Egg Whites - Raw VS. Pasteurized

[ripitupbaby]

I've heard that there is a difference between ingesting raw egg whites straight from the egg versus the ones that come pasteurized in the cartons... the difference being how bio-available the protein is and how well your body can actually use the protein.  The info I got wasn't entirely clear, which is why I am asking about it... something about a certain enzyme in the egg white that breaks down during the pasteurizing process (from the heat) that allows the body to better utilize the protein?  The suggestion is that drinking raw egg whites straight from the tap isn't as good for you as drinking the pasteurized ones. 

I haven't taken the time to research this question on my own, so I figured I'd start here.

(Let's put aside the arguement that raw egg whites could make you sick and just focus on the question of whether or not the proteins are utilized by your body in the same manner and at the same efficiency.)

[candidizzle]

i think what it is is that it allows for better digestion..... yes i have heard of this in many different places.

[ripitupbaby]

i think what it is is that it allows for better digestion..... yes i have heard of this in many different places.

Better digestion?  Not sure what that means.  Does that mean that you'll get better protein absorption or that you'll have less chance of getting a tummy ache? 

If it's the former, then I want to hear more about the evidence.  If it's the latter, then I don't care so much.

[candidizzle]

absorbtion..

but im not an expert rip. 

im sure someone like usmoke will know..

[Princess L]

I've heard that there is a difference between ingesting raw egg whites straight from the egg versus the ones that come pasteurized in the cartons... the difference being how bio-available the protein is and how well your body can actually use the protein.  The info I got wasn't entirely clear, which is why I am asking about it... something about a certain enzyme in the egg white that breaks down during the pasteurizing process (from the heat) that allows the body to better utilize the protein?  The suggestion is that drinking raw egg whites straight from the tap isn't as good for you as drinking the pasteurized ones. 

That is correct.

Raw egg yolks are absorbed better than whites, however, according to Digestibility of Cooked and Raw Egg Protein in Humans as Assessed by Stable Isotope Techniques -- Evenepoel et al. 128 (10): 1716 -- Journal of Nutrition, only 51% of raw egg white protein is absorbed during digestion compared to 91% for cooked egg white protein. According to Amount and fate of egg protein escaping assimilation in the small intestine of humans -- Evenepoel et al. 277 (5): 935 -- AJP - Gastrointestinal and Liver Physiology, the figures are 65% and 94% respectively.

BTW ~ Nothing has a 100% rating.

[ripitupbaby]

That is correct.

Raw egg yolks are absorbed better than whites, however, according to Digestibility of Cooked and Raw Egg Protein in Humans as Assessed by Stable Isotope Techniques -- Evenepoel et al. 128 (10): 1716 -- Journal of Nutrition, only 51% of raw egg white protein is absorbed during digestion compared to 91% for cooked egg white protein. According to Amount and fate of egg protein escaping assimilation in the small intestine of humans -- Evenepoel et al. 277 (5): 935 -- AJP - Gastrointestinal and Liver Physiology, the figures are 65% and 94% respectively.

BTW ~ Nothing has a 100% rating.

Thanks so much for the information.   

Almost twice as absorbable!

Now what I am wondering - and this may be a stupid question, but I just want to be perfectly clear on this - does pasteurization count as "cooking"?  I.e., would these numbers hold true for raw egg whites straight from the egg versus "raw" pasteurized egg whites from a carton?

[Princess L]

Thanks so much for the information.   

Almost twice as absorbable!

Now what I am wondering - and this may be a stupid question, but I just want to be perfectly clear on this - does pasteurization count as "cooking"?  I.e., would these numbers hold true for raw egg whites straight from the egg versus "raw" pasteurized egg whites from a carton?

Yes, I believe pasteurization brings the temperature up high enough to neutralize the avidin in order to allow (safe) absorption/digestion of the protein.

You planning on drinking lots of eggs?

[ripitupbaby]

Yes, I believe pasteurization brings the temperature up high enough to neutralize the avidin in order to allow (safe) absorption/digestion of the protein.

You planning on drinking lots of eggs?

I'm just starting to conquer my fear of raw egg whites.  I'm contest prepping and could use some variety... The Beast has been trying to get me to do egg white shakes for a while now.  She's got all kinds of crazy recipes! 

[Montague]

Hey Rip,
Would you mind sharing one or two of those recipes?

I drink Egg Beaters right out of the carton.
The craziest recipe I use consists of adding skim milk.

And if you’ve never tried it, I recommend buying the plain (unflavored) Egg Beaters – unless one of your recipes calls for the seasoned variety.

[ripitupbaby]

Hey Rip,
Would you mind sharing one or two of those recipes?

I drink Egg Beaters right out of the carton.
The craziest recipe I use consists of adding skim milk.

And if you’ve never tried it, I recommend buying the plain (unflavored) Egg Beaters – unless one of your recipes calls for the seasoned variety.

The one I tried recently was one cup All Whites (or egg beaters or whatever), 1 scoop chocolate protein powder (or more depending on how much protein you're looking for), ice cubes, and a splash of water.  It was good...tasted just like a chocolate frosty from Wendys.   

The Beast recommends getting some of those Crystal Light On the Go packets - the ones for 20 oz. water - and blending those with the egg whites.  She said 1-2 cups egg whites, 1 packet orange crystal light, and some ice cubes in the blender, and it tastes like a creamsicle.  She said raspberry is really good too.   I'm not sure I am ready for this one yet. 

And then, of course, there's this one...
The Turtle Shake
1/2 cup water
1 or 2 scoops chocolate protein
1 oz pecan halves, chopped
2 tbsp natural peanut butter
1 cup pasteurized egg whites
1/2 cup ice cubes

[Montague]

Those ALL sound really good - especially that last one.

Thanks, Rip!

[ripitupbaby]

Those ALL sound really good - especially that last one.

Thanks, Rip!

I know... that's the one I can't have right now.   

Another one she said was 1 scoop chocolate protein, 1 cup egg whites, 1-2 tbsp instant coffee, some splenda/equal, ice, and a splash of water.  That makes a mocha frappuchino. 

[Tapeworm]

Yes, I believe pasteurization brings the temperature up high enough to neutralize the avidin in order to allow (safe) absorption/digestion of the protein.

You planning on drinking lots of eggs?

Hmmm.  But do we know that destroying the avidin is the sole reason for the greater absorption of cooked whites?

Fwiw, I cook my whites then blend 'em up these days.  Princess L's majestic influence.

[Montague]

1.) I know... that's the one I can't have right now.   

2.) Another one she said was 1 scoop chocolate protein, 1 cup egg whites, 1-2 tbsp instant coffee, some splenda/equal, ice, and a splash of water.  That makes a mocha frappuchino. 

1.) Only 7 more weeks...

2.) Damn, you hit my coffee button! A while ago someone else here mentioned adding instant coffee to shakes, and I forgot all about it. I LOVE coffee, and used to brew a hot cup, chill it, then add to my shake – real P.I.A.

I always forget about instant coffee.
Any specific brand you favor?

Thanks again.

[ripitupbaby]

1.) Only 7 more weeks...

2.) Damn, you hit my coffee button! A while ago someone else here mentioned adding instant coffee to shakes, and I forgot all about it. I LOVE coffee, and used to brew a hot cup, chill it, then add to my shake – real P.I.A.

I always forget about instant coffee.
Any specific brand you favor?

Thanks again.

1.) 10 more weeks IF I do the North Americans, and then another 12 weeks after that till Nationals...but who's counting?! 

2.) I haven't actually tried the instant coffee myself, but I am going to give it a try if I remember to pick some up this weekend.  I have taken my leftover coffee from the pot in the mornings, poured it into an ice cube tray, frozen it, and used the cubes as the ice in protein shakes...that works very well too.