible thing and cooking the eggs, however, they would instead break them into a glass and drink them raw, just like the ‘Italian Stallion’ Rocky Balboa did in the epic Sly Stallone movie.

Did these raw eggs give these people superhuman strength and turn them into World Championship boxers?

No, not at all.

Rather than the protein from the eggs helping to build lean muscle mass, boost recovery, and increase strength and power, they often ironically had the exact opposite effect.

There have been countless cases in the past of bodybuilders and budding boxers drinking raw eggs for breakfast getting very sick and coming down with food poisoning.

Raw eggs can contain bacteria, including salmonella bacteria.

Salmonella can thrive within the intestinal tract of living creatures.

Human beings usually contract salmonella poisoning after consuming the bacteria from foods contaminated with the feces of infected animals.

We won’t go into too much detail here, but we all know where eggs come from, right?

Food poisoning can lead to diarrhea, vomiting, sickness, fever, fatigue, infection, and weight loss, and can even be fatal.

The ironic thing is that the people who consumed raw eggs hoping to build muscle and get bigger and stronger got smaller and weaker because they got so sick, lost so much muscle and fluid, and were unable to train for so long because they were so sick.

So, in answer to whether you can consume raw eggs, the answer is no.

Is Drinking Egg Whites Safe?

Okay, so we’ve established that consuming raw eggs is very dangerous and should never be done, so how the heck can you drink an egg white safely?

The only way to kill off the bacteria that causes salmonella is to cook the eggs, including the egg whites.

Egg whites, as you know, go firm when cooked, so how can you drink them?

Some people may blend cooked egg whites in the world’s most disgusting shake and drink them that way. While you can do that if you wish, we can’t think of anything more disgusting.

The safe way of drinking egg whites is to purchase and consume liquid egg whites.

Why Are Liquid Egg Whites Safe?

We know that raw eggs are dangerous to consume, so why is it safe to drink liquid egg whites? Well, because liquid egg whites are NOT the same as raw egg whites.

As mentioned, raw eggs carry salmonella and other dangerous bacteria that can make you very sick. For raw eggs to be made safe, they need to be cooked to kill off the bacteria, or they need to be pasteurized.

Liquid egg whites are egg whites that have been pasteurized, rendering them safe to be consumed in a liquid state.

Though they have the appearance of raw egg whites, they are not raw due to the pasteurization process.

This process kills off any harmful germs or bacteria, without denaturing the protein.

This process gently heats the liquid egg whites to a temperature of 134 degrees F, which destroys any harmful salmonella bacteria residing in the whites, without damaging or denaturing the protein in the egg whites.

They are then left to cool where they will then be deemed safe to consume and will have maintained all of their protein content.

Without being pasteurized, you can’t guarantee that egg whites will be safe to consume and free of harmful bacteria.

This is why, if you come across a cracked egg, you should throw it out rather than cook with it.

What Does Drinking Egg Whites Taste Like?

Assuming that you have read what we said above about only consuming liquid egg whites rather than raw egg whites that have not been pasteurized, you may be wondering what the egg whites taste like.

Cooked egg whites have a distinct smell and flavor. We won’t say what they smell like, but you probably know, and you probably don’t enjoy it all too much.

While the egg whites may not have the sulfurous taste they do smell, they still don’t taste very pleasant to a lot of people.

This is one key reason why people tend to avoid drinking liquid egg whites.

If you’re one of those people who does not like the taste of egg whites, the good news for you is the fact that drinking egg whites in liquid form has no real taste at all.

The pasteurized liquid egg whites are pretty much tasteless and can be consumed “raw” or used to cook with.

A lot of people will add them to smoothies to bulk up the protein and amino acid content, without spoiling the taste.

Liquid egg whites go light, airy, and fluffy when blended, this is why they’re great for adding volume to smoothies, and it’s why some cocktails use them.

What Are The Benefits Of Drinking Egg Whites?

Eggs are a very versatile food and can be cooked and prepared in a wide range of different ways. You would then, be forgiven for wondering why people would choose to drink egg whites in liquid form, instead of cooking with them.

Here’s a look at some of the main benefits.

Save Time

One of the simplest and most important benefits of drinking liquid egg whites is the fact that doing so will save you so much time.

If you’re in a hurry and you need a hit of protein and amino acids, cooking up a pan of scrambled eggs will take a few minutes, then you’ve got to eat them, and don’t even get us started on doing the washing up of the pots and pans afterward.

The great thing about drinking liquid egg whites is the fact that you can drink them straight from the carton as they are, rather than having to worry about cooking them first.

If you’re looking to save time, this is a huge benefit indeed.

Liquid Egg Whites Are Convenient

Another reason why so many people around the world drink so many liquid egg whites daily is the fact that they’re so convenient.

If you want to quickly whip up an egg white omelet, or a low-calorie batch of scrambled eggs, instead of separating egg whites from yolks, you can simply open the carton of egg whites and dump them straight into your pan and start cooking with them.

If you wanted to get the same amount of egg white from whole eggs, you’d have to use a lot of eggs and you’d need to find a use for the yolks, or at the very least, spend time separating them from the whites.

Egg Yolk vs. Egg White: What's the Difference?

Here, you could use maybe two whole eggs and then add extra liquid egg whites to whip up a high-protein omelet.

You don’t just have to use them for cooking, either. The beauty of liquid egg whites is the fact that they’ve already been pasteurized so they’re safe to consume in a “raw” state.

You could chug them out of the carton, or maybe add them to a smoothie, or even a soup. When you’re done with them, simply put the lid back on, and put them away until next time.

Drinking Egg Whites Is A Great Way To Increase Your Protein Intake

Protein is the macronutrient that is essential for muscle growth and repair.

Without sufficient amounts of protein, your muscles wouldn’t be able to repair themselves or rebuild themselves after a workout, no matter how hard you worked out.

We need protein to build big and strong muscles, yet finding high-quality protein sources is much easier said than done, even if some protein powders are expensive.

Eggs are a great source of protein and amino acids, but the problem is that you’d need to consume so many to hit your macro targets.

With liquid egg whites, you don’t need to worry.

Liquid egg whites provide a high-quality source of lean protein, without the need to shell or separate the eggs.

One cup of liquid egg whites will provide around 28g of protein, which is roughly the same amount as a small chicken breast.

Egg Whites Are A Complete Protein Source

Another benefit of consuming liquid egg whites daily is the fact that egg whites are rich in protein and amino acids.

Amino acids are the building blocks of protein molecules. Each amino acid has a different role to play in the body, yet each one is needed.

Together, they work in synergy to provide a wide range of health benefits and play key roles in numerous physiological processes.

The great thing about egg whites is the fact that they can call themselves a complete protein source because they contain all nine essential amino acids.

Essential amino acids are needed by the body, but ones that the body cannot make for itself. Instead, they must come from dietary sources.

Egg whites contain all essential and non-essential amino acids, making them a complete protein source and a wonderful source of amino acids.

Liquid Egg Whites Are Low In Calories

If you’re looking to lose weight or at the very least, maintain your weight and monitor your calories, liquid egg whites are a great thing to do.

While eggs are very healthy, the problem with eggs is the fact that whole eggs contain yolk, which is high in calories.

Sure, the yolk is still healthy and is a great source of good fat, but fat still contains calories and if you’re trying to monitor your calories and keep them low, fat is something you are going to want to consume sparingly.

Liquid egg whites are ideal for low-calorie diets, however, as they are made purely of egg whites, without any traces of the egg yolk.

The yolk is where the cholesterol and fat are found, and the egg whites are where the protein is found.

Not only do egg whites in liquid form help to assist with weight loss due to being low in calories, but they’re also great for weight loss because they promote muscle growth and repair.

Because muscle tissue is harder to maintain than fat, the body has to work harder to maintain it as you grow bigger.

The more muscle you have, the faster your metabolism becomes.

Liquid Egg Whites Are Pure Protein

When you purchase liquid egg whites, another huge benefit is the fact that they’re pure protein.

Whole eggs may not contain carbs, but they do contain fats in the yolk.

With liquid egg whites, if you’re tracking your macros, you’ll be pleased to know that they are nothing but pure protein per serving.

There are no carbs and no fats, just good quality, muscle-building protein.

Why Do People Take Biotin Supplements With Liquid Egg Whites?

As hugely beneficial as egg whites can be, one thing you’ll notice when talking to people who drink them daily is that they recommend a biotin supplement.

Uncooked egg whites contain a compound known as Avidin.

When consumed, Avidin binds itself to biotin in the body, which prevents the intestines from absorbing it.

When you cook egg whites the cooking process denatures the Avidin, but raw or pasteurized, and the Avidin is still present.

Biotin is a B vitamin that plays key roles in numerous aspects of physiological health, especially as far as metabolism is concerned.

A Biotin deficiency can leave you feeling tired and lethargic, it can slow your metabolism, and it can leave your fingernails and your hair brittle.

If you drink egg whites daily, it is best to take a biotin supplement daily as well. Make sure you take the biotin several hours before, or after, consuming the liquid egg whites.

Final Thoughts

So, as you can see, drinking egg whites is very healthy and very beneficial as long as you choose liquid egg whites.

Providing the egg whites have been pasteurized they will be free of any harmful germs or bacteria, and they will provide you with plenty of protein and amino acids quickly and conveniently.