Have you scaled back on eggs recently? This is a trend that has been growing for years, and for a variety of reasons. One current factor in people’s decision to omit eggs from the menu is a dramatic jump in the price. The cost of a dozen large eggs has virtually doubled compared to 2022, and in some states, egg prices have even tripled. According to the
U.S. Department of Agriculture, the average retail price for a dozen large eggs in California is $7.37 as compared to $2.35 a year ago. Why?
According to Emily Metz, President & CEO of the American Egg Board, prices reflect a number of factors. In addition to “inflation and supply chain challenges,” Metz says egg farmers have also had to deal with a devastating bird flu. And it is true that we are currently experiencing what is being called the deadliest avian flu outbreak in history, which claimed the lives of more than 50 million birds in 2022, as noted by the
Centers for Disease Control and Prevention (CDC).
Why choose an egg alternative?
The big price increase in eggs is a recent phenomenon, so we know it is not the primary reason so many people have been scaling back on them for years now. For some folks, doing so is an ethical decision, as eggs are an animal product and, as such, consuming them is seen as exploitation of female chickens. Additionally, the egg industry employs a range of cruel production methods, such as beak cutting, squalid living conditions, and male chick “maceration,” a process that is simply too grim to describe.
Other individuals delete eggs from the menu for health considerations, one being the possibility of an allergic reaction, given that eggs are the
second most common food allergen in the United States. And of course, issues associated with dietary cholesterol are often a key motivator, as this waxy substance has been linked to an increased risk of
metabolic syndrome,
hypertension,
diabetes and
cardiovascular disease. According to Norrina Allen, PhD, and Director of the
Center for Epidemiology and Population Health, it is all about the cholesterol and eggs are loaded with it. In fact, they are one of the top sources of dietary cholesterol among
all commonly consumed foods, with 186 milligrams in a single yolk.
One
study found that adults who regularly eat eggs had a significantly higher risk of potentially fatal cardiovascular disease than those who did not. Also, research from the journal
Atherosclerosis, involving 14 published studies, revealed that egg consumers may increase their risk for diabetes by 68%. Another
review found a 39% higher risk of diabetes in people who eat as few as three eggs per week.
According to the
Journal of Translational Internal Medicine, recommendations that removed limits on dietary cholesterol appear to have been heavily influenced by propaganda from the egg industry. After a conviction for false advertising, the industry has spent hundreds of millions of dollars to convince the public, physicians, and policy makers that dietary cholesterol is harmless.
The
Physicians Committee for Responsible Medicine (PCRM) confirms that industry-funded research has downplayed the effects of egg consumption on cholesterol levels. A PCRM review published in the
American Journal of Lifestyle Medicine examined all research studies published from 1950 to March 2019 that evaluated the effect of eggs on blood cholesterol levels and examined funding sources and their influence on study findings. Research published prior to 1970 showed no industry influence on cholesterol research.
The percentage of industry-funded studies increased over time, from 0% in the 1950s to 60% in 2010-2019. However, 49% of industry-funded publications reported conclusions that
conflicted with actual study results, compared with 13% of non-industry-funded trials. The reality is that over
85% of all the analyzed studies demonstrated that eggs negatively affect blood cholesterol. So, whether you wish to scale back on eggs for cost, health reasons, or dietary preference, what are your options?
Egg alternative options
That’s where things start looking up! There are currently more high-quality egg alternatives available than ever before, and some even work like eggs to contribute to the structure, color, flavor, and consistency of baked goods by acting as a binder, in leavening (helping baked goods “rise”) and ensuring a moist final product. So, whether you are in the mood to whip up a quiche,
frittata or
omelet, bake some yummy muffins, or create a hand-crafted birthday cake, we have you covered with some great replacement options, such as:
Other good egg substitutes, each equating to 1 egg, include:
- Arrowroot powder – 2 tablespoons blended + 3 tablespoons of water
- Vinegar and baking soda – 1 teaspoon baking soda + 1 tablespoon of vinegar
- Ground flaxseed or chia seed – 1 tablespoon + 3 tablespoons of water
- Applesauce or mashed banana – 1/4 cup
- Plant-based yogurt or “buttermilk” – 1-2 teaspoons vinegar + 1/3 cup milk
- Silken tofu – 1/4 cup
- Carbonated water – 1/4 cup
- Soy lecithin – 1 tablespoon
As you can see, there are many excellent replacement options if you decide for any reason that eggs are better left off your family menu. Some alternatives work better than others, depending on the recipe, so do allow for a bit of trial and error as you find your egg-free groove. Cheers to your healthy, happy life!
.jpg)
