Is it brown or white?
Free range or organic?
Choosing eggs at the supermarket can be confusing.
So which eggs are best for your health?
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“Despite the latest research and the 2020 Dietary Guidelines giving eggs the green light in a healthy diet, conflicting information still swirls in the media and online,” said the Pittsburgh, Pennsylvania-based management. says Jess DeGore, nutritionist and owner of DietitianJess.com.
“There are claims and confusion surrounding different types of eggs, and choosing the right egg can be difficult for consumers seeking optimal health benefits,” she added.
Or, as registered dietitian Bethany Thayer so well puts it, “All you hear about scrambled eggs can make you wonder which shell to crack open to support your health.”
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Read the health scoop on eggs, from experts.
Which is healthier: brown eggs or white eggs?
“Some people have the impression that brown-shelled eggs are nutritionally superior to white-shelled eggs,” said Thayer, director of the Center for Health Promotion and Disease Prevention at Henry Ford Health in Detroit. Yes, but this is not true.” , Michigan.
“The color of the shell comes from the color of the chicken.”
He said, “Chickens with brown feathers and brown earlobes will lay brown eggs, and hens with white feathers and white earlobes will lay eggs with white shells,” and there is no nutritional difference between the two. He emphasized that.
What do “free range,” “free range,” and “organic” eggs actually mean?
You may be wondering what these terms listed on egg cartons have to do with the health properties of eggs.
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Thayer called these terms “marketing tools” and said they do not necessarily influence the nutritional specifications of the eggs.
“Cage-free means the hens live in an open barn with bedding, perches, and nesting boxes to lay their eggs. Free-range, on the other hand, means the hens have continuous freedom outdoors. is a term used to indicate that an animal has access to it for more than 51% of its life, but [that] “There is no guarantee that the animal actually went outside,” Thayer said.
Pittsburgh’s DeGore pointed out that terms like “free range” are unregulated, so there is no specific time or type of outdoor environment that qualifies as free range.
“Several studies have shown that the microbiome (gut bacteria) is different in caged and free-range eggs,” DeGore said.
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“Other studies have also shown that free-range eggs have higher concentrations of healthy fats and lower amounts of saturated fat.”
What about organic?
Last but not least: “Organic means the chickens are raised without cages and are not only fed but also allowed to roam freely.” [with] It’s organic feed,” Thayer said.
Echoing Thayer’s comments, DeGore shared that the organic label indicates that the chicken feed was grown without the use of synthetic chemicals, antibiotics, or growth hormones.
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“It doesn’t indicate nutritional superiority.” In fact, Thayer says, neither free-range, cage-free nor organic classification “has any effect on the nutritional value of the eggs.”
Why are some egg yolks darker than others?
You may be interested in whether orange egg yolks are nutritionally different from bright yellow egg yolks.
“The nutritional value of eggs is only influenced by the nutritional content of the feed itself,” Thayer says.
“For example, the color of egg yolks comes from the carotenoids in the feed. Adding more carotenoid-rich extracts to the feed makes the yolks darker and richer in carotenoids, which are antioxidants.”
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She continued: “Chickens may also be fed fortified feeds containing other specific ingredients that lead to eggs being sold with specific nutrient content claims, such as omega-3 fatty acids and additional It may be fortified with vitamin D.”
Notes on eggs and cholesterol
”Eggs are rich in cholesterol, with each egg containing about 200mg of cholesterol. For this reason, we recommend limiting eggs to one per day,” Thayer said.
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But, as Thayer emphasized, eggs also provide the benefits of protein, choline, biotin, vitamins A and D, and antioxidants known as lutein and zeaxanthin (the latter two of these nutrients are (supports eye health).
Final verdict on egg selection
At the end of the day, there’s no simple answer to which type of egg is best for your health.
“Most of the nutritional differences between egg types are minimal, so I don’t think it’s a decision to weigh too much. Instead, choose the one that best suits your tastes,” DeGore said.
“That said, an organic, free-range environment may contribute to improved health outcomes,” she says.
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DeGore emphasized that no matter which egg you choose, you’re still making a nutritious choice that provides protein, vitamins, and minerals.
No matter what kind of eggs you buy, Thayer said, make sure to handle them safely.
“Contaminated chickens can transmit Salmonella to the inside of eggs, and Salmonella can even get into the porous shells of eggs,” Thayer said, adding that you should always wash your hands before and after handling eggs. He added that you need to wash your clothes.
Immediately after purchasing eggs, refrigerate them at below 40°F.
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Also, avoid storing it in the refrigerator door, where temperatures are high, Thayer advised.
Also, throw away broken eggs, she added.
Are you ready to get hot?
“Cook the eggs until the whites and yolks are set and the internal temperature reaches 160°F,” Thayer says.
Also note that when hosting a brunch, “never leave cooked eggs or egg dishes at room temperature for more than 2 hours.”
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