Eggs After Veganism: A Guide To Reintroducing Them

If you're considering reintroducing eggs into your diet after a period of veganism, you may be concerned about the physical and mental challenges of doing so. It's important to remember that everyone's needs are different, and there is no one-size-fits-all approach to diet and nutrition.

Some people may face social challenges when reintroducing eggs, as some vegan and vegetarian friends may not understand or support your decision. It can be helpful to connect with others who have gone through a similar experience, whether through online communities or in person. Remember that your diet is a personal choice, and it's essential to prioritise your health and well-being.

When it comes to the physical aspect of reintroducing eggs, it's generally recommended to start slowly and listen to your body. You might want to try adding a small amount of eggs to your diet at first, such as scrambled eggs or hard-boiled eggs, and see how your body reacts. It's also a good idea to choose high-quality, sustainable sources of eggs, such as those that are pasture-raised, organic, or locally sourced.

Additionally, you may want to consider supporting your digestion by taking enzymes or choosing easier-to-digest options like omelettes or scrambles. Some people also find it helpful to express gratitude for the animal and connect with the source of their food. Remember that it's normal to have mixed feelings during this transition, and it may take some time for your body and mind to adjust.

Start with eggs

If you've been on a vegan or vegetarian diet, your body may have forgotten how to digest eggs. So, it's important to take it slow and listen to your body. Here are some tips for reintroducing eggs:

• If you've been vegan and are adding animal products back into your diet, eggs might be a better first choice before fish.
• Eggs are easily digested by most people.
• Scrambled eggs are a good first choice.
• If you have your own chickens and are prepared to keep any roosters, this can be an ethical way to source eggs.
• If you're buying eggs, opt for pasture-raised, organic, non-GMO, and Certified Humane or American Humane Certified.
• You can hard-boil, scramble, or make an omelette with your eggs.
• Start with a small portion and see how your body reacts.
• You can also try adding a little egg to your favourite soup recipe or crockpot meal.
• If you're not ready to eat eggs, you can try an organic chicken broth as a gentle starting point.

Take it slow

Taking it slow is a crucial part of reintroducing eggs to your diet after a period of veganism. Here are some tips to help you do so:

Start with a small amount

Begin with a small amount of eggs and gradually increase the portion size over time. This will help your body adjust to the new food and reduce the risk of any digestive issues. Start with a few pieces of chicken mixed into vegetables, beans, or pasta. Focus on the veggies rather than the meat, treating animal proteins as a garnish for your meals rather than the main course.

Listen to your body

It is important to pay attention to how your body reacts to the reintroduction of eggs. If you experience any negative symptoms, such as bloating, gas, or changes in your stool, reduce the portion size or try a different type of egg preparation.

Take it one step at a time

When reintroducing eggs, start with one type of preparation or cooking method at a time. For example, you could start with scrambled eggs and gradually move on to boiled or poached eggs. This will help you identify any intolerances or allergies you may have to specific preparations.

Be mindful of your digestion

If you experience digestive issues after eating eggs, consider taking digestive enzymes or betaine HCL to aid in the breakdown and absorption of the protein. Additionally, choose cooking methods that help break down the proteins, such as slow cooking or marinating the eggs in acids like vinegar or pineapple juice to tenderize them.

Choose high-quality eggs

Opt for pasture-raised, organic, or free-range eggs from local farms or trusted sources. This ensures that the eggs come from ethically treated chickens and may also provide a more nutritious option.

Choose high-quality, sustainable sources

When choosing eggs from high-quality, sustainable sources, it's important to consider the living conditions and diet of the hens that laid them. Here are some factors to keep in mind:

Space and Environment

The terms caged, "cage-free", "free-range", and "pasture-raised" refer to the environment in which the hens are raised. Caged hens are kept in small cages, while cage-free hens are not confined but may still live in crowded indoor enclosures. Free-range hens have access to the outdoors, but the amount of space and time outdoors can vary. Pasture-raised hens are allowed to roam and graze freely in large open pastures, providing them with a more natural and nutritious diet.

Diet

The diet of the hens can affect the nutritional content of their eggs. Hens that are pasture-raised or free-range have access to a more natural diet of seeds, grass, insects, and worms, which can increase the omega-3 fatty acids, vitamins A and E, and carotenoid antioxidants in their eggs. On the other hand, vegetarian-fed hens are fed a diet of grains and seeds, which may not provide them with sufficient protein. Some eggs are also labelled as "omega-3 enriched" or "vitamin D-enriched," indicating that the hens were given feed supplemented with these nutrients.

Antibiotics and Hormones

While the use of hormones in poultry production is prohibited by the FDA, antibiotics may be used to treat sick chickens. However, eggs from hens treated with antibiotics may not be sold as organic. Look for labels such as "antibiotic-free" or "no antibiotics used" if you want to avoid eggs from hens treated with antibiotics.

USDA Grading

The USDA grades eggs based on their quality and appearance, with grades ranging from AA (the highest quality) to B. Grade AA eggs have clean, unbroken shells and firm, round yolks. Grade A eggs are similar but may have slightly less firm whites. Grade B eggs have thinner whites and flatter yolks and are usually used for scrambled eggs or liquid egg products. While the grading system doesn't indicate safety or protection from salmonella, it can be a useful guide when choosing high-quality eggs.

Certifications

Look for eggs with certifications such as Certified Humane, Animal Welfare Approved, or Humane Farm Animal Care. These certifications ensure that the hens are treated humanely and have sufficient space, access to the outdoors, and a good diet. These certifications provide stricter requirements for animal welfare and can give you peace of mind that the eggs come from sustainable and ethical sources.

Digest mindfully

Digesting mindfully is a crucial aspect of reintroducing eggs into your diet after being vegan. Here are some tips to help you with this process:

• Chew slowly and mindfully: Take your time to chew each bite of food slowly and mindfully. This not only aids digestion but also allows you to savour and appreciate your food.
• Pair with vegetables: Surround your eggs with vegetables. This not only makes your meal more nutritious but can also help disguise the flavour of the eggs if you are not used to it.
• Use lemon: Squeezing some lemon juice on the eggs can help to disguise the flavour and make it more palatable, especially if you are not used to the taste of eggs.
• Express gratitude: Before bringing the food to your mouth, take a moment to close your eyes and express gratitude for the nutrition and the life that the food provides. This can help you connect with your food and cultivate a positive mindset during the reintroduction process.
• Listen to your body: Be mindful of your body's signals. You don't have to finish a serving of eggs if you don't feel like it. You can always save the rest for later or freeze it for another time.
• Consider digestive enzymes: If you experience any digestive discomfort, consider taking digestive enzymes to aid in the breakdown of the eggs. Natural enzymes such as bromelain (pineapple) or papain (papaya) can be found in health food stores and taken up to 30 minutes after your meal.
• Soothing teas: Soothing teas like fennel, mint, or chamomile can help alleviate any bloating or digestive discomfort that may occur.

Seek support

Quitting veganism can be a challenging transition, and you might find that your vegan friends are not very supportive of your decision. It is important to find a community that understands what you are going through.

There are plenty of social networking groups for recovering vegans and vegetarians. You can also join paleo diet or primal communities, which are filled with ex-vegans. A simple Facebook search for "recovering vegans" will result in groups of people who have gone through a similar experience and can offer support and guidance.

If you are struggling with feelings of guilt or disordered eating patterns, consider getting professional help. Working with a specialist or learning from informed people who have a balanced perspective can help you make a smooth transition.

You can also seek support from friends and family who are not vegan. They can cook for you or go out to restaurants with you when you start eating eggs again. This can help you avoid handling or preparing eggs yourself if the idea makes you uncomfortable.

Remember that you are not alone in this journey, and there are people and resources available to help you through the transition.

Frequently asked questions