let’s break some eggs

Susan Goldhaber*

Image : Alexa de Pixabay

The Wall Street Journal reports that the cost of eggs has increased by around 60% in 2022, more than any other food item. The daily breakfast has become a source of anxiety as families search for healthy and affordable alternatives. And what to do with Easter eggs for children? The high price of eggs might prompt many families to rethink their eating habits.

Egg prices rose 11% in January and don’t seem to want to go down anytime soon. This rise is mainly due to bird flu, which killed millions of laying hens in 2022 in the deadliest outbreak in US history.

Facts About Eggs

In the 1970s, the public was told to avoid eggs because one egg contained regarding 185 milligrams of cholesterol, which was thought to contribute to hypercholesterolemia and heart attack. However, regarding 20 years ago the advice changed and eggs became a recommended source of proteins.

Eggs are a complete source of high quality protein, containing all nine essential amino acids [1]. They are also low in calories (regarding 71 calories per egg) and contain a whole host of vitamins and minerals. Like other sources of protein, eggs promote feelings of fullness, which is helpful if you’re trying to lose weight or keep it off. A medium-sized egg contains regarding 6-7 grams of protein, split regarding evenly between yolk and white.

The same amount of protein is found in eggs whether raw, boiled or fried. However, raw eggs should NOT be eaten due to the risk of contamination with the bacteria. Salmonella, which is destroyed by cooking. Salmonella causes diarrhea, fever and stomach cramps which can be severe in some people.

How much protein is needed?

The National Academy of Medicine recommends that adults consume just over 7 grams of protein per 20 pounds. [9 kg] body weight:

• For a 140 lb person [63,5 kg]that’s regarding 50 grams of protein a day

• For a 200 pound person [90,7 kg]that’s regarding 70 grams of protein a day.

In the United States, very few people suffer from a protein deficiency. For most of us, the problem is the extras that come with protein, saturated fat, or sodium, which are associated with health issues.

As stated in the document My Plate from the United States Department of Agriculture (USDA), protein should take up less than a quarter of the plate. The rapid rise in the price of eggs has impacted one of the most affordable sources of protein, especially at breakfast, the most popular time to eat eggs.

If you’re one of the estimated 13 million Americans who raise their own chickens, you’ve found an alternative. For those who do not have the possibility or the desire to have a chicken coop, there are eggless solutions.

Some alternatives to eggs

1. Greek yogurt: One cup of plain, non-fat Greek yogurt contains regarding 16 grams of protein, which is twice the amount of protein in regular yogurt. In Greek yogurt, the whey is removed, resulting in a thicker, denser and less sweet product. For purists, plain Greek yogurt is best, but for those who like sweeter yogurts, fruit-flavored yogurts have the same amount of protein but more added sugar.

2. Peanut butter: Two tablespoons of peanut butter contain 7 grams of protein.

3. Cheddar: One ounce [28 grammes] of cheddar contains 6.5 grams of protein. Although cheddar is high in saturated fat, there are low-fat cheddar options.

4. Cottage cheese: The perennial favorite of weight-conscious people, half a cup contains 12 grams of protein.

5. Turkey sausage: 2 links contain approximately 11 grams of protein.

6. Smoked salmon: 3.5 ounces [100 grammes] contain 18 grams of protein. It is very high in sodium, so try not to overdo it.

7. Protein Waffle: This waffle contains 20-24 grams of protein. It owes its protein content to yoghurt and oats rather than flour.

For the more adventurous among us

1. Chickpeas: Half a cup contains 8 grams of protein; they are the basis of hummus.

2. Lentils: Half a cup contains 8 grams of protein. They come in many colors, don’t need to be soaked first, and cook faster than beans.

3. Pumpkin seeds: One ounce of shelled seeds contains 8½ grams of protein.

4. Tofu: The Star Child of Natural Foods, three ounces [85 grammes] contain 8 grams of protein.

5. Quinoa: One cup of cooked quinoa has 8 grams of protein and lots of fiber.

Alternatives to Eggs for Baking

If 65% of the eggs are purchased at points of sale “ in shell 27% is used in other food products, particularly in baking. Baked goods are rarely an important source of protein; eggs therefore play a role of binder, leaven, moisture, flavor and appearance. There are alternatives to eggs, but be aware that sometimes you have to experiment to get the right texture and taste for your baked goods: ¼ cup applesauce, mashed bananas, tofu” silky », natural yoghurt or sparkling water can replace an egg.

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[1] Histidine, isoleucine, leucine, lysine, methionine, phenylamine, threonine, tryptophan and valine.

Sources :

10 Foods with More Protein Than an Egg

Foods With More Protein Than an Egg

16 Best High-Protein Breakfasts That Aren’t Egg

13 Effective Substitutes for Eggs

* Susan Goldhaber, MPH, is an environmental toxicologist with over 40 years of experience in federal and state agencies as well as in the private sector. She is particularly interested in chemicals found in drinking water, air and hazardous waste. Her current focus is on translating scientific data into information that can be used by the public.

Source : Breaking a Few Eggs | American Council on Science and Health (acsh.org)