Written by: Amanda Golebiewski
Almost everyone is familiar with the causality dilemma, “Which came first: the chicken or the egg?” In this case, we’re only talking about the egg. A small, simple food that can be found in most kitchens throughout the world. Its versatility is arguably unmatched. Whether it be sweet, savory, or somewhere in between eggs are one of the most functional ingredients ever used. Now, modern trends are challenging the beloved egg. People who follow a plant-based lifestyle and those with egg allergies have long waited for this time.
History
The importance of eggs extends farther than the kitchen. They represent origin, growth, and subsequent life in all animals. Since humans began farming and domesticating fowl, eggs have been a staple in our diets since 7500 BCE in Southeast Asia. Once chickens were domesticated, eggs managed to weave throughout our cuisines as a number of uses: binder, rising agent, or as the main component of a dish. Eggs were considered a healthy part of our diets because they are portable, nutrient-dense, and pretty shelf-stable. Chickens are also relatively easy to feed and raise. These factors brought on the subsequent industrialization of the egg industry. It’s not uncommon for ranches today to have upwards of one million egg-laying hens. Farmers saw chickens as pure numbers – all they cared about was how to make eggs as efficiently as possible. By the turn of the 20th century, words like “free-range”, “local”, “organically-fed” have become marketing points. They’re combating the once hyper-industrialized food system because more consumers are paying attention to what they’re eating.
How It Works
What makes eggs unique is their special combination of proteins and fats. What other protein do you know sets in two different ways after heating? The yolk transforms into a dry, crumbly, fatty mass while the whites set into a smooth gel. The yolk contains most of the fat and micronutrients in the egg. It becomes crumbly because the one large sphere actually consists of many smaller spheres bonded together after heating. As the egg is heated, the peptide bonds break causing protein unfolding and new bond formation. The whites set up differently because it primarily consists of water and protein: ovomucin, ovotransferrin, ovalbumin, etc. The new bonds formed in the white create a three-dimensional network that traps the water – allowing it to set into a smooth gel.
Heating isn’t the only thing that can affect an egg’s texture. The addition of other ingredients such as butter, sugar, lemon juice, and salt all have an effect. Any addition dilutes the egg mixture which as a result increases its set temperature. Acids lower the pH of the egg and diminish the proteins’ mutually repelling negative charge. Salt dissolves positively and negatively charged ions that cluster around the charged portions of the proteins and effectively neutralize them. In both cases, the proteins no longer repel each other.
Nutrition/Health
As scientists, nutritionists, and dieticians learn more about the human body and nutrition, our recommended daily values change in unison. One example is cholesterol; eggs are debatably the richest source of cholesterol we could consume. One large egg has 200+ mg of cholesterol – our recommended daily intake is only 300 mg/day! This led to a decrease in egg consumption from 1950-1980. Eggs are full of cholesterol because it is an essential building block for animal cell membranes. In the end, scientists have now proven that egg consumption has little impact on blood cholesterol. It may increase your “good” cholesterol or high-density lipoproteins, if anything. Some studies have shown that egg consumption while having type 2 diabetes may increase your risk of heart disease but it was not found in all cases.
Eggs are a good source of many vitamins and minerals: vitamin A, folate, B-vitamins, phosphorus, selenium, calcium, etc. It contains linoleic acid, a polyunsaturated fat that is essential for bodily function as well as lutein and zeaxanthin, two antioxidants that aid in eye health. Even with all of these benefits, eggs are not great for everyone. Eggs are one of the big eight food allergies – meaning they are one of the most common. Interestingly enough, most people are allergic to ovalbumin in the egg white and more rarely the egg yolk.
Egg Replacements
There are a few different egg replacements. One common product are liquid eggs that have lower cholesterol or are cholesterol-free. These are made by mixing actual egg whites with oils and gums to mimic the flavor and texture of a whisked egg. A popular vegan egg substitute is the JUST egg. It’s a mixture of water, oil, natural flavorings, and natural colorings that are made to act just like cooked eggs. Their secret is the mung bean protein isolate; when it is heated, the protein coagulates very similarly to a scrambled egg. I’ve never tried it myself yet, but I’ve heard good reviews from my friends and family. A couple disadvantages are it is pretty expensive and it isn’t as versatile as actual eggs. This is where other vegan replacements can shine. If eggs are not the star of the dish, they are most typically added as a binding or leavening agent. Hydrated flaxseed meal, nut butters, applesauce/mashed bananas work the best as binders for heavier, dense bakes. When you want a leavening agent, carbonated water, aquafaba, and a mixture of baking soda and vinegar, can give some rise to your product. None of these replacements are 100% there but they can help give you a comparable result. It all depends on your needs.
Final Thoughts
Eggs are very nutritious and could be a helpful addition to your diet in moderation. They’re rich in vitamins, minerals, and proteins because they were biologically designed to nourish growth. Some people don’t want to consume eggs because of ethical reasons or allergies, and that’s okay too! Fortunately, there are plenty of replacements available – most you can even make at home. They don’t act exactly like egg proteins, but they’re improving each year. If you’ve grown up with eggs like I have, maybe you should go outside of your comfort zone. Try to make a vegan dessert. It may be better than you thought!
Resources
- https://www.mendeley.com/viewer/?fileId=2c555523-fe35-64e9-6d86-db419f73def3&documentId=bb6dc009-ef03-33fa-95af-def9e42efca3
- https://www.healthline.com/nutrition/10-proven-health-benefits-of-eggs#section1
- https://www.medicalnewstoday.com/articles/283659
- https://www.ju.st/en-us/products/consumer/egg/egg
- https://www.epicurious.com/expert-advice/just-egg-vegan-egg-substitute-article
- https://www.healthline.com/nutrition/egg-substitutes
