Eggs And Cheese: Friends Or Foes Of Plant-Based Diets?

The term plant-based is open to interpretation, with no official definition. However, it generally refers to a style of eating that focuses primarily on plant-based foods like fruits, vegetables, whole grains, nuts, seeds, oils, legumes, and beans. This does not mean that one has to completely cut out meat and animal products, as there are many variations of plant-based diets. For example, semi-vegetarian or flexitarian diets include eggs and dairy foods, while vegan diets exclude all animal foods. Eggs are often included in plant-based diets, as they can help increase the consumption of vegetables and improve the absorption of nutrients from plant foods. On the other hand, cheese is not considered plant-based, as it is derived from animal milk. However, vegan cheese, made from plant-based proteins, seeds, nuts, and vegetable oils, is becoming increasingly popular and can be a suitable alternative for those following a plant-based diet.

Eggs are a good source of protein, vitamins and minerals

Eggs are a good source of protein, vitamins, and minerals, and can be a valuable part of a plant-based diet. While a plant-based diet focuses on foods primarily from plants, it does not necessarily mean cutting out all animal products. In fact, completely eliminating animal products may lead to nutrient deficiencies.

Eggs are a good source of protein, with 12.5 grams per 100 grams of whole raw fresh egg. They are also a good source of vitamins, containing vitamins A, D, E, K, B1, B2, B5, B6, B8, B9, and B12. Eggs are especially rich in vitamin B2, or riboflavin, which contributes to normal energy metabolism, red blood cell development, vision, and nervous system function.

In addition, eggs contain minerals such as phosphorus, calcium, potassium, sodium, copper, iron, magnesium, manganese, selenium, and zinc. Phosphorus, for example, contributes to the maintenance of healthy bones and teeth, while selenium is an antioxidant that helps prevent cell damage and supports the immune system.

Overall, eggs are a nutrient-dense food that can provide many health benefits, making them a valuable component of a balanced diet.

Eggs can be included in plant-based diets

The Mediterranean diet, for example, has a foundation of plant-based foods but also includes fish, poultry, eggs, cheese, and yoghurt a few times a week, with meats and sweets less often. This diet has been shown to reduce the risk of heart disease, metabolic syndrome, diabetes, certain cancers, depression, and, in older adults, a decreased risk of frailty, along with better mental and physical function.

The inclusion of eggs in a plant-based diet can be justified for several reasons:

Nutritional Complementarity

Eggs are a good source of top-tier protein, vital vitamins such as B12 and D, and key minerals like iron and zinc. The egg white is the primary protein hub, while the yolk contains fat-soluble vitamins, encompassing A, D, and E, along with crucial omega-3 fatty acids. This makes eggs a good complement to a plant-based diet, ensuring you get all the necessary nutrients.

Enhanced Nutrient Absorption

Eggs have an intrinsic ability to boost the uptake of specific nutrients from accompanying foods. The fats in eggs, in particular, aid in the assimilation of fat-soluble vitamins like A, D, E, and K present in diverse vegetables. This ensures we extract the maximum nutritional value from our meals.

Flexibility in Dietary Definitions

The term plant-based is often interpreted in various ways. While it primarily emphasizes foods derived from plants, it doesn’t strictly dictate the total exclusion of animal products. Some interpretations of a plant-based diet allow for the inclusion of minimal animal-derived foods, like eggs, or even fish in certain cases, especially when they offer specific health or nutritional benefits.

Culinary Versatility

Eggs are incredibly versatile in cooking and can be used in various plant-based dishes to enhance flavor, texture, and nutrition. They can be used as binding agents in baking, or in starring roles in dishes like vegetable frittatas, salads, or plant-based burgers.

Ethical and Sustainable Choices

For those who follow a plant-based diet for ethical and environmental reasons, eggs can be included if sourced sustainably and ethically. Eggs from local, free-range, or organic farms can be a more ethical choice than factory-farmed meats.

However, it is important to note that eggs have been linked to an increased risk of certain cancers, heart disease, and diabetes. Additionally, they are high in cholesterol and saturated fat, which may be a concern for those with cardiovascular disease or high cholesterol.

Ultimately, the decision to include eggs in a plant-based diet depends on individual preferences and interpretations of a plant-based diet. While eggs can provide nutritional benefits, there may be health concerns associated with their consumption.

Cheese is not plant-based

While the term "plant-based" is open to interpretation, it generally refers to a style of eating that focuses primarily on plant-based foods such as fruits, vegetables, nuts, seeds, oils, whole grains, legumes, and beans. This doesn't necessarily mean that one must completely abstain from all animal products, as some interpretations of a plant-based diet allow for the inclusion of minimal animal-derived foods. However, cheese is not plant-based and here's why:

First and foremost, cheese is a dairy product, and dairy is not considered plant-based. Dairy products are derived from the milk of animals, typically cows, and while they can be a good source of protein and calcium, they are not plant-based. Plant-based diets focus on foods derived from plants, and cheese is simply not in this category.

Secondly, cheese is often highly processed. While some plant-based diets may allow for minimal processing, such as grinding grains to make flour, cheese-making involves a much more intensive process that alters the natural state of the milk. This processing can affect the nutritional content of the cheese and may not align with the principles of a plant-based diet, which tends to emphasize whole, unprocessed, or minimally processed foods.

Additionally, cheese is often high in fat and saturated fat, which can have negative health impacts. While some plant-based diets may include small amounts of animal-derived foods, the emphasis is still on overall health and nutrition. Cheese, due to its high-fat content, may not be the best choice for those following a plant-based diet for health reasons.

Furthermore, the process of cheese-making can have environmental implications. Dairy farming and cheese production can contribute to greenhouse gas emissions, water usage, and land degradation. For those following a plant-based diet out of environmental concerns, cheese may not align with their values and principles.

Lastly, cheese is not a necessary component of a healthy diet. Plant-based diets can provide all the essential nutrients needed for optimal health, including protein, fats, carbohydrates, vitamins, and minerals. There are plenty of plant-based sources of calcium and protein that can be included in a plant-based diet instead of cheese.

In conclusion, while the term "plant-based" may be interpreted in different ways, cheese is generally not considered plant-based due to its nature as a dairy product, its processing, its high-fat content, its environmental impact, and the availability of plant-based alternatives that can provide the same nutritional benefits.

Vegan cheese is made from nuts, seeds, oils and thickeners

A plant-based diet focuses on consuming foods that are primarily derived from plants. This includes fruits, vegetables, nuts, seeds, oils, whole grains, legumes, and beans. It is important to note that a plant-based diet does not necessarily equate to a vegan or vegetarian diet, as it allows for the inclusion of some animal products.

Eggs are often included in plant-based diets due to their nutritional value and versatility. They can complement a plant-based lifestyle by aiding in the absorption of fat-soluble vitamins and antioxidants from plant foods. Additionally, pairing eggs with plant-based foods can help meet daily protein requirements and support overall health.

Cheese, on the other hand, is typically derived from dairy, which does not align with a strict plant-based or vegan diet. However, vegan cheese offers a suitable alternative for those who want to avoid dairy. Vegan cheese is made from various nuts, seeds, oils, and thickeners, such as nutritional yeast, agar powder, and cornstarch. Cashews are a popular choice for vegan cheese due to their mild, buttery taste and creamy texture when blended. Other options include almonds, macadamia nuts, pumpkin seeds, sunflower seeds, and hemp seeds.

The process of making vegan cheese involves softening the nuts or seeds by soaking or boiling, followed by blending them with oils, salts, and flavor enhancers. Vegan cheese can be spreadable, meltable, or firm, depending on the ingredients and preparation methods. It offers a sustainable and animal-friendly alternative to traditional cheese, as dairy cheese has a higher carbon footprint and contributes to animal welfare concerns.

In conclusion, vegan cheese made from nuts, seeds, oils, and thickeners provides a delicious and nutritious option for those following a plant-based or vegan diet. It allows individuals to enjoy the taste and texture of cheese while adhering to their dietary preferences or restrictions.

Vegan cheese is generally more expensive than dairy cheese

A plant-based diet focuses on eating foods primarily from plants, including fruits, vegetables, nuts, seeds, oils, whole grains, legumes, and beans. This does not necessarily mean that you are vegetarian or vegan and never eat meat or dairy. However, it does mean that the majority of your food comes from plant sources.

Eggs and cheese can be included in a plant-based diet. However, they are not suitable for a vegan diet, which excludes all animal products.

The ingredients used in vegan cheese, such as nut milk, cultures and enzymes, and herbal additives or spices, are more costly than the dairy products used in traditional cheese-making. Nut milk ranges from $1 to $3 per cup, while cultures and enzymes cost between 50 cents and $2 per tablet/packet. Herbal additives or spices can cost up to $20 per pound.

The production process for vegan cheese is also more complex and energy-intensive, requiring similar culturing and aging processes as dairy cheese, as well as specialized equipment. The limited market demand for vegan cheese means that production costs are spread over fewer units, leading to higher prices for consumers.

Additionally, government subsidies for dairy farmers drive down the cost of dairy cheese, while plant-based cheese ingredients do not receive the same level of support. This further contributes to the higher price of vegan cheese.

Despite the higher cost, consumers are still willing to pay extra for plant-based cheese options, especially those with strong moral or environmental values.

Frequently asked questions