Who am I and what have I done with Skyler?
In addition to being insanely busy with grad school and doing things like hiking out to Los Angeles to check in on our studio-in-a-skyscraper, I’ve just not been as motivated to write as I’ve been in the past. I figured out why: I took myself too seriously. By that I mean that, when I said I was going to do a research review, I got all Alan Aragon about the whole thing. Alan is a great guy but I don’t think, write, or talk like Alan so why should my research reviews sound like his?
If you wanted dry science you can go to other blogs for that. I like to inform in the context of stories and metaphors. I don’t even talk in words and sentences in real life but rather in stories and parables. Really, ask my wife.
Does that mean you’re not getting a research review? Not at all; in fact I have to write a damn 10 page research review for a research methods class. I’ll just post the thing up here when I’m done. It might not cover all 10 topics of the biomarkers of fitness through aging but it will cover a whole lot of them. Anything left will get a couple blog posts because I find it all so very fascinating, if only for selfish, selfish reasons.
So what does this all have to do with eggs?
Keith and I were having a discussion the other day about a workout day shake that I’ve been making, “Food in a Blender, “ which comes from the dirty wino Dallas of the Whole9 fame. The recipe calls for raw eggs and Keith cited the fact that raw egg protein is not as bio-available on the whole compared to just the yolk, likely because of a nasty little inhibitor of the digestive enzyme trypsin. He clearly got this from Chris Masterjohn, which I know because he told me.
Masterjohn is right that in the particular study shows a drastic decrease in protein utilization of raw eggs versus cooked eggs. A ~49% decrease in protein absorbed versus ingested is a huge number. Here’s the thing about studies: they can be repeated and refined and that’s what the same researchers did the following year. The second time around the researchers found only a 35% of the protein escaped digestion when raw compared to 5% cooked. Still a lot of protein lost but here’s the thing: a yolk averages 2.7g of protein while the white averages 3.6g of protein.
To put it another way, would you rather have 65% of the possible available protein or 95% of only 46% of the available protein? Even if the white does inhibit some of the protein absorption it is not enough of a problem using the figures from either study (e.g. 90% of 46% of the protein vs. 51% of 100% of the protein) to go through the hassle of separating the white from the yolk. As an aside, I get a load of biotin in my diet; I’m not worried about 2 meals a week being negatively affected by avidin to try to avoid egg whites raw for this reason either.
In short: get good eggs from a great source and if you decide to knock them back raw know you’re still getting more complete protein than you would be ditching the white.