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In March 2019, researchers from four universities published the results of a massive study
in the JAMA medical journal.
The researchers had been following 29,615 U.S. adults for an average of 17.5 years. They found that those participants who ate an average of two eggs per day had a 27% increased risk of developing heart disease.
Renowned cardiologist Dr. Joel Kahn, a Food Revolution Summit speaker, points to multiple studies linking egg consumption not only to increased risk of coronary heart disease, congestive heart failure, and carotid artery disease — but also to prostate cancer, breast cancer, ovarian cancer, colon cancer, and last but not least, death.
And what about diabetes? Some health advocates point out that eggs contain no carbs and recommend them for people concerned about diabetes as a way to help balance blood sugar. But that advice may be ill-founded.
The Physicians’ Health Study tracked 21,327 participants over 20 years. It found that amongst those suffering from diabetes, those who ate the most eggs were twice as likely to die during the study, compared to those who ate the least.
And then, finally, there’s the fact that eggs bring a high risk of salmonella infection. In the year 2010, over 500 million eggs were recalled in the wake of salmonella outbreaks.
Egg-cellent Ways To Go Egg-Free
If you want to reduce your egg consumption, but you’re concerned about how doing so might impact your culinary life, here are a couple tips that might help you:
- Try a liquid egg replacer. If you’re looking for an easy way to recreate scrambled eggs (and you don’t mind incorporating some refined foods), JUST Egg offers a plant-based liquid egg replacer. Made from mung-bean protein, those who have tried it say it’s hard to tell the difference between scrambled JUST Eggs and scrambled chicken eggs. And Ener-G makes a powdered egg replacer that can be useful in baking.
- Make plant-based versions of traditional egg dishes. The following ingredients can make good substitutes for egg-based dishes:
- Organic tofu — Great for scrambles, “egg” salad, quiches, and frittatas.
- Chickpea Flour — Chickpea flour (or besan) is a flour made from ground chickpeas. While it’s popular in Indian cuisine, you can also use it to create soy-free scrambles and frittatas.
- Potatoes — Boiled red potatoes can make a worthy plant-based vessel for deviled “eggs.”
If you do want to eat eggs, the best option may be sourcing them from backyard chickens or small-scale operations you can visit yourself.
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