For decades, particularly within the fitness world, we’ve been sold the idea that when you eat eggs, the ideal is always the white because of the protein, and that the “bad” part is the yolk, constantly linked to cholesterol. Yet, the reality in the nutrition world changes completely when you look closer.
In an interview on the podcast A Lo Grande, nutritionist and anti‑aging expert Marc Vergés has debunked this popular belief, uncovering the mistake that most people make when cooking this basic food and how we should prepare it if we want to maximize its anti-aging benefits.
The secret is in the yolk: why you shouldn’t overcook it
The big secret of the egg for brain health and slowing down aging lies in the yolk, but it requires careful handling because it is very delicate. According to expert Marc Vergés, the yolk contains highly beneficial nutrients such as choline, a substance excellent for the mind but that is destroyed if we overcook it. That’s why the nutritionist warns that the yolk should be “as undercooked as possible,” because otherwise you destroy a lot of its content.
To achieve this without hassle, he offers two very easy tricks: cooking a poached egg in boiling water for just the right amount of time so the yolk stays somewhat liquid, or making an omelet by cooking only the whites first and adding the yolks at the last second. In this way, Vergés explains, “you seal them and you’re left with something like a crepe in which, when you cut it, the yolk oozes out, remaining as raw as possible,” preserving all of its properties intact.
The danger of the white: why it can be inflammatory
As is well known, the white has long been praised as the part of the egg that should be prioritized. However, when you eat it, you must keep in mind one very important thing: unlike the yolk, this must be cooked thoroughly. In fact, Vergés clarifies that consuming a white that is undercooked or raw can be a health risk.
The raw white contains avidin and other proteins that are highly inflammatory and allergenic. That’s why you should eat it well-cooked or set it aside. Vergés further explains: “Set the white aside and use it for hair or facial masks, and let the yolk be eaten or given to your partner.”
Is it better to stop eating whites?
For a long time, we have followed the mistaken habit of discarding the yolk and only eating the whites to obtain protein, but Marc Vergés makes it clear that you don’t need to remove the white entirely if it is cooked properly. If your goal is to build muscle and you have no health issues or swelling, you can eat egg white without any problem as long as it is well cooked, since heating the white eliminates the substances that cause inflammation. On the other hand, if you suffer from inflammation or autoimmune diseases, the ideal approach is to be much more careful with a slightly undercooked yolk and to limit or cook the white to perfection.
