I am often asked to explain the difference between a vegetarian and vegan diet. Vegans eliminate all animal products including eggs, milk, and for some honey as well. Lacto-ovo vegetarians include both milk and eggs, but some vegetarians choose to include one and eliminate the other being lacto-vegetarian or ovo-vegetarian .
Vegetarians with lactose intolerance sometimes make the decision to eliminate eggs as well. I personally decided to do the same. One bad, fertilized egg was all that was needed to eliminate all eggs from my diet.
Although I eat a vegan diet, I cannot deny the nutritional value of the Incredible Edible Egg.
Found in just one egg are vitamins and minerals: vitamin A, D, E, riboflavin, folic acid, vitamin B6, vitamin B12, choline, iron, calcium, phosphorus and potassium. Every part of an egg is edible, even the shell. The yoke contains all the fat, less than half the protein, and the choline.
Choline is especially considered for its aid in neurological development. Expectant mothers are encouraged to eat eggs to promote healthy fetal brain development. Chickens fed diets with quality fats like polyunsaturated fats and seaweed such as kelp produce eggs rich in Omega 3 which also adds in neurological development.
Besides the delectable taste and many uses in baking, the low calorie egg is a good source of protein. Known to be high in cholesterol, typically 300 mg, a moderate consumption of eggs has not shown an increase the risk of heart disease. However, it is related to the development of Type 2 diabetes.
Picking the right egg can be very important to bakers. Grade AA eggs have egg whites that are thick and firm with yolks that are rounded and have virtually no defects. The shell is clean and strong. Similar to Grade AA, Grade A eggs have egg whites that are less firm, but both are considered the best grades for presentation when frying or poaching. The egg whites of Grade B eggs appear thinner with wider yolks, and obvious stains.
The nutritional value as well as the color of the egg yolk is determined by the hens’ diet. It is beneficial to select not only eggs from cage-free hens, but those feed an organic, vegetarian, and quality fat diet rich in Omega 3.