EGGS! One of the most debated nutrition subjects. We have been told they are "incredibly edible", to eat only certain parts, or to not eat them at all. What's the truth about eggs?? Well, I will give you the facts about eggs from the composition of their parts, to the labels they are given, and then let you form your own opinion.
TO EAT OR NOT TO EAT?!? That is the question.
We have all heard the back and forth in the media about eggs. They are high in protein, so they're good. But, they're high in cholesterol, so they're bad. The cholesterol and fat is in the yolk, so only eat the whites. What are you supposed to believe?
Here are the facts about the what's actually in an egg. Eggs consist of two parts, albumen and yolk. Albumen is also known as egg white. Albumen comprises more than half the egg’s total protein, niacin, riboflavin, chlorine, magnesium, potassium, sodium and sulfur.
The yolk or yellow portion contains all of the fat in the egg and a little less than half of the protein. IMPORTANT! KEEP READING BEFORE YOU FORM AN OPINION! Before you get all wigged out about the fact that the yolk contains all of the fat content in the egg, you need to realize what else is in the yolk, as well as the importance of the fat in the yolk.
The yolk contains the majority of the egg’s vitamins than the white, with the exception of riboflavin and niacin. ALL of the egg’s vitamins A, D and E are in the yolk. Egg yolks are also one of the few foods naturally containing vitamin D (you need D to absorb calcium and it also helps lift mood). The yolk also contains more phosphorus, manganese, iron, iodine, copper, and calcium than the white, and it contains ALL of the zinc. Vitamins D, E, K, and A are fat-soluble vitamins, which means YOU NEED FAT in order for your body to absorb them. This is provided naturally by the egg yolk.
As a country, we have become obsessed with breaking everything down into its separate parts, identifying the enemy, and attacking it (or just the opposite, identifying the good stuff and OVER-CONSUMING, which can be just as dangerous). You can just as easily have too much of a good thing as you can too much of a bad one. Fat and cholesterol have been on top of the “Most Wanted” list for some time, but most people don’t truly understand the essential and vital roles both of these items play.
The term "cholesterol" refers to a group of chemicals containing both protein and fat components (lipoproteins) that are present in every living cell and perform the following functions.
- Aids in hormone production.
- Essential for brain and nerve development.
- Starting material from which the liver produces bile acids, necessary for digestion of fats.
- Key substances in the wall of every cell.
- Precursor for production of steroid hormones by the adrenal glands and gonads. (1.)
"Bad" and "Good" Cholesterol
Particles called lipoproteins carry cholesterol in the blood. There are two kinds of lipoproteins you need to know about: LDL and HDL.
- Low-density lipoproteins (LDL) cholesterol make up the majority of the body's cholesterol. LDL is known as "bad" cholesterol because having high levels can lead to a buildup in the arteries and result in heart disease.
- High-density lipoproteins (HDL) cholesterol absorb cholesterol and carry it back to the liver, which flushes it from the body. High levels of HDL, or "good" cholesterol, reduce the risk of heart disease and stroke. (2.)
So although the egg yolks contain all the fat and cholesterol, we need to realize that all fats and cholesterols cannot be lumped together as “bad guys”. Egg yolks are a good source of HDL cholesterol which helps in the fight against bad cholesterol. The fats contained in a yolk are mostly unsaturated fats and are essential to the absorption of vital vitamins and minerals contained within them.
As Aristotle said, "The whole is greater than the sum of its parts". Nature has a perfect way of packaging things for us. Neither the egg white or yolk by themselves can equal the benefits of the egg eaten as a whole. If it was meant to be separated, nature would have done so for us. I honestly think we need to stop thinking that we know more and can do so much better.
The Truth Behind the Labels
After the “Green Revolution” really started gaining steam in the past few years, many different labels started showing up on our eggs. But what exactly do each of them mean? Unfortunately, many of these labels are an attempt to “green wash” and confuse consumers. But have no fear, I am here to help you understand and navigate your way to the healthiest sources!
Cage-free or Free-roaming
In a cage-free facility, battery cages are not used, and typically a hen will have enough room to walk around and extend her wings, but the facilities may still be crowded, and birds may still be "debeaked." This entails the trimming of a portion of a bird's beak in order to combat cannibalism and feather pecking that may occur among birds kept in close quarters.
Often the packaging of "cage-free" eggs can mislead the consumer about the product they are purchasing. It is common to see designs on the egg cartons including chickens roaming free outdoors. This is not the case with "cage-free" eggs. The hens are still maintained indoors, just not in cages.
Free-range
Free-range hens are supposed to have access to the outside. But there is no regulation as to how long they are outside, how much room they are to be given, or about any of the standards that deem them “free-range.” For a chicken - and their eggs - to be labeled "free-range" or "free-roaming" the USDA regulations state, "Producers must demonstrate to the Agency that the poultry has been allowed access to the outside." While some egg producers are truly free-range, and the chickens remain outdoors for a good deal of the time, there is nothing preventing a factory farm from labeling eggs as free range, merely because the structure in which the chickens live has a door to an outside yard. Plus these birds can still be given antibiotics, animal byproducts, and food from GMO crops. They may live in an overcrowded situation and may or may not have access to nests and perches. In other words, they are probably not what you thought they were.
Vegetarian-Fed Eggs
I have one simple comment to make about these eggs. CHICKENS ARE NOT VEGETARIANS!!
Pastured Eggs
When you invoke the thought of a true chicken, one that is roaming around free doing what chickens do, you are envisioning what’s known today as a pastured chicken. I’ve also recently seen them called “true free-range”. The birds remain on pasture all the time, sometimes confined within a portable pen. If they are in a pen, sometimes called a “chicken tractor”, it is moved daily to give the birds access to fresh pasture. The portable pen usually has a roost attached to protect the hens from the elements and from predators. These are the best and most nutrient-dense eggs. You will pay between $3.85-$5.25 for a dozen, but even on the high side, that’s only $0.44 an egg. At most restaurants you will pay anywhere from $1-$1.50 for one run-of-the-mill factory egg.
There are many places around the Indy area to find “pastured” eggs, including any of the Moody’s Meats locations, downtown at the City Market at the Saturday farm market, and at Pogue’s Run Grocer.
For a truly interesting look into just how nutritionally inferior “conventional” eggs are compared to “pastured” eggs, you should read this independent study, http://www.motherearthnews.com/Real-Food/2007-10-01/Tests-Reveal-Healthier-Eggs.aspx#ixzz2NX6nQ3wc
If you have any questions, or need help finding quality eggs in your area, be sure to get ahold of me!
1. Nutritional Importance of an Egg by Mr. Zaib-ur-Rehman and Prof. Dr. Ahsan ul Haq (University of Agriculture Faisalabad, Pakistan)
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