Vegan Diet And Eggs: What's The Verdict?

There is a lot of debate about whether eggs are part of a vegan diet. A vegan diet is typically defined as excluding all animal products, including meat, fish, eggs, and dairy. However, some people who identify as vegans may choose to incorporate certain animal products into their diet, such as eggs, in what is known as a veggan diet. This flexible approach to veganism is often motivated by the belief that egg-laying is a natural process for hens that does not harm them. Additionally, eggs can provide important nutrients that may be lacking in a strict vegan diet, such as vitamin B12, vitamin D, calcium, omega-3s, iron, and protein. On the other hand, some vegans may be opposed to eating eggs due to ethical concerns about commercial poultry farming practices or because they consider eggs to be a form of animal flesh. Ultimately, the decision to include eggs in a vegan diet is a personal choice that depends on an individual's ethical, health, and environmental beliefs.

Eggs are not part of a vegan diet

While eggs are included in a standard vegetarian diet, they are excluded from a vegan diet. There is a growing trend of "veggans", who are vegans who incorporate certain types of eggs into their diet. "Veggans" are willing to include eggs from hens that they know are raised ethically, such as free-range hens or those kept as pets on a backyard farm.

Some people who are worried about the restrictions of a vegan diet choose to be flexible vegans and include eggs in their diet. Adding eggs can help close nutritional gaps, especially for certain vegan populations who are at a higher risk of nutritional deficiencies, such as children, pregnant women, and breastfeeding women.

However, technically, a vegan diet that includes eggs is not truly vegan and is instead called an ovo-vegetarian diet.

Vegans don't eat eggs because of animal welfare concerns

Vegans don't eat eggs, even if they are sourced from backyard hens. This is because the act of consuming eggs is at odds with animal welfare.

Firstly, it's important to consider where the hens have come from. If they have been bought from a farmer or breeder, then buying hens contributes to the problems associated with commercial egg production, such as the killing of male chicks at birth. Even if the hens are adopted from farms or slaughterhouses, there are still ethical issues to consider.

Hens have been selectively bred to produce up to 300 eggs a year, whereas their ancestor, the wild red jungle fowl, only produces 10-15 eggs annually. This takes a huge toll on their bodies, depleting vitamins and minerals, including calcium, which is used to produce the egg shell. This can lead to health issues such as osteoporosis and broken bones, as well as egg binding, where an egg becomes stuck inside the hen.

The egg industry kills all laying hens after 2-3 years, even though the natural lifespan of a chicken is 8-10 years. They also systematically kill all male chicks as they do not lay eggs and are not suitable for meat production. This results in a higher tally of chicken deaths per egg than in the past.

In addition, most egg-laying hens (95% in the US) spend their lives in small, indoor cages where they cannot even stretch their wings. Farmers often cut off a portion of the hens' beaks to prevent them from pecking at each other. These practices are harmful and cruel to animals, and vegans, who are strongly in favor of animal welfare, reject the use of animals for food or any other purpose.

Some people who follow a vegan diet may include eggs from backyard hens or rescued hens in their diet, calling themselves "veggans". However, this is not considered morally acceptable by many vegans, as it dilutes the vegan philosophy and undermines the collective work of the vegan movement.

Veggan is a term for flexible vegans who eat eggs

Vegans typically do not eat eggs, as they avoid all animal-derived products. However, the term "veggan" has been used to describe flexible vegans who choose to include eggs in their diet. This flexibility may be due to health, ethical, or environmental reasons.

The Vegan Diet

A vegan diet is a plant-based diet that excludes all animal products, including meat, dairy, eggs, and honey. It is often adopted for ethical reasons, with a focus on protecting animals and the environment, or for health reasons, as research shows that a plant-based diet can lower the risk of certain diseases.

The Role of Eggs

Eggs are a good source of protein, vitamins, and minerals, such as vitamin B12, iron, and omega-3s. They can be particularly beneficial for those following a vegetarian or vegan diet, as these diets may lack certain key nutrients.

The Flexibility of Veggans

The term "veggan" describes those who follow a vegan diet but choose to include eggs. This flexibility may be due to the health benefits associated with eggs, especially for those who find it challenging to obtain sufficient nutrients from a strict vegan diet.

Additionally, some people may choose to be veggans for ethical reasons. For example, they may be concerned about the welfare of laying hens and believe that including eggs in their diet can support more ethical farming practices.

Furthermore, environmental concerns may also play a role in someone's decision to become a veggan. Including eggs in one's diet may be seen as a way to reduce the environmental impact of a vegan diet, which can be significant when it comes to land usage.

The Benefits of Flexibility

Adopting a veggan approach can provide several benefits. Firstly, it can offer a greater variety of food choices, making it easier to obtain sufficient nutrients and ensuring a more well-rounded diet.

Secondly, the inclusion of eggs can be a good source of protein, which is essential for muscle growth and repair. This can be especially beneficial for vegan athletes and bodybuilders.

Finally, the flexibility of being a veggan can make social situations easier, as it may be challenging to adhere to a strict vegan diet when bonding with others over shared food experiences.

In conclusion, the term "veggan" describes flexible vegans who choose to include eggs in their diet. This flexibility can offer various benefits, including improved nutrient intake, social acceptance, and support for ethical and environmental concerns.

Vegetarians who eat eggs are called ovo-vegetarians

Vegetarians who eat eggs but not dairy are known as ovo-vegetarians. The ovo- prefix comes from the Latin word for egg.

Ovo-vegetarians consume fruits, vegetables, squashes, legumes, beans, and grains such as rice, quinoa, and barley. They also eat seeds, spices, fresh herbs, eggs, and products containing eggs such as egg whites, mayonnaise, egg noodles, and some baked goods.

Ovo-vegetarians do not eat meat, fish, or dairy products. This includes all meat and animal flesh foods, such as beef, chicken, and fish, as well as all animal milk and milk products, such as cheese, butter, and yoghurt.

Ovo-vegetarians might choose this diet for health or ethical reasons. For example, a person may want to be vegetarian but be lactose intolerant or allergic to dairy products. Or they may object to the conditions of dairy cows and not want to support the dairy industry.

In most Western English-speaking countries, the word "vegetarian" usually refers to a lacto-ovo-vegetarian diet, which includes dairy products. However, in India, "vegetarianism" usually refers to lacto-vegetarianism, and those who eat eggs refer to themselves as "eggetarians" or "eggitarians".

Eggs are a good source of protein and vitamins

• Vitamin D: Eggs are one of the few foods that contain naturally high amounts of vitamin D, with a serving of two eggs providing 82% of your recommended daily intake. Vitamin D plays an important role in calcium and phosphorus absorption, making it essential for the maintenance of healthy bones and teeth. It also contributes to maintaining regular muscle function and supporting your immune system.
• Vitamin B12: Vitamin B12 is essential in the formation of red blood cells and DNA, repairing body tissue, and maintaining the healthy function of the immune and nervous systems. A serving of two eggs satisfies 15% of your everyday requirements.
• Choline: Choline is a little-known yet important nutrient that plays a vital role in brain development and function and is also used by the body to assist with liver and nerve function. Eggs are a major source of choline. A single egg contains about 680 mg, and a serving of two eggs provides 77% of women’s recommended daily intake and 59% of RDI for men.
• Iron: Iron is involved in various primary functions, including the transport of oxygen throughout the body and providing energy for daily life. One large egg contains 0.9mg of iron, found predominantly in the yolk. An average serving of two eggs provides 14% of your RDI for iron.
• Lutein and Zeaxanthin: Lutein and zeaxanthin are powerful antioxidants that accumulate in the retina of the eye, protecting your cells from damage. They are naturally present in foods, especially in dark green leafy vegetables, but due to their high bioavailability, the consumption of eggs is a favourable source.
• Riboflavin (Vitamin B2): Riboflavin is necessary for cell growth, energy metabolism, red blood cell development, healthy vision, and the sound functioning of the nervous system. It also serves as an antioxidant nutrient, fighting damaging particles in the body known as free radicals. A serving of two eggs contains 24% of your RDI of Riboflavin.
• Pantothenic Acid (Vitamin B5): Vitamin B5 plays a significant role in converting the food you consume into active energy and breaking down fats. It also aids in the making of vitamin D and the production of red blood cells that carry oxygen around the body. A serving of two eggs provides you with 22% of the RDI of Pantothenic acid.
• Vitamin A: Vitamin A is vital in sustaining healthy skin, supporting immune function, maintaining good vision and promoting general reproductive health. With the recommended daily intake for vitamin A set at 750µg, a serving of two eggs delivers 14% of the advisable amount.
• Vitamin E: Vitamin E has beneficial antioxidant properties that play a pivotal role in maintaining good general health, including heart health, with studies linking it to lower rates of heart disease. An average serving of two eggs provides 20% of the RDI of vitamin E.
• Phosphorus: Phosphorus is essential for the development and maintenance of healthy bones and teeth, filtering waste and repairing tissue and cell membranes. It also contributes to supporting energy metabolism and muscle growth. A serving of two eggs provides 21% of this daily requirement.
• Folate: Folate is an important nutrient for people of all ages, playing a significant part in promoting red blood cell growth, the formation of DNA and supporting an effective immune system. A serving of two eggs will provide 49% of your RDI.
• Iodine: Iodine is an important mineral in helping your thyroid to produce hormones to regulate your body’s metabolic rate. It also serves in promoting cognitive function, optimal brain development and maintaining healthy skin. Eating just two eggs a day helps you reach 29% of your daily recommended iodine intake.
• Selenium: Selenium is an important antioxidant that helps prevent free radical damage to cells in the body. It supports the immune system, thyroid gland function, and the maintenance of healthy hair and nails. Eggs are an excellent source of selenium, with an average serving of two eggs meeting 41% of your daily recommended intake.

In addition to these vitamins and minerals, eggs are also a source of high-quality protein. The protein in eggs is highly digestible and contains all essential amino acids for a healthy diet. They are also a good source of omega-3s, which can be particularly useful for vegetarians.

Frequently asked questions