Eggs: what most people don't know

Eggs can be a controversial topic in the health, medical, and wellness world. One day we are told to avoid eggs then the next day we are told to eat as many eggs as we want. So what's the deal?

Eggs have long been demonized for their cholesterol containing parts. However, our bodies need cholesterol as cholesterol is a part of our cell membranes, surrounds our nerve tissues, and is used to make hormones like estrogen, testosterone, and vitamin D. One egg yolk contains about 200 mg of cholesterol and about 5g of monounsaturated and polyunsaturated fat. Why leave such a nutritious source of protein, fat, cholesterol, vitamins, and minerals out of the diet?

It has long been understood that eating cholesterol mainly in the form of eggs directly raises the cholesterol in your blood leading to elevated low-density lipoproteins (LDL), the so called "bad cholesterol" increasing ones risk for cardiovascular disease, but this is simply not so. Eggs have actually been associated with a reduced risk of cardiovascular disease and cancer due to their high levels of antioxidants, vitamins, and minerals. Studies have shown that eating several eggs a day does tends to increase blood concentration of cholesterol, especially LDL, however this is not a bad thing after all. A new study has found that eating eggs can actually increase, the good cholesterol, high-density lipoproteins (HDLs). These people in these studies who ate three or more eggs per day made bigger LDL and HDL particles, than prior to eating eggs on a regular basis. Large fluffy, LDL particles are far better than their counterparts which are dense small LDL particles. Large LDL particles are less likely to enter artery walls and contribute to plaque formation and eventually atherosclerosis. Also, larger LDL particles are better at picking cholesterol out of the bloodstream and eliminating it from the body. The key issue here is that people think that all LDL particles are the same, but as highlighted earlier the size of the particle is what matters most.

Buying Eggs and Navigating Labels:

USDA Labels:

-"organic": Simply means the hens received organic feed and were not raised in cages. Organic feed consists of no animal byproducts, synthetic fertilizers, sewage sludge, and most pesticides. Although growth hormones are banned in poultry farming, antibiotics are not so beware of the use of antibiotics when picking out eggs. Also, organic says nothing about how the chickens were raised.

-"omega-3 enriched": These hens are provided an omega-3 rich diet through flaxseed or fish oil. This label also says nothing about how the hens were raised.

-"free-range or free-roaming": This means that the hens were raised outdoors or given access to outdoor areas. These chicken are allowed to forage for wild life while also being fed grain. However, there is nothing said about how long the hens are allowed to be outside or the quality of the outdoor space.

-"cage-free": This is not the same as free-range, this label simply means that the hens are not bound by cages which means they have unlimited access to food and water. In all actuality, the chickens could be overcrowded and fighting for survival and nutrients.

Third Party Labels:

-"certified humane": These eggs are certified by Humane Farm Animal Care. This organization inspects egg farms for hens that are not confined, don’t take dust baths, and have enough room to nest. They make sure the hens have unlimited access to fresh water, wholesome feed, and humane handling.

-"animal welfare approved (AWA)": This label only deals with happy chickens from family farms. They require hens to live in their natural state, eat organic feed, and have human living conditions.

Overall, egg buying can be confusing as there are so many labels to look out for. However, the most important label of them all is "pasture raised" eggs. Pasture raised hens are allowed to hunt for grubs and larve all year round. Their diet allows them to produce hard shells, not like the fragile shells of conventional eggs. Their yolks are also a dark yellow-orange color rather than a pale yellow as seen below. The orange-yellow color is from lutein, the same antioxidant found in salmon, carrots, and sweet potatoes. Because these hens are allowed to graze for wild life their eggs are naturally higher in omega-3 fatty acids, an essential fatty acid.

Conventional Egg Yolk (left) versus Pasture Raised Egg Yolk (right)

My tips for buying eggs:

1. Look for the label pasture raised eggs in the grocery store.

2. Make friends with a farmer, go to the farmers market, or get on a small farms egg delivery service to obtain fresh local pasture raised eggs.

3. Always ask where your eggs come from whether that be doing a little extra research on conventional eggs or asking the farmer what his egg producing practices look like.