#101b: How to Replace Egg in Your Diet
What are eggs?
Chicken eggs are part of the reproductive cycle of a chicken. Most eggs are unfertilized meaning that there is not a chicken embryo growing inside. An egg is composed of 2/3 egg white which provides protection and cushioning and nutrition for a growing embryo. The egg white is composed of 90% water and 10% protein. The egg yolk is intended to supply energy to the developing embryo. It is composed of fat, protein, vitamins and minerals. Egg yolk is mostly fat and contains both unsaturated and saturated fats as well as vitamins A, D, E, K, and other beneficial minerals. Chicken eggs do not contain vitamin C or fiber. Chicken eggs are not dairy. Dairy is mammary secretions from a mammal used to grow a baby. Eggs are part of the reproductive cycle of poultry and have different proteins. 1egg has about 40 IU of vitamin D which means you would have to eat 15 eggs per day to get the minimum daily recommended amount.
Why do we eat them?
99 billion eggs were produced by egg-laying hens in the United States last year. In 2019, the per capita egg consumption was 289.5 eggs per person per year which is 5.5 eggs per person each week. Per capita consumption of eggs has actually increased 16% over the past 20 years. Although we are eating less eggs directly since the 1950’s, we are eating more eggs in processed foods such as baked goods and in dressings, sauces and desserts. We eat eggs because we enjoy the flavor and likely also because it is convenient and easy. Because more than 60% of the calories from egg are derived from fat, it is a dense source of calories for humans. Eggs have also been touted as having health benefits and they are popular among body builders and people that want to get “more protein”. I used to love eggs because I really enjoyed the flavor and texture. However, before making or keeping eggs a regular part of your diet there are a few things you should know.
Disadvantages and Health Risks
Cardiovascular Disease
The most well-known risk of egg consumption is the increased risk of heart disease. One egg has about 200 mg of cholesterol. All animal products contain cholesterol, but eggs tend to be a more concentrated source. Humans can manufacture all the cholesterol that we need to build our cell membranes. When we consume additional cholesterol some humans can end up having elevated cholesterol in their blood stream. Some humans also make too much cholesterol so any additional cholesterol that they consume just adds to that overabundance. Excess cholesterol in our blood stream is associated with atherosclerosis which can lead to angina, heart attacks, strokes, chronic kidney disease, heart failure and peripheral artery disease.
Unfortunately, it does not take many eggs to significantly increase disease risk. A study in the journal of Atherosclerosis found that just three eggs was associated with atherosclerosis in the carotid arteries and those that had the highest egg intake had almost as much risk as a pack-a-day smoker.
PCRM: Health Concerns with Eggs https://www.pcrm.org/good-nutrition/nutrition-information/health-concerns-with-eggs
Egg videos on nutritionfacts.org https://nutritionfacts.org/topics/eggs/
Cancer
Egg consumption is also linked to certain types of cancer including colon, rectal, bladder, prostate and breast cancer. One of the mechanisms for this elevated cancer risk is through our gut bacteria. One of the celebrated components of eggs is choline. However, choline is used by gut bacteria and converted into TMAO. TMAO is inflammatory and promotes cancer growth. TMAO is also associated with heart disease and may be yet another reason why eggs increase the risk of heart disease. Even just 1.5 eggs per week can increase colon cancer risk by 5 times and it is dose-dependent meaning that the more eggs a person consumes, the higher their risk. A 2011 Harvard study found that just 2.5 eggs per week increased a man’s risk for developing prostate cancer by 81% compared to men that consumed only 1/2 egg per week.
Diabetes
Because diabetes is caused by insulin resistance and eggs are high in fat and cholesterol, eggs are also linked to the development of diabetes. A review study in the journal of Atherosclerosis found that people who consumed the most eggs increased their diabetes risk by 68 percent. Just three eggs per week increases the risk of diabetes by almost 40 percent. Egg consumption also increases the risk of gestational diabetes and total mortality.
Infection
It is estimated that 1 in 10,000 to 1 in 20,000 commercially produced eggs is contaminated with salmonella despite measures taken to decontaminate eggs. Salmonella can infect the outside and the inside of the egg. The salmonella can be transmitted from the chicken intestines of from hens that have infected ovaries. About 142,000 people are infected each year from salmonella from chicken eggs and among those about 30 die.
Allergy/intolerance
As many as 2% of children are allergic to eggs. Thankfully at least half of these children will outgrow this allergy by adolescence. Eggs can be also be associated with eczema. Egg intolerance can cause digestive problems in some people that have difficulty digesting egg protein.
Egg Industry and animal exploitation
The United States has 340 million commercial egg laying hens and this number is growing every year. Imagine each day 340 million chickens that are being used as machines to produce the eggs for your breakfast and your cake. It doesn’t seem like much but her life exists solely to produce your eggs and once she is can’t lay eggs anymore she is no longer valuable. It’s not a happy comfortable life either.
How to replace egg in your diet
Thankfully, it is possible to replace eggs with plant-based ingredients. The advantages are that using plants instead of eggs will provide fiber and antioxidants, and may actually decrease your risk of heart disease, diabetes and cancer! Plus it does not contribute to animal cruelty and exploitation and it is delicious and doable!
One Green Planet: 15 Delicious Realistic “Egg” Recipes: https://www.onegreenplanet.org/vegan-food/15-delicious-and-realistic-vegan-egg-recipes/
Baking
Replacing eggs in baking is incredibly easy. In fact, it’s cheaper and safer too. Eggs can be replaced by fruits, seeds, legumes and grains. Baked goods 1 egg can be replaced by 1 tablespoon of ground flaxseed or chia seed mixed with 3 Tbsp of water. It can also be replaced by 1/4 cup of applesauce or other fruit (pumpkin or sweet potato also work great) 1/2 mashed banana. These also reduce the calorie density of the treat and give it a lovely moistness. You can also use 1/4 cup silken tofu or 3 Tbsp of peanut butter or other nut butter. There are also commercially produced products such as powdered egg replacer. And now we even have vegan “egg” such as Just egg that can easily be used in baked goods. For a binder in veggie patties or vegan meat loaves you can use bread crumbs, oats and mashed potatoes.
To replace egg in sauces, gravies and puddings it is easy to use cornstarch, flour and arrowroot powder.
PCRM Ingredient substitution chart: https://p.widencdn.net/1vpxw3/Substitution-Chart
Egg Dishes
Although certainly not impossible, getting the texture of egg is a bit more difficult. Remember that egg is fat and protein and when cooked the protein denatures to create the egg consistency. We can get pretty close with some creative cooking, but there is a secret ingredient that can take your vegan egg creations to the next level. It is black salt or “Kala Namak”. This is NOT the same as Himalayan black salt. This salt has an eggy sulfur taste to it and can help make your plant-based ingredients taste more like eggs! I bought mine on amazon.com, but some larger cities you can find it in your ethnic groceries or in the health food section of your grocery store. A little goes a long way so experiment with it!
Apparently in the US, the 3 most common ways that we like to eat our eggs is in an omelette, huevos rancheros and fried eggs.
Scrambled Eggs
Scrambled eggs are when you mix together the egg white and egg yolk and then cook it together in a scramble. It can be eaten plain or with veggies, spices and salsa. This is the easiest vegan swap and to replicate scrambled eggs you can use tofu, chickpea flour and mung beans. Making a tofu scramble is super simple just press a block of firm tofu, crumble it up and cook with onion powder, garlic powder, a bit of turmeric to give it yellow color, nutritional yeast and black salt. You can also make a batter with chickpea flour, plant milk and spices and then scramble that on a hot pan. Vegan egg scramble can be eaten plain or with a side of roasted potatoes, in a burrito or a breakfast sandwich. So yummy!
Tofu Scramble recipe: https://www.noracooks.com/tofu-scramble/
Chickpea flour recipe: https://lovingitvegan.com/vegan-scrambled-eggs/
Split mung beans recipe: https://minimalistbaker.com/fluffy-vegan-scrambled-eggs/
Omelette
Omelettes are made from beating egg yolks and egg whites together with salt and spices then frying on a pan into a cake. It is often also stuffed with ingredients like cheese and and folded over.
Tofu: https://minimalistbaker.com/simple-vegan-omelet/
https://www.theedgyveg.com/2019/07/22/how-to-make-a-vegan-omelet/
Chickpea Flour: https://lovingitvegan.com/vegan-omelette/
https://www.veganricha.com/vegan-omelette-eggless-chickpea-flour-pancake-soy-free/
Frittata
Frittatas are like an open-faced omelette or like a crustless quiche. They are usually thicker and include lots of veggies. They are often cooked in a cast iron skillet and can be served warm or room temperature. They are often eaten at brunch. Frittatas can be replicated using tofu or mung beans.
Mung bean Frittata: https://minimalistbaker.com/easy-egg-free-frittata/
Tofu vegan frittata: https://lovingitvegan.com/vegan-frittata/
Quiche
Quiches are like egg pies. They are like frittatas but are cooked on top of a delightful crust. Just like frittatas, the most common way to replicate in the plant-based world is with tofu and chickpea flour.
Potato Leek Vegan Quiche: https://www.connoisseurusveg.com/potato-leek-vegan-quiche/#wprm-recipe-container-13643
Vegan Quiche: https://elavegan.com/vegan-quiche-recipe-gluten-free-egg-free/#wprm-recipe-container-3933
Fried Egg
Fried eggs are a little trickier to replicate, but not impossible. Many creative chefs have used a combination of tofu and other ingredients to make both the firm egg white and the runny yolk.
Vegan Huevos Rancheros: https://itdoesnttastelikechicken.com/vegan-huevos-rancheros/
Vegan Fried Egg with Yolk: https://www.theedgyveg.com/2020/03/03/vegan-fried-egg-with-vegan-egg-yolk/
Egg Salad
Egg salad is made from hard boiled chicken eggs that are mashed up and mixed with spices and other ingredients. A vegan version can be made with tofu or chickpeas. Great to put in sandwiches or wraps.
Vegan Egg Salad: https://frommybowl.com/vegan-egg-salad/
Chickpea Avocado Egg Salad: https://detoxinista.com/chickpea-avocado-egg-salad-vegan-soy-free-nut-free/#wprm-recipe-container-22721
Deviled Eggs
This is a recipe in which eggs are hardboiled then split in half, the yolk is removed and mixed with spices and other ingredients and then replaced in the cooked egg white.
Smoky Little Devils: https://www.forksoverknives.com/recipes/vegan-baked-stuffed/smoky-little-devils/#gs.62j4e2
Meringue
Meringue is a cookie traditionally made by whipping egg whites with sugar. The disadvantage of merigue is that it has a very eggy flavor. Amazingly, you can make meringue cookies from chickpea juice or aquafaba. I have done this before and it is amazing. You can produce light crispy cookies without the egg flavor or risk!
Vegan Meringue cookies: https://lovingitvegan.com/vegan-meringue/#tasty-recipes-7358
There you have it! A quick and easy guide to replacing egg in your diet! Egg is used in a variety of ways, but we have lots of options when it comes to replicating that eggy flavor and texture. Have fun experimenting and enjoy your egg-free journey!
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The information on this blog, website and podcast is for informational purposes only. It is not meant to replace careful evaluation and treatment. If you have concerns about your or your child’s eating, nutrition or growth, consult a doctor.
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