The Simple Egg Simplified

Your Egg Buying Guide #Outliveyourself #breakfast #eggs #nutrtion #healthandwellness

Welcome to the wonderful world of Eggs. If you don't care for eggs, I understand. However, 284.4 eggs per person, per year are consumed in the United States. With 333 million people that's a crap ton of eggs!!

Spoiler Alert there are only TWO options to even consider.

Firstly, let's understand that the nutritional value of animal-derived foods is based on their environment and most importantly their diets.

So let's break down the options:

• Conventional, (anything that just says white or brown eggs), is typically on the bottom shelf of your egg section.

• Cage-Free: Eggs packed in USDA-grade marked consumer packages labeled as cage-free are laid by hens that are able to roam vertically and horizontally in indoor houses and have access to fresh food and water. Cage-free systems vary from farm to farm and can include multi-tier aviaries. They must allow hens to exhibit natural behaviors and include enrichments such as scratch areas, perches, and nests. Hens must have access to litter, protection from predators, and be able to move in a barn in a manner that promotes bird welfare. (USDA, Agriculture Marketing Service Requirements)

• Free-Range: Eggs packed in USDA grademarked consumer packages labeled as free range must be produced by hens that are able to roam vertically and horizontally in indoor houses, and have access to fresh food and water, and continuous access to outdoors during their laying cycle. The outdoor area may be fenced and/or covered with netting-like material. Housing systems vary from farm to farm and can include multi-tier aviaries. They must allow hens to exhibit natural behaviors and include enrichments such as scratch areas, perches, and nests. Hens must have access to litter, protection from predators, and be able to move in the barn in a manner that promotes bird welfare. (USDA, Agriculture Marketing Service Requirements)

• Pasture-Raised: The term “Pasture-Raised” is not regulated by the USDA and is a marketing term used solely to confuse consumers. Wow, right? This marketing term dupes many consumers into believing that hens are on pasture all day. Because it’s not a regulated term, anyone can slap “pasture-raised” across their egg carton.

"Pasture-raised" isn't a USDA-regulated term, but cartons with that label and "Certified Humane" or "Animal Welfare Approved" stamps indicate the hens had at least 108 sq ft of outdoor space. Pasture-raised hens also roam freely during the day, though they sleep in chicken houses at night. In comparison, free-range hens get a minimum of 2 sq ft of outdoor space. Currently, eight farms are Certified Humane® “Pasture-Raised.”

• Organic: The “Organic” label, regulated by the USDA, addresses environmental issues, and not the well-being of laying hens. The USDA defines “Organic” as a labeling term “that indicates that the food or other agricultural product has been produced through approved methods that integrate cultural, biological, and mechanical practices that foster cycling of resources, promote ecological balance, and conserve biodiversity. Synthetic fertilizers, sewage sludge, irradiation, and genetic engineering may not be used.” So it doesn't just mean your hens eat "organic" feed.

  While a USDA blog refers to organic eggs as coming from hens who have “liberal access to the outdoors,” it does not provide any specific requirements of the space and leaves it up to the farmer and certifying agent to decide upon.

So now that we have the definitions of what the labels are and the requirements. Which ones are the healthiest or have the highest nutritional value? Luckily this is a much simpler process!

Hint: The price of eggs has nothing to do with the nutrition.

Conventional, Cage-Free, White, or Brown, Which ones have the highest nutritional value?

The answer is yes. They all vary in size. Brown eggs are going to be larger and brown because they are laid by brown hens which are typically larger than white hens. Since they are larger they require more feed, hence why they are more expensive.

From my research, the typical diets of all of these hens are very similar. While the environments can vary we are not finding any large variances in the nutritional value of these eggs when compared to one another egg to egg.

Free-Range

From my research and experience, this one is a bit tricky. While free-range hens have access to outdoors, the minimum requirement is only 2 sq. feet per bird. While some farmers allow more space these hens typically eat soy and corn. The same diets of conventional and cage-free hens. So we will call these maybe eggs.

Maybe they are a bit more nutritious than conventional and cage-free eggs depending on the farm. So spend more money at your own risk. In my experience, some of these brands do yield the deep orange hues of a true pasture-raised hen. However, they are not consistent.

Pasture-Raised

While this label is not regulated, every brand (8) I sourced showed "Certified Humane" or "Animal Welfare Approved" which gives these hens at least 108 sq. feet to roam during the day.

Pasture-raised eggs are considered to be more nutritious than conventional eggs and contain more vitamins and minerals: 

• Vitamins

  Pasture-raised eggs contain more vitamins A, D, and E, as well as folate and vitamin B12. Hens that spend time in the sun lay eggs with more vitamin D. 

• Omega-3 fatty acids

  Pasture-raised eggs contain twice as many omega-3 fatty acids as conventional eggs and have a lower ratio of omega-6 to omega-3 fatty acids. 

• Other nutrients

  Pasture-raised eggs also contain carotenoids, such as lutein and zeaxanthin, which help with vision and absorbing excess photon energy. They also contain calcium, copper, and branched-chain fatty acids. 

Pasture-raised hens are healthier because they have access to the outdoors and eat a more natural diet. They forage on bugs, worms, and grass, in addition to their supplemental grain feed. 

So with all of this research and information, my conclusion is there are TWO options.

1. "Pasture Raised Certified Humane" or "Pasture Raised Animal Welfare Approved" is your highest quality option.

2. Every other egg

Don't waste your time or money. I honestly prefer Eggland's Best for the price, nutrition, and taste.

If you can and you like them eat eggs daily. They are one of nature's perfect foods.

Eating eggs daily shows no significant increase in cholesterol per human randomized control trials by the Mayo Clinic.

Eggs are an EXCELLENT source of protein and fat!

Along with milk, eggs contain the highest biological value (or gold standard) for protein. One egg has only about 77 calories, but 6 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat, along with iron, vitamins, minerals, and carotenoids.

The egg is also a powerhouse of disease-fighting nutrients such as lutein and zeaxanthin. These carotenoids may reduce the risk of age-related macular degeneration, the leading cause of blindness in older adults.

 For some amazing healthy egg recipes for all meals: https://www.bonappetit.com/gallery/healthy-egg-recipes

#Eggs #Breakfast #Outliveyourself