Raw eggs contain raw egg whites, which have long been a source of debate in terms of their safety for consumption. Some people claim that raw egg whites contain dangerous bacteria and should always be cooked before eating. Others argue that raw egg whites are perfectly safe to consume in moderation. So what’s the final verdict – can you put raw egg whites in your smoothies?
What Are Raw Egg Whites?
Egg whites refer to the clear liquid inside an egg that surrounds the yolk. Egg whites are about 90% water and 10% protein. They contain little to no fat, carbs, or cholesterol. The two main proteins in egg whites are ovalbumin and ovotransferrin. Ovalbumin accounts for over half the protein content. These proteins are an excellent source of essential amino acids. Unlike egg yolks, egg whites contain negligible amounts of nutrients like vitamins, minerals, and healthy fats.
When eggs are raw, it means the eggs have not been cooked. The egg whites and yolks remain in their natural state. Raw egg whites have a translucent, jelly-like texture. When heated, the proteins in the egg white denature and turn opaque white. This results in the characteristic solidified texture of cooked eggs.
So in summary, raw egg whites refer to the clear liquid part of uncooked eggs that provide an excellent source of protein.
Potential Benefits of Raw Egg Whites
Here are some of the proposed benefits associated with consuming raw egg whites:
– High in Protein – Egg whites contain about 3.5 grams of protein per 17 grams (1 large egg white). The protein is complete, meaning it provides all essential amino acids required by the body.
– Low in Calories – With just 17 calories per egg white, they are an ideal low-calorie source of protein. This makes them popular for weight loss.
– Fat-Free – Since egg yolks contain all the fats in eggs, egg whites are virtually fat-free. Each egg white has less than 0.5 grams of fat.
– Lowers Cholesterol – Multiple studies show that egg whites may lower LDL cholesterol and improve heart health markers.
– Nutrient Absorption – Some sources claim that raw egg whites may increase absorption of other nutrients when consumed together. However, research is lacking in this area.
– Increases Hydration – Egg whites are over 90% water, making them very hydrating. Adding them to smoothies can increase hydration.
– Leavening Agent – Whipped raw egg whites help leaven and aerate baked goods like soufflés, meringues, and mousses.
So in theory, adding raw egg whites to smoothies could boost the protein content, provide hydration, and decrease calories and fat if replacing other ingredients. However, the biggest question remains – are raw egg whites safe to consume?
Are Raw Egg Whites Safe to Eat?
Raw egg whites may harbor bacteria like Salmonella. However, the risk is relatively low in most cases. Here’s a look at the safety considerations:
– Salmonella – Raw egg whites may be contaminated with Salmonella enteritidis. This bacteria can cause food poisoning and major health risks in vulnerable groups. However, only about 1 in 20,000 eggs carries Salmonella. The FDA estimates only 79,000 cases of illness annually in the US (less than .01% of the population). Healthy people are unlikely to get sick from raw eggs.
– Biotin Interference – Raw egg whites contain a protein called avidin that can bind to biotin and prevent its absorption. Biotin helps metabolize fats, carbs, and amino acids. However, you would need to eat very high amounts of raw egg whites for it to cause a biotin deficiency.
– Food Allergies – Those with egg allergies should avoid raw egg whites due to risks of a reaction. Egg allergy is one of the most common food allergies in infants and children.
So while raw egg whites carry some risk, it is generally minimal. The majority of people will not experience any negative health effects. However, to minimize risk, source eggs from reputable suppliers, check for cracks, purchase pasteurized eggs, and don’t serve raw eggs to young children, elderly, pregnant women, or those with compromised immunity.
Pasteurized Egg Whites
If you want to consume raw egg whites but remain concerned about bacteria, consider using pasteurized egg whites. Pasteurized means the eggs have been briefly heated to destroy potential pathogens. Two methods of pasteurization include:
– In-Shell Pasteurization – The entire egg is heated to 135°F (57°C) for 1 hour and then cooled.
– Egg White Pasteurization – Separated egg whites are heated to 134-136°F (56-58°C) for 3.5 minutes.
Both methods kill bacteria while maintaining the raw egg texture and protein quality. Pasteurized egg whites will be labeled as such, so check when purchasing.
Pasteurized egg whites provide the same benefits of raw egg whites, such as high protein content, hydration, and low calories, without the potential risk of food poisoning.
Nutrition Comparison – Whole Eggs vs. Egg Whites
| Nutrient | Whole Eggs (1 large) | Egg Whites (1 large) |
|---|---|---|
| Calories | 72 | 17 |
| Fat (g) | 5 | 0 |
| Protein (g) | 6 | 4 |
| Carbs (g) | 0.6 | 0.2 |
| Cholesterol (mg) | 186 | 0 |
As shown above, egg whites contain less fat and cholesterol compared to whole eggs. But they also have slightly less protein and no vital nutrients found in egg yolks.
So if you are watching cholesterol or fat intake, egg whites are the better choice. But for overall nutrition, whole eggs provide more benefits.
Do Raw Egg Whites Add Nutrition to Smoothies?
Given that raw egg whites are low in overall nutrients, they don’t significantly boost the nutritional value of smoothies. However, they provide an added protein punch.
Here are some nutritional benefits of adding raw egg whites to smoothies:
– Increased Protein – Just 1 egg white provides 3-4 grams of high-quality protein. This helps make smoothies more satiating.
– Additional Hydration – The water content in egg whites can help hydrate the body. This may be preferred over adding water alone which dilutes flavor.
– Reduced Calories – Using egg whites instead of whole eggs cuts the calories while still providing protein. Replacing ingredients like oils, nut butters, or avocado with egg whites also cuts calories.
– Lower Fat Content – Egg whites add volume and thickness to smoothies without adding fat like most high-protein options (e.g. greek yogurt, cottage cheese, etc.).
So in summary, raw egg whites mainly add an extra dose of protein to smoothies without contributing many other nutrients outside of water content. But the protein alone can help improve smoothie nutrition, especially in low-calorie or post-workout smoothies.
Do Raw Egg Whites Change the Texture?
Raw egg whites change both the texture and consistency of smoothies. Here’s how:
– Thickening – Raw egg whites add viscosity and a rich, creamy mouthfeel. Just 1-2 tbsp can make smoothies thicker.
– Fluffiness – When whisked and aerated, raw eggs create a light, frothy texture. The air bubbles add volume.
– Emulsification – Egg whites help emulsify the ingredients to create a smooth, even consistency rather than separation.
– Foaminess – Vigorous blending incorporates air into the egg whites, creating a foamy texture on top of smoothies.
– Watery – Too many egg whites without enough other ingredients can make smoothies watery. 1-2 large egg whites per smoothie is ideal.
The raw egg white texture remains intact rather than becoming cooked like typical eggs. So they impart a soft, delicate, whipped consistency versus chewy, scrambled egg bits. But the texture can be unappealing if not fully blended.
Overall, raw egg whites improve smoothie consistency, making them thicker, richer, and creamier. But texture preferences vary based on individual tastes.
Good Smoothie Combinations with Egg Whites
Egg whites pair well with many common smoothie ingredients. Try these winning combinations:
**Protein Power Smoothie**
– 1 cup Greek yogurt
– 1 banana
– 1 scoop protein powder
– 1-2 egg whites
– 1 cup milk
This smoothie gets an extra protein punch from raw egg whites. The banana provides sweetness to balance the savory protein.
**Post-Workout Recovery Smoothie**
– 1 cup egg whites (~6 eggs)
– 1 cup pineapple
– 1 cup coconut water
– 1-2 dates
– 1 tbsp honey
The egg whites offer refueling protein, while the pineapple and honey supply carbs to replenish glycogen stores. Coconut water provides hydration.
**Green Protein Smoothie**
– 1 cup spinach
– 1 cup kale
– 1 tbsp almond butter
– 1 banana
– 1 cup egg whites
– 1 cup almond milk
This smoothie sneaks extra greens into your diet thanks to the mild flavor of egg whites. The almond butter adds healthy fat.
**Low-Calorie Tropical Smoothie**
– 1 cup egg whites
– 1 cup frozen mango
– 1/2 cup pineapple
– 1 tsp lime juice
– 1 tsp coconut extract
– 1 cup coconut water
Egg whitesallow you to create a thick, fruity smoothie under 200 calories. Cut calories further by omitting the coconut water and extract.
**Pumpkin Pie Smoothie**
– 1/2 cup egg whites
– 1/2 cup pumpkin puree
– 1 tsp pumpkin pie spice
– 1 frozen banana
– 1 cup almond milk
– 1 tbsp almond butter
This smoothie tastes just like pumpkin pie but provides more nutrition. The egg whites lend a custard-like texture.
Tips for Adding Egg Whites to Smoothies
To get the best results when adding raw egg whites to smoothies, follow these tips:
– Use pasteurized eggs for safety
– Separate eggs and discard yolks to avoid excess fat and cholesterol
– 1-2 egg whites per smoothie is ideal
– Whisk egg whites before adding for fluffiness
– Add egg whites last and blend well until smooth
– Sweeten as needed to balance egg flavor
– Add water or milk for thinner consistency if too thick
– Refrigerate and consume smoothies with raw eggs within 24 hours
– Rinse blender well after use to avoid potential Salmonella sticking to surface
Always store leftover egg whites in an airtight container in the fridge up to 4 days. But for the freshest flavor and texture, smoothies with egg whites are best enjoyed right after making.
Potential Downsides of Egg Whites in Smoothies
While egg whites can positively impact smoothie nutrition, texture, and volume, there are a few potential drawbacks:
– Food safety risk if using raw, unpasteurized eggs
– Unappealing egg flavor if not adequately masked
– Over-foaming from excessive blending
– Adding too many whites makes smoothies watery
– Possible allergy risk
– Difficulty cleaning blender thoroughly after use
– Risk of feeling uncomfortably full from too much protein
To mitigate these risks, use pasteurized eggs, limit egg whites to 1-2 per smoothie, blend thoroughly with flavorful ingredients, rinse the blender well, and monitor portion sizes.
Shelf Life and Storage
Smoothies made with raw eggs should not sit at room temperature longer than 2 hours. Bacteria can start growing rapidly when liquids with egg whites are left unrefrigerated.
Here are some raw egg white smoothie storage guidelines:
– Store in an airtight container in the fridge up to 24 hours.
– Consume immediately after preparation for the safest results.
– Discard any unfinished smoothie if left out over 2 hours.
– Freeze smoothies up to 3 months but the texture will change with freezing.
– Label smoothies containing egg whites so others know not to consume raw.
Proper storage is especially important for those with weaker immune systems including children, pregnant women, and the elderly. Risk of foodborne illness increases over time.
The Verdict
In conclusion, adding raw egg whites to smoothies can provide exceptional protein content, creaminess, and volume when used properly. While raw egg whites carry a slight risk of Salmonella poisoning, this is quite low. For maximum safety, opt for pasteurized eggs. Include just 1-2 egg whites per smoothie, blend well with flavorful ingredients, and consume immediately after making. Incorporate egg whites into smoothies sparingly to minimize risks. While not necessary for smoothie nutrition, egg whites can offer an added protein boost some days but should not be consumed daily or in excess.
