What is egg white protein powder?
The egg white, also known as the albumen, is the clear liquid that surrounds the yellow yolk of an egg. It constitutes about two thirds of the egg by weight, and is made up of 90% water and 10% protein. Egg white protein powder is made with dried egg whites. Spray drying is the most common way to dry (dehydrate) egg whites, and involves spraying pasteurized egg whites into a chamber through which hot air is passing. This process removes almost all of the moisture, leaving behind a fine white powder that is roughly 80% protein. Egg white protein powder can be added to protein shakes, smoothies, oatmeal, and other recipes.
Is egg white protein good for you?
Egg white is a complete protein, meaning that it contains all nine essential amino acids that the body needs but cannot produce on its own. Egg protein is also one of the most bioavailable sources of dietary protein, meaning that it is easy for the body to absorb and use it. In fact, it has a protein digestibility-corrected amino acid score (PDCAAS) of 100, which is as good as it gets. Research has also shown that despite equivalent amino acid scores and digestion-absorption rates, the net protein utilization (NPU) value of egg protein is higher than that of whey and soy protein. This means that you get the most bang for your buck with egg protein. Egg whites are therefore considered by many to be the perfect source of protein, serving as the standard for comparison for other protein sources.
Egg white protein powder benefits.
Naturally high in protein – First of all, egg whites are naturally high in protein. A dried egg white is roughly 80% protein, which gives it more protein per gram than any other dietary protein source. Other dietary protein sources (peas, whey, etc.) have to be mechanically or chemically stripped of everything but the protein before they can be used as protein powder. Egg white protein is also a complete protein, meaning it contains all nine essential amino acids that the body needs but cannot produce on its own. Many dietary proteins, including most plant-based proteins, are not complete.
Easy to digest – The main reason why we use egg whites is that they are easy to digest. Unless you have a sensitivity or allergy to eggs, egg white protein is the best protein for people with gut issues and sensitive stomachs. It is low in fiber, low-FODMAP, naturally alkaline, and has the highest protein digestibility-corrected amino acid score (PDCAAS) of any dietary protein. Our customers have experienced fewer digestive issues with egg white protein than with any other type of protein.
Delicious – Egg whites taste good. Most protein powders, on the other hand, have a chalky aftertaste because they are made with protein isolates. Protein isolates, which are listed on the ingredient list as “pea protein" and "whey protein" as opposed to “peas" and "whey,” are missing the nutrients that make food taste good. Moreover, the eggs we use are broken less than twenty four hours from when they were laid. Other eggs sit for days, sometimes weeks before being processed. This causes them to release a chemical called hydrogen sulfide known for its potent sulfur (eggy) odor.
What is the best egg white protein powder?
Vanilla egg white protein powder – Vanilla egg white protein powder is the most gut-friendly of the flavored egg white protein powders. It is made with real Madagascar vanilla beans, and is a great addition to smoothies and baked goods. If you have gut issues or a sensitive stomach, we recommend starting with vanilla egg white protein powder.
Chocolate egg white protein powder – When blended with milk and ice, chocolate egg white protein powder makes a crave-worthy protein shake. That said, it is made with Ecuadorian cocoa, which can trigger heartburn for some people. If you have GERD or acid reflux, we recommend ordering samples of our chocolate egg white protein powder or choosing another flavor.
Mocha egg white protein powder – Adding mocha egg white protein powder to your breakfast is a great way to jump-start your day. It is made with spray-dried Colombian coffee, and one serving contains 10mg of caffeine. For reference, an 8oz cup of coffee contains 100mg. If you are sensitive to caffeine, we recommend ordering samples of our mocha egg white protein powder or choosing another flavor.
Peanut butter egg white protein powder – Peanut butter egg white protein powder is made with Georgia peanuts. 1 serving size is low in FODMAPs and is safe for the vast majority of people with IBS. Peanut butter egg white protein powder is also an awesome addition to oatmeal and protein pancakes.
Unflavored egg white protein powder – Unflavored egg white protein powder is the most gut-friendly egg white protein powder. That said, unlike the other options, it does not taste good when mixed with just milk or water. If you want to make protein shake, we recommend blending our unflavored egg white protein powder with ingredients like banana and peanut butter. You can also add it to smoothies, oatmeal, and other recipes.
Matcha egg white protein powder – Matcha egg white protein powder is made with Japanese matcha (green tea). It is a great addition to fruit smoothies, and contains a small amount of caffeine. If you are sensitive to caffeine, we recommend ordering samples of our matcha egg white protein powder or choosing another flavor.
How to use egg white protein powder.
1 serving of egg white protein powder can be mixed with 1-2 cups of cold milk or water to make a protein shake. It can also be added to smoothies, oatmeal, and recipes for an easy protein boost. Check out our high protein recipes for more ideas. If you choose to make a protein shake, use a blender or shaker bottle. Unlike other companies, we do not use food additives to help our egg white protein powder dissolve. Our unflavored egg white protein powder, unlike our other egg white protein powders, is not meant to be mixed with just milk or water. It is meant to be added to smoothies, oatmeal, and recipes.
When to use egg white protein powder.
The best time to add egg white protein powder to your diet is in the morning. Eating lots of protein breakfast will keep you full until lunch, discourage overeating, and reduce snacking later in the day. Higher protein intake at breakfast is also associated with higher total daily protein intake. In other words, a high protein breakfast, despite its satiating effects, allows you to maximize the amount of protein that you consume over the course of the day.
Egg white protein powder vs whey.
Egg white protein is, from a nutritional standpoint, basically identical to whey protein, which has long been considered to be the gold standard for protein supplementation. Both egg white and whey protein are highly bioavailable complete proteins, meaning they are easily absorbed and used by the body, and both contain all of the essential amino acids that the body needs, but cannot produce on its own.
One important difference between whey and egg white protein is digestibility. Egg white protein is easy to digest. Dairy-based proteins like whey, on the other hand, are not. Whey, which is a byproduct of cheese and yogurt production, is known to cause digestive issues, especially for people with lactose intolerance and irritable bowel syndrome (IBS).
Another difference between whey and egg white protein is how it affects your skin. Whey protein indirectly stimulates insulin production, which regulates sebum production. Sebum, an oily, waxy substance produced by your body’s sebaceous glands, can clog your pores and cause pimples. It can also hinder your ability to process blood sugar efficiently, causing inflammation in your skin. Egg white protein, on the contrary, will not make you breakout.
Egg white protein also has a considerably smaller environmental impact than whey protein. Dairy cows and their manure produce enormous amounts of greenhouse gas emissions, the poor handling of manure and fertilizers pollute local water resources, and dairy farming and feed production can lead to the loss of ecologically important areas such as prairies, wetlands, and forests.