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The Goodness of an Egg

Yes, indeed, eggs are good for you, despite a few decades of misinformation about the bad effects of the cholesterol and fat in eggs.  By now most of us are aware of the differences between good fats and bad fats, and low and behold, the fat in eggs is the good kind, especially if  you buy the "right" eggs.  More about that later.

Bad Press

So where did the "eggs are bad for your heart myth" originate.  Well,  real, fresh and whole eggs are not the problem.  Problems arise when the cholesterol in eggs gets oxidized and this happens when eggs are processed in unhealthy ways.  And, guess what? The studies indicating bad effects from eating eggs all used powdered eggs, which are eggs that have undergone extensive processing, from liquidizing, pasteurizing to spray drying.  These processes oxidize the cholesterol in the eggs, and oxidized cholesterol is a problem, it causes atherosclerosis.

Egg Nutrition

It is true, eggs (the yolk especially) is a rich source of cholesterol.  There has been a lot of research surfacing lately disputing the cholesterol/heart disease link.  As a matter of fact, in 1999 a study published in The Journal of The American Medical Association concluded the following: "We found no evidence of an overall significant association between egg consumption and heart disease."  In fact, people who ate five or 6 eggs a week lowered their risk of heart disease compared to those who ate less then one egg a week.

Eggs are a  very rich (and affordable) source of complete protein.  The balance of amino acids in eggs is so perfect that it has been used as the standard against which all other protein foods are judged.

Egg yolk also contains lecithin, which is found in every cell of the human body and helps us digest fat and cholesterol.  Eggs are rich in carotenes which are antioxidants that help fight cancer, prevent the oxidation of cholesterol, and are free radical fighters.

Furthermore, eggs also have high concentrations of biotin (good for hair, skin and nails) and betain(reduces homocystein which can cause atherosclerosis).

All Eggs Are Not Made Alike

As it is with all foods, what goes in determines the quality of what comes out.  While the color of the eggshells of chicken eggs may vary from white, through bluish and greenish to dark brown, that is no indication of the quality of the egg.  How ever the treatment and feed of the hens that lay the eggs are of utmost importance.  Hens that produce the most superior eggs (both in taste and in nutritional value) are the ones that are allowed to forage for themselves most of the time.  The ideal diet for hens consists of grubs, insects, worms, grass, weeds and some grain.  The yolks of the eggs of hens allowed to eat these foods are startling to someone used to factory farmed eggs deep orange color.  They are filled with great omega 3 fatty acids and chuck full of all the nutrients listed above.  And the taste is far superior as well, just ask my two year old daughter.

You may have seen  the proud statement "hens fed only vegetarian feed" on cartons of eggs in the supermarket.  While that may sound good, (it does mean that these chicken were not fed ground up pigs, cows or even forced to eat their own kind) it also means that they were not fed a complete and appropriate diet.  Just like us, before chickens are omnivores and need protein.  Vegetarian feed also means that you can be pretty sure that these chickens never set one foot on grass, otherwise they may have been able to ingest the random worm here and there.

As a matter of fact, many of the statements on cartons of eggs found in the grocery store may be misleading.  "Cage-free" means just that; the chickens are usually cramped in huge hangars where they barely have more room then if they were stuck in cages, were theycannot engage in natural chicken behaviors and often their beaks are clipped to prevent them from cannibalizing their fellow inmates out of sheer stress.  "Free-range" means that the animals need to have access to the outdoors at certain time.  This usually means that there is a small strip of bare ground next to the hangar and that the door to that precious piece of open sky is opened occasionally.  However, for the first few weeks of the chicken's life these doors are often kept closed and chicken are creatures of habit and  by then they  have already settled into their indoors existence and are unlikely to venture outside.

Which Eggs To Buy and Where To Buy Them

The best eggs to buy in every way, whether you are looking at it from a nutrition, ecological, sustainable, local economical or animal rights stand point are definitely pastured eggs.  You won't usually find these at you local supermarket, or even at your favorite health food store.   But if you have a farmer's market in your area, you should be able to find some there and for other sources you can check out this site: www.eatwild.com.  Many ranchers and farmers keep chickens on the side and you might be able to find some great, pastured eggs right in your neck of the woods.  And, if you are the do-it-yourself kind, most towns and city allow you to keep a certain number of chickens in your own back yard...talk about fresh eggs!

If you can't find a consistent source of pastured eggs in your area, the next best thing may be "barn raised, high omega 3"  eggs according to writer Nina Planck who wrote the book " Real Food, What To Eat and Why" which is already a classic in the real foods movement.

In closing, eggs are a fantastic food, to be enjoyed frequently and with gusto.  Our weekly menus include plenty of inspiration to make eggs dishes that are different, inspired, affordable, nutritious and, last but not least, delicious.