It’s National Vegetarian Week where we celebrate the fantastic foods that are meat and fish-free.  Most vegetarians have a diet that’s high in plant-based foods but also includes eggs and dairy produce. Eggs remain one of the most complete protein-based foods we can eat – not humble at all!

Clinical nutritionist Suzie Sawyer explores some of the health benefits of eggs and how we can enjoy them.

Egg nutrition

From a macro and micronutrient perspective, eggs really stack up.   They are a brilliant source of protein, containing all the essential amino acids the body can’t make, but are low in calories (only about 78 per medium egg).  There are eight essential amino acids that can’t be produced in the body, so must be eaten in the diet, and eggs are rich in all of them. 

Eggs contain a wealth of other nutrients including B-vitamins for energy and vitamin D for healthy teeth and bones (sadly deficient in the UK population).  However, eggs are particularly rich in anti-ageing antioxidants plus the carotenoids lutein and zeaxanthin which encourage healthy eyesight.  Furthermore, they’re packed with many trace minerals, particularly zinc and iron.  Eggs are also rich in choline which is great for brain function, and other healthy fats too. These are just some of the reasons eggs are so valuable in a vegetarian diet.

It’s also important for vegetarians (and vegans) to have sufficient vitamin B12 in the diet as it’s needed for a healthy nervous system and the production of red blood cells. Vitamin B12 is only found in animal produce, although some is produced in the gut microbiome, and eggs certainly provide a useful amount.

How to use eggs to their best advantage

One of the main reasons to include eggs in the vegetarian diet is for their protein content.  Having sufficient protein, especially at breakfast time, helps balance blood sugar levels, sustaining energy throughout the day and stopping those energy crashes later in the day.But what to do with them for a change?  Why not use your muffin tins to essentially poach the eggs, and add to a breakfast muffin? Or make an omelette in a ramekin dish with some chopped pepper, spinach, grated cheese on the top and quickly microwaved? And don’t forget that pancake day needn’t just come around once a year: egg-based pancakes are a healthy start to the day.  If you want to really ramp up the protein content, make the pancakes with some buckwheat flour and top with some blueberries and natural yoghurt – the perfect vegetarian breakfast

However, it’s not just breakfast where eggs can deliver their star quality. How about whisking up a delicious cheese soufflé?  It’s one of these dishes that looks really impressive but is not as difficult as it seems. Plus, eggs are an integral part of many baked dishes, both savoury and sweet, and always delivering on their nutritional benefits.

What about cholesterol content?

This is a question often asked.  Over the past 20 years or so, eggs have been branded has having high cholesterol and to be avoided by people with heart disease.

However, the fact is that whilst eggs do naturally contain fairly high levels (550 mg per 100 grams), foods containing high amounts of saturated fats and especially sugars tend to be the main culprits when it comes to cholesterol. Foods such as butter, cheese, and red meat, together with processed foods laden with trans fats and sugar, such as pastries, cakes, biscuits, and chips, should be eaten in moderation. Interestingly, sugar-laden drinks can really spike cholesterol levels.Cholesterol is an integral part of our cellular make up, without which we would literally collapse!  Plus, it’s needed to make our steroid hormones (oestrogen and testosterone) and many other functions besides.  As with everything in the body, it’s all about balance.

Going organic

If possible, it’s better to choose organic eggs as the hens are fed different grains, which we benefit from, especially when it comes to omega-3 fats. Plus, of course, there is less negative impact on the environment and the hens are raised in a kinder way.

We need to celebrate eggs – they have a very worthy place on any plate, at any meal.

 

 

 

 

 

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