There is so much conflicting information out there when it comes to eggs. Are they good for us? Should I be eating the yolk or sticking just to egg whites? Grocery store have labels boasting messages of cage-free, free-range, added omega-3’s, natural, organic, and pasture raised - which is best? And does it REALLY matter?
To begin, let's talk about whether or not the type of egg you are purchasing really matters.
Yes! the type of egg you are eating matters!
Organic and pasture raised eggs are the best source you can consume. Pasture raised means that hens have at least 108 square feet each of outdoor space and consume some feed supplemented by lots of grass, bugs, worms, and anything else they can find in the dirt, giving them tons more nutrients than if they were fed a corn-based diet alone. Hens are let out of the barns early in the morning and called back in before nightfall for protection, thriving in plenty of fresh air and sunlight.
So where can I get these from?
Local farmers markets are the best place to shop for eggs. Not only are you supporting local, small farms, it is likely they offer sustainable practices as well. A lot of these farms never use any antibiotics, hormones, or stimulants, and most importantly, hens are allowed unlimited outdoor access to feed on grasses, insects, and seeds. They have several styles of mobile coops which use automatic doors that open at sunrise and close at sunset. These conditions make the birds comfortable, happy, protected and stress-free, which is reflected in the taste of their eggs - and their nutritional content!
Tip: If you don't have access to a farmers market -- you can check your grocery store for pasture raised eggs as well. Vital farms is a great company that sells in most health food stores in CA.
So eggs are actually good for us?
Yes - if you are getting them from the right sources. Research suggests the environment in which hens are raised plays a huge role in determining the nutritional content of eggs they produce. Pastured eggs not only are an excellent source of protein (up to 7 grams per egg), but they also contain more health benefits than their commercial counterparts, including:
1. 3-6x more vitamin D
2. 38-66% more vitamin A
3. 2-3x more vitamin E
4. 7x more beta-carotene
5. 2-3x the omega-3 fats
6. 33% less cholesterol
7. 25% less saturated fat
Are there any other health benefits?
Eggs can keep the blues away. Pasture raised eggs can also help improve our mood! Not only do eggs contain all the basic amino acids that are needed to increase our serotonin levels (which make us happy and relaxed) they also have B12, omega-3 fatty acids, and are high in protein, all of which help feed the brain and keep the blues away. Eggs also also are one of the few foods that contain vitamin D (make sure to eat the yolk!), something most of us need more of, especially during the winter months. Check out the bright yellow-orange perky yolks which indicate higher levels of nutrients than their commercial counterparts.
Wait, so I should be eating the yolk?
You should! The yolk is the most nutrient dense part of the egg, and it contains healthy fats and other nutrients listed above. The cholesterol of the yolk is not as big of an issue as once thought. Research has shown that most of the cholesterol in our body is made by our liver - it doesn't come from cholesterol we eat. The liver is stimulated to make cholesterol primarily by saturated fat and trans fat in our diet, not dietary cholesterol. That being said, you should still make sure not go overboard. As with all foods, it all about balance. I typically eat about 7 eggs per week.
**Note that eggs are a common allergy so there is a chance that your body doesn't react to them well. That being said - as with most allergies, improving your gut health can make it so that you can add them back into your diet.
COOKING TIPS:
Eggs can be made in so many different ways and they are a great way to improve a meal, not to mention an easy way to add more protein. Scrambled, poached (my fav although I'm still learning!), sunny side up, fried, hard-boiled, soft-boiled, etc. you really can't go wrong. Here are a few tips on how to cook some of my favorite forms.
Fried: I have found like cooking fried eggs in ghee or coconut oil works best. Some people think you need to turn the heat WAYY up to fry your eggs but that can actually make it so that some of the nutrients are lost. If you just let the pan sit for a few minutes at a medium to high temp it will still get the ghee or oil hot and then add your eggs. I usually cook them for about 3 minutes on each side but its up to you how crispy you want them.
Hard-boiled: Bring your pot of water to a boil and as soon as it starts bubbling you can add your eggs. Cook them for 10 mins and then place them in a bowl of cold water and ice to cool. Once the eggs have cooled I put them in the refrigerator and they are good for up to a week. One of the easiest meal prep items!
Scrambled: When it comes to scrambled eggs, I like to use avocado oil or olive oil as I know that I am not going to get the pan as hot. I turn the stove up to a medium temp for a few minutes while I whisk my eggs in a bowl and add sea salt and pepper. Sometimes I will also add minced garlic and red pepper flakes. Pour the mixture in and let sit for a couple of minutes. When the bottom starts to get a bit of a coating i was use a spatula to scramble the eggs for another 3 or so minutes. The key is to not overcook them! I like to top with avocado and micro-greens.
Soft-boiled: Similar to hard boiled eggs, I bring the pot of water to a boil and add the eggs as soon as it starts bubbling. I cook the eggs for exactly 7 mins and place them in a bowl of cold water once down. I leave them in there for about 5 mins and then crack the egg and cut in half & voila! They are ready to eat.
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