There are a variety of eggs out there on the market and it can be a bit confusing as to which eggs to buy. Are eggs high in cholesterol? Are brown eggs better than white? Should I buy cage-free eggs? Is it better to buy omega 3 eggs? Here are the facts.
First, egg nutrients contain protein, fat, vitamin A and choline. Eggs do have cholesterol, but it doesn’t compare to the cholesterol in your blood. According to a study by the AHA (American Heart Association), cholesterol in food is not the culprit.
The major concern is the amount of saturated fat, (which has a much bigger effect on blood cholesterol) from full-fat dairy products and fatty meats which trigger the body to produce cholesterol. The AHA guidelines allow an egg a day for healthy adults while still advising a total daily cholesterol limit of 300 mg.
There is no nutritional difference between brown eggs vs. white eggs. Different breeds of chickens lay different colors. It comes down to your choice of eggs.
It is true that a hen’s diet can affect
her eggs. Eggs contain small amounts of omega-3 fatty acids (healthy fats found in fish, walnuts and flax seeds). When chickens are fed with foods containing omega-3s, it does increase the levels of fatty acids in eggs.
If you’re getting enough omega 3-s in your diet weekly, then there’s no need to buy omega-3 eggs.
“Free-range” and “pastured” hens have different nutritional profiles than those of hens raised only indoors, but the nutritive value is hard to predict without knowing what the hens eat. It can depend on how much and what kinds of plants and insects they have access to. Chickens with access to pasture may have more fat, omega-3 fatty acids, vitamin E and beta-carotene in their eggs (Anderson 2011; Karsten et al. 2010).
Hens that are not confined to cages, hence the term “cage-free eggs” don’t necessarily get outside to graze so their eggs are more than likely not going to be nutritionally different from those of caged chickens.
Hens that eat organic feed produce organic eggs. They may spend more time outdoors but may not necessarily be more nutritious than others.
It comes down to this. All eggs are nutritious. Try different varieties of eggs to see which ones you like and can afford.
Jaena Mebane, a graduate of Fordham University-B.A., Fitness Professional, Bodybuilder and creator of GLUTEUS FABULOUS. My motto is “Inspiring Others to Live a Healthy Lifestyle, Mind, Body and Soul.” You can find me on Instagram @gluteus_fabulous
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