Plant-Based Diets Exclude Eggs: Why?

There is no single definition of a plant-based diet, and the term is often used interchangeably with vegetarian or vegan diets. However, the consensus is that a plant-based diet primarily consists of plant foods, including fruits, vegetables, grains, legumes, nuts, and seeds. While some plant-based diets may include animal products, such as eggs, others may exclude them entirely.

Eggs are a good source of protein and can complement a plant-based diet by providing essential nutrients like vitamin B12, calcium, vitamin D, omega-3s, and iron. They can also help increase the absorption of fat-soluble vitamins and antioxidants from plant foods.

However, some people may choose to exclude eggs from their plant-based diet for various reasons, such as ethical concerns, environmental impact, or personal health reasons. Ultimately, the decision to include or exclude eggs from a plant-based diet is a matter of individual choice and depends on one's definition of a plant-based diet.

Eggs are not vegan, but they can be part of a plant-based diet

The term "plant-based diet" is often used to refer to different things. While some people use it interchangeably with a vegetarian diet, others use it to describe a diet where plant foods make up the largest part of a person's diet, but not necessarily their whole plate. This can include vegan diets (which contain no animal products) or other vegetarian diets, such as the Mediterranean diet or DASH diet.

The Academy of Nutrition and Dietetics (AND) includes vegetarian and vegan diets within its definition of plant-based diets, whereas U.S. News & World Report describes plant-based diets as "an approach that emphasizes minimally processed foods from plants, with modest amounts of fish, lean meat, and low-fat dairy, and red meat only sparingly".

Eggs are not vegan, as vegans do not eat any animal products. However, eggs can be included in other plant-based diets, such as vegetarian diets. For example, the Mediterranean diet includes eggs a few times a week, and the DASH diet includes lean meat and low-fat dairy.

Eggs can be a good source of protein and other essential nutrients, such as vitamin B12, calcium, vitamin D, omega-3s, iron, and protein. They can also help with the absorption of fat-soluble vitamins and antioxidants found in plant foods, such as vitamin E and carotenoids.

Some people may choose to include eggs in their plant-based diet to ensure they are getting enough of these essential nutrients, as it is possible to develop dangerous nutrient deficiencies if these are lacking in the diet.

Examples of dishes that include eggs in a plant-based diet:

• Baked eggs with seasonal veggies and herbs
• Stuffed veggies (e.g. peppers, tomatoes, or squash) filled with whole grains and topped with an egg
• Avocado topped with scrambled eggs
• Hard-boiled eggs with fruit or veggies as a snack
• Salad with vegetables and a hard-boiled egg

Eggs can help you absorb more fat-soluble vitamins and antioxidants from plants

Eggs are a great source of vitamins and minerals, and can be a valuable addition to a plant-based diet. One of the key benefits of including eggs in your diet is their ability to enhance the absorption of fat-soluble vitamins and antioxidants from plant-based foods.

Fat-soluble vitamins, such as vitamins A, D, E, and K, require the presence of fat for optimal absorption. Eggs, being a source of healthy fats, can help improve the absorption of these vitamins when paired with plant-based foods. For example, adding eggs to a salad containing vegetables like kale, which are rich in vitamins, minerals, and antioxidants, can significantly increase the absorption of these nutrients.

In a study conducted by Purdue University researchers, participants consumed a salad with and without eggs, and the results showed that the addition of eggs increased the absorption of carotenoids, a type of antioxidant, by up to 900%. Carotenoids, such as beta-carotene, alpha-carotene, lycopene, lutein, and zeaxanthin, are fat-soluble, so the oils in the egg yolk aid in their absorption. This is further supported by another study that found adding eggs to a plant-based diet increased plasma levels of lutein and zeaxanthin.

Eggs also provide other essential nutrients that can complement a plant-based diet. They are a good source of high-quality protein, containing all the essential amino acids, and are rich in vitamins and minerals, including vitamin D, riboflavin, and choline. Additionally, eggs contain their own carotenoids, and their consumption has been linked to a reduced risk of type 2 diabetes.

Incorporating eggs into a plant-based diet can be done in a variety of ways. They can be added to stuffed vegetables, such as peppers, tomatoes, or squash, or paired with whole grains like rice or quinoa. Eggs can also be scrambled and added to avocado, a plant-based source of healthy fats, for a nutritious and filling breakfast, lunch, or dinner option.

Eggs are a good source of protein, which is important for muscle health

Eggs are a complete source of protein. In one 70-calorie egg, there are 6 grams of protein, as well as important nutrients like choline and eye-protecting antioxidants lutein and zeaxanthin. The protein found in eggs is of high quality, containing all the essential amino acids needed. About 40% of this protein is found in the egg yolk, and the remaining 60% is in the egg whites.

Research has shown that egg protein is important for skeletal muscle health and protective against sarcopenia. Egg protein can also decrease appetite, resulting in a reduction in calorie intake from the next meal and weight reduction.

In addition, eggs are a low-calorie source of protein, with one large egg containing only 72 calories and 6.3 grams of protein. This makes them a simple, inexpensive way for people to meet their protein needs, especially when trying to lose weight.

Eggs can help you meet your daily vitamin and mineral requirements

Eggs are a great source of vitamins and minerals, many of which are lacking in the modern diet. They are rich in protein and fat, while being relatively low in calories.

A single large boiled egg contains:

• Vitamin A: 8% of the daily value (DV)
• Folate: 6% of the DV
• Pantothenic acid (vitamin B5): 14% of the DV
• Vitamin B12: 23% of the DV
• Riboflavin (vitamin B2): 20% of the DV
• Phosphorus: 7% of the DV
• Selenium: 28% of the DV

Eggs also contain decent amounts of vitamin D, vitamin E, vitamin B6, calcium, zinc, lutein, zeaxanthin, choline, iron, and iodine.

Vitamin D

Vitamin D plays an important role in calcium and phosphorus absorption, helping to maintain healthy bones and teeth. It also contributes to regular muscle function and supports your immune system. Egg yolks are one of the few foods that contain naturally high amounts of vitamin D, with two eggs providing 82% of your recommended daily intake.

Vitamin B12

Vitamin B12 is essential for the formation of red blood cells and DNA, repairing body tissue, and maintaining the healthy function of the immune and nervous systems. B12 deficiency is common, especially in the elderly, and can lead to fatigue, weakness, weight loss, decreased appetite, dizziness, constipation, and more. The human body cannot produce vitamin B12, so it is necessary to consume foods rich in this vitamin. Two eggs provide 15% of your daily requirements.

Choline

Choline is a little-known but important nutrient that plays a vital role in brain development and function, both in prenatal human health and adulthood. Choline is also used by the body to assist with liver and nerve function. While the human body can produce choline, it is not enough to meet the body's daily needs, so it is important to get the rest through diet. Eggs are a major source of choline, with two eggs providing 77% of women’s recommended daily intake and 59% of the RDI for men.

Iron

Iron is an essential dietary mineral involved in various primary functions, including the transport of oxygen throughout the body and providing energy for daily life. Iron deficiency can lead to a limited supply of oxygen to tissues and organs, fatigue, headaches, insomnia, and appetite loss. One large egg contains 0.9mg of iron, found predominantly in the yolk, and two eggs provide 14% of your RDI for iron.

Lutein and Zeaxanthin

Lutein and zeaxanthin are vital antioxidants that protect your cells from damage and support the clearance of free radicals. They are also important for eye health, helping to protect against eye conditions. As carotenoids, they are naturally present in dark green leafy vegetables such as spinach and kale, as well as in egg yolks. The consumption of eggs is a favourable source of lutein and zeaxanthin due to their high bioavailability and not being subject to seasonal variation. One serve of two eggs contains around 530µg of lutein and zeaxanthin, and they are an effective vehicle for increased and site-specific antioxidant uptake.

Riboflavin (Vitamin B2)

Riboflavin, also known as vitamin B2, 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. Bacteria in your gut can produce small amounts of riboflavin, but not enough to meet dietary needs, so it is important to incorporate effective amounts into your diet. Two eggs contain 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 deficiency in vitamin B5 may result in fatigue, irritability, numbness, and muscle cramps, among other symptoms. Two eggs provide 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. Drawing sufficient vitamin A from your diet should prevent any symptoms of deficiency, including hair loss, skin problems, dry eyes, and an increased risk of infections. With the recommended daily intake for vitamin A set at 750µg, two eggs deliver 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. Vitamin E has also been found to have significant links to immune function, helping to prevent certain cancers, reduce age-related eye disorders, and slow cognitive decline associated with ageing. Two eggs provide 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. Low levels of phosphorus can result in a loss of appetite or joint pain, and irritability or anxiety. Two eggs provide 21% of the daily requirement for adults, which is around 1000mg per day.

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. For pregnant women, folate helps in the production of new cells, protecting against serious birth defects such as spina bifida. It is recommended that an average adult consume about 200µg of folate daily (more in pregnancy), and two eggs will provide 49% of your RDI.

Iodine

Iodine is an important mineral in helping your thyroid produce hormones to regulate your body’s metabolic rate. It also serves in promoting cognitive function, optimal brain development, and maintaining healthy skin. Iodine deficiency can lead to various health conditions such as swelling of the thyroid gland and ongoing fatigue. Two eggs a day help you reach 29% of your daily recommended iodine intake.

Selenium

Although only required in trace amounts, selenium is an important antioxidant that helps prevent free radical damage to cells in the body. Selenium supports the

Eggs are a good complement to a plant-based diet as they can help you eat more vegetables

Eggs can be used to make a variety of dishes such as omelettes, frittatas, quiches, and scrambled eggs, to which vegetables can easily be added. For example, spinach, zucchini, sweet potatoes, tomatoes, peppers, onions, and mushrooms are common additions to egg dishes.

Adding eggs to vegetable dishes can also help increase the absorption of nutrients from the vegetables. Studies show that eating eggs, which naturally contain fats, alongside vegetables helps the body to better absorb fat-soluble nutrients like vitamin E and lutein.

Eggs are also a convenient way to use up leftover vegetables before they start to wilt in the fridge. They can be added to salads, roasted vegetables, or stuffed veggies to make a more filling and nutritious meal.

Furthermore, eggs and vegetables can be easily prepared and stored in advance as part of meal prep. Hard-boiled eggs and cut-up veggies can be kept in the fridge for a quick and healthy snack or addition to meals throughout the week.

Overall, eggs are a versatile and nutritious complement to a plant-based diet, helping to increase vegetable intake and enhance the absorption of nutrients from those vegetables.

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