The term “designer” no longer applies only to fashion. Shopping for what once was a plain old egg has become as arduous as buying blue jeans. We have different brands, different sizes, styles, colors, quality and prices. We’ve always had to consider these for fashion, but who would have thought we’d have so many choices with eggs?
I don’t know about you — although I think I can speak on behalf of most women in the jeans department — but I’m happy to have a selection. Choices mean more options for healthy eating, not to mention attractive wearing.
At last count, my local supermarket offered 11 egg options — a close second to the 14 varieties of Oreos. (My Oreo knowledge is based strictly on market research, of course.)
Why so many choices? What’s the difference between each? Is this a grocery store ploy to get us to buy and eat more? What’s the nutritional value of each option and how will it affect our health?
Don’t be confused by labels. There may be nearly a dozen options, but most are just combinations of the basic egg types that follow.
Should we purchase brown eggs or white? You might be interested to know that brown eggs are not a drugstore dye job. It’s the hen. Brown eggs come from hens with red or brown feathers, while white eggs come from white hens.
Brown eggs often cost more because the chickens that produce them are a bit larger and the cost of the extra feed to nourish the chickens is passed on to the consumer. Although brown eggs are often associated with health food stores, it’s a myth that they are more nutritious than white.
What makes a difference is what the chickens have been fed and their living conditions.
How about organic eggs versus regular eggs? Organic eggs come from chickens raised on organic feed that was grown without pesticides, herbicides, fungicides and commercial fertilizers. These chickens are raised in smaller flocks, which allows them more space to move around. By law, hens that lay organic eggs must have access to the outdoors.
On the other hand, regular eggs come from egg factories with artificial light. At the egg factories, chickens are stacked on shelves from floor to ceiling, only eating and laying eggs without benefit of the light of day. I might also add that chickens are territorial animals, so you can imagine how elated they are about such living conditions. While the nutrient content of organic eggs is no different than nonorganic, organic egg production is regulated, monitored and strictly enforced.
And then there are the eggs from noncaged, free-range or free-roaming chickens. These terms are a bit tricky. Noncaged is a helpful term meaning that the hens are not in cages. They are, however, generally confined to an enclosed space. Free-range means that the hens have access to the outdoors through henhouse doors but that they don’t necessarily take advantage of that opportunity.
It’s important to note that hens like to stay near their food, water and shelter. So free-range doesn’t necessarily guarantee free-roaming. In addition, free-range claims are not regulated and have no bearing on the quality of the egg.
Believe it or not, free-range or cage-free chickens may require more medication than caged, due to constant exposure to the outdoors and the attending litter and waste. These eggs generally cost more, yet the nutrient content is the same as those from caged chickens.
The hormone-free egg designation is all but meaningless. Egg-laying hens are never treated with hormones because no hormones have been approved by the U.S. Food and Drug Administration.
Omega-3 eggs come from chickens fed diets high in omega-3 fatty acids from foods such as flaxseed. It should be noted that these nutrients lie in the yolk. Omega-3 fatty acids are naturally found in oily fish, such as salmon, and have proved to be healthy for the heart. Feeding hens flaxseed seems like a good idea, since most of us don’t meet the recommended amounts of omega-3 fatty acids (about 1 gram per day for women and 1.5 grams per day for men).
Don’t start double-dosing on omega eggs. There is still cholesterol to consider — particularly if your cholesterol level is high.
Remember, you only get these benefits if you eat the yolk. In my opinion as a dietitian, you’re better off getting omegas by eating wild salmon. Furthermore, the omega-3 label doesn’t tell you how the hens were raised. The term “natural” for eggs is also meaningless. According to FDA regulations, no additives or colors can be added to eggs.
All-grain or 4-grain eggs come from hens that are fed solely on grains and are free from any fish meal or animal byproducts. Again, the words all-grain or 4-grain tell you nothing about how the hens were raised.
What about regular eggs? They come in sizes medium, large, extralarge and jumbo. (Like fast-food french fries … where are the smalls?) Regular eggs aren’t bad for you. They are loaded with protein and a plethora of vitamins and minerals located in both the yolk and the white. Remember, the additional nutrients attainable from any egg are determined by the food the hen laying the egg has consumed.
Fertile eggs are those that, when incubated, will develop into chicks. Although they were once thought to be more nutritious than other eggs, these days they are not. However, fertile eggs do spoil more quickly than other eggs.
So what’s my recommendation? Organic eggs. That’s what I buy and eat. They cost a little more, but I prefer to spend a bit more for the knowledge that the eggs I am eating come from humanely raised hens that are chemical-free. At least you’re guaranteed that the chickens have had more — or some — space to roam in their houses and are fed a diet rich in organically grown feed.
Whatever type you eat, know that the egg truly is, as the commercials say, an incredible food. In fact, the egg is the standard by which all other proteins are measured. What I mean is that eggs have the best balance of all protein foods, in terms of amino acids and highest biological value. One large egg has about 6 grams of protein, only 70 calories, 215 milligrams of cholesterol and a plethora of vitamins and minerals, including iron, zinc, folate and vitamins A, B12, D, E and K, to name a few.
Most of the protein in an egg is in the white. Everything else, including the cholesterol, is in the yolk. The American Heart Association recommends an average daily intake of no more than 300 milligrams (we normally consume 300 to 400 milligrams) of cholesterol. Yet studies have shown that it may be dietary saturated fat that influences blood cholesterol levels and not dietary cholesterol after all.
A large egg has about 4 grams of total fat with only 1 gram from saturated fat. Of course, reductions in saturated fat generally include a reduction in cholesterol, since high-fat foods often have a lot of cholesterol. Studies have also shown that response to dietary cholesterol is different from person to person. (Don’t forget that each of our bodies produces some cholesterol.) The bottom line is moderation, especially when it comes to high-fat and high-cholesterol foods.
If you’re an egg lover as I am, try an omelet with one whole egg and 1 or 2 whites. Egg salad can be made the same way. And remember to eat eggs with low-fat foods such as vegetables, whole grain breads and low-fat dairy.
Some people maintain that the taste of organic and nonorganic eggs is the same, but I am sure I can recognize a difference. I notice a dark, richer-tasting yolk and a fresher-tasting egg.
So let’s review. Don’t be fooled by packaging. If you’re looking for omega-3 fatty acids, salmon is a better source than eggs. If you’re watching your cholesterol, select a smaller egg or use a mixture of whole eggs and egg whites. You know my vote is for organic eggs. And by the way, when it comes to blue jeans, boot cuts flatter everyone.
Low-fat egg and onion spread
4 large eggs, preferably organic
Water
1 baking potato, washed, unpeeled and cut in ½-inch pieces
Salt
1/4 cup diced onion
3 tablespoons nonfat sour cream
1 teaspoon Dijon-style mustard
2 tablespoons chopped fresh dill
1 scallion, finely chopped
1 large tomato, peeled, seeded and diced
Pepper
Whole grain crackers or melba toast
Place eggs in pot with cold water and cover. Gradually bring to a boil. Reduce heat slightly and simmer eggs for 11 minutes. Transfer to a colander and rinse with cold water. When cool enough to handle, shell eggs. Cut eggs in half and discard 3 of the yolks. Cut each egg white half in half again.
Place potato in a pot with ½ teaspoon salt and cold water to cover. Gradually bring to a boil. Reduce heat to simmer and cook potato until tender, 8 to 10 minutes. Drain in a colander and let cool.
Place egg, potato and onion in a food processor fitted with a metal blade. Run machine in short bursts to chop the mixture. Do not puree. Or chop egg, potato and onion by hand. Transfer mixture to a mixing bowl and gently stir in sour cream, mustard, dill, scallion, tomato and salt and pepper to taste. Serve with crackers or melba toast.
Makes 4 servings.
115 calories, 8.5 grams protein, 5 grams fat, 1.7 grams saturated fat, 96 milligrams sodium
Low-fat Parmesan omelet
1 whole large egg (preferably organic)
2 egg whites (preferably organic)
2 tablespoons skim milk
3 tablespoons grated Parmesan cheese, divided
Dash of salt
Dash of pepper
Nonstick olive oil spray
Mix together whole egg, egg whites, skim milk, 2 tablespoons grated Parmesan cheese, salt and pepper. Heat nonstick skillet over medium heat. When heated, mist with nonstick spray to coat pan and add egg mixture.
As it begins to stiffen, gently slide a knife or spatula under the center to allow uncooked egg to run to the edges, reach the hot pan and cook through. When omelet is golden, fold over. Just before serving, sprinkle remaining cheese over omelet.
Makes 1 serving.
187 calories, 18 grams protein, 9 grams fat, 4 grams saturated fat, 3 grams carbohydrates, 200 milligrams cholesterol
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