Brown, white and sometimes even blue – no two look ‘eggsactly’ alike. But what affects the colour of an egg? Most chickens have earlobes, and if you look closely, despite the colour of a chicken’s feathers, the colour of the earlobes is what determines the final colour of an egg. Simply put, white earlobes mean white eggs, while red earlobes mean brown eggs. Different breeds of hens just lay different colour eggs. Quality, flavour and nutrition aren’t affected. Quality of the feed, however, impacts the taste – same quality given to both chickens will result in the same taste, regardless of the colour. Colour doesn’t impact the nutritional value or taste of an egg.
Generally speaking, the nutrient contents of an egg are similar despite colour and the feed given to a chicken. More recently we have seen eggs being packaged and labelled specifically to claim that these eggs are more nutritious than others. This is quite possible and highly likely. You will, however, find that these eggs are more expensive as laying hens, being fed a specific nutrient dense diet, will produce eggs with similar nutrient density. However, production costs will make these eggs more expensive. In our local markets the egg that separates itself from the rest is the Smart Egg (omega-3). Hens were given feed that included flax, marine algae, fish oils, and other ingredients to boost the level of omega-3 fatty acids in their eggs.
Proteins, along with fats and carbohydrates, are nutrients necessary for our bodies to carry out daily functions. Proteins consist of both essential and non-essential amino acids. The body is unable to produce amino acids and these can only be acquired from the food we eat. Eggs are among the best sources of protein we can get in our diet. Eggs are given a perfect score of 100 for their biological value (a measure of protein quality), and so other foods are graded in comparison to the egg.
It has become common practice for many people to eat only the egg white (the albumin) due to concerns with the high cholesterol content of the yolk. If the yolk is discarded, so too are most of the vitamins and minerals in the egg. The egg white contains 60 per cent of the egg’s protein, while the yolk contains the remaining 40 per cent. Additionally, the fat and cholesterol in the yolk contains essential fatty acids, vitamins A, D, E and K (fat-soluble vitamins), calcium, iron and folate. Recent studies have shown that there is no association between the risk of cardiovascular disease and the consumption of eggs. As with anything in life, everything in moderation – one egg a day is okay; in fact, two eggs per day does not affect a person’s lipid profile and may improve it.
RAW – Heat can destroy the essential nutrients in the egg yolk. However, this way may not be the safest as raw eggs can expose you to Salmonella, which may cause food poisoning. Washing the egg shell thoroughly with soap and water can reduce this possibility. Raw eggs on its own may not be the most palatable either, so try folding an egg into your smoothie after you have finished blending and enjoy.
POACHED – Put water in a shallow pan, crack open the egg in a cup and gently slide in the water. Slowly simmer the egg for 3-5 minutes without boiling, as high temperature can destroy the egg white. Adding vinegar to the water can help set the egg white and give extra colour to the eggs. When the eggs are cooked, remove them with a slotted spoon. Dry the bottom of the spoon before plating. This method of cooking eggs limits the introduction of fat and calories as with scrambling, frying and baking.
Purchase issue #8 Vol. 7, to continue reading.
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Brown, white and sometimes even blue – no two look ‘eggsactly’ alike. But what affects the colour of an egg? Most chickens have earlobes, and if you look closely, despite the colour of a chicken’s feathers, the colour of the earlobes is what determines the final colour of an egg. Simply put, white earlobes mean white eggs, while red earlobes mean brown eggs. Different breeds of hens just lay different colour eggs. Quality, flavour and nutrition aren’t affected. Quality of the feed, however, impacts the taste – same quality given to both chickens will result in the same taste, regardless of the colour. Colour doesn’t impact the nutritional value or taste of an egg.
Generally speaking, the nutrient contents of an egg are similar despite colour and the feed given to a chicken. More recently we have seen eggs being packaged and labelled specifically to claim that these eggs are more nutritious than others. This is quite possible and highly likely. You will, however, find that these eggs are more expensive as laying hens, being fed a specific nutrient dense diet, will produce eggs with similar nutrient density. However, production costs will make these eggs more expensive. In our local markets the egg that separates itself from the rest is the Smart Egg (omega-3). Hens were given feed that included flax, marine algae, fish oils, and other ingredients to boost the level of omega-3 fatty acids in their eggs.
Proteins, along with fats and carbohydrates, are nutrients necessary for our bodies to carry out daily functions. Proteins consist of both essential and non-essential amino acids. The body is unable to produce amino acids and these can only be acquired from the food we eat. Eggs are among the best sources of protein we can get in our diet. Eggs are given a perfect score of 100 for their biological value (a measure of protein quality), and so other foods are graded in comparison to the egg.
It has become common practice for many people to eat only the egg white (the albumin) due to concerns with the high cholesterol content of the yolk. If the yolk is discarded, so too are most of the vitamins and minerals in the egg. The egg white contains 60 per cent of the egg’s protein, while the yolk contains the remaining 40 per cent. Additionally, the fat and cholesterol in the yolk contains essential fatty acids, vitamins A, D, E and K (fat-soluble vitamins), calcium, iron and folate. Recent studies have shown that there is no association between the risk of cardiovascular disease and the consumption of eggs. As with anything in life, everything in moderation – one egg a day is okay; in fact, two eggs per day does not affect a person’s lipid profile and may improve it.
RAW – Heat can destroy the essential nutrients in the egg yolk. However, this way may not be the safest as raw eggs can expose you to Salmonella, which may cause food poisoning. Washing the egg shell thoroughly with soap and water can reduce this possibility. Raw eggs on its own may not be the most palatable either, so try folding an egg into your smoothie after you have finished blending and enjoy.
POACHED – Put water in a shallow pan, crack open the egg in a cup and gently slide in the water. Slowly simmer the egg for 3-5 minutes without boiling, as high temperature can destroy the egg white. Adding vinegar to the water can help set the egg white and give extra colour to the eggs. When the eggs are cooked, remove them with a slotted spoon. Dry the bottom of the spoon before plating. This method of cooking eggs limits the introduction of fat and calories as with scrambling, frying and baking.
Purchase issue #8 Vol. 7, to continue reading.
Share this post: