The Great Egg Debate

Studies on Eggs

- Several studies suggest that a diet free of eggs and low in saturated and trans fats is best for preventing and even reversing diabetes.  

- Eggs are rich in choline, and one study says that "Men in the highest quintile of choline intake had a 70% increased risk of lethal prostate cancer" (Link). In context, this raises lethal prostate cancer risk from roughly 2% to about 2.7%.  

- In  addition, another concerning study states that, "Eating eggs is linked to developing prostate cancer, according to a new National Institutes of Health-funded study. By consuming 2.5 eggs per week, men increased their risk for a deadly form of prostate cancer by 81 percent, compared with men who consumed less than half an egg per week" (Link). 

Chris Wark, who recovered from cancer after surgery and dietary changes, says "Cholesterol is not found in plant food, only in animal food, and eggs are the highest source. The simplest way to eliminate excess cancer-fueling, immune-suppressing cholesterol in your body is to stop eating animal food. Your liver makes all the cholesterol your body needs" (Link).

- As demonstrated by Dr. Dean Ornish, Dr. T. Colin Campbell and many others, research suggests that a vegan whole foods diet is beneficial in preventing and sometimes even reversing the spread of cancer. This research is quite profound and shouldn't simply be explained away or ignored. In other words, following the dietary guidelines of those studies might be the best shot that we have in preventing or fighting cancer naturally.

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Personally, for the above reasons, I do not recommend eggs. However, if one were to eat eggs, I feel that free range eggs are far healthier. The following study by Mother Earth details how free range eggs are often much higher in quality than caged eggs: 

It's important to point out how egg studies don't usually differentiate between caged and free range eggs. This is quite absurd since the differences are so significant in quality, nutrition and compassion towards animals. While the evidence for a whole foods plant-based diet is still convincing, I would like to see more research into the possible health benefits of free range eggs.

Free range hens vs. caged hens:

Free Range (on pasture)

Access to plenty of sunlight and their natural diet.

Caged or "Cage Free" 

no access to sunlight or their natural diet

While studies often fail to differentiate between free range eggs and caged eggs, I feel like the differences are of extreme importance. As these pictures portray, free range hens are generally far healthier and happier than caged hens, eating their natural diet and absorbing sunlight. Also, compared to caged eggs, free range eggs may contain:

• ⅓ less cholesterol
• ¼ less saturated fat
• ⅔ more vitamin A
• 2 times more omega-3
• 3 times more vitamin E
• 7 times more beta-carotene [a powerful anti-cancer agent when taken in food form]

Organic Foods Reduce Cancer Risk

"It’s official: Eating organic foods reduces your risk for developing cancer. New research out of the Institut National de la Sante et de la Recherche Medicale in France brings incredible news. That’s right, choosing organic foods over conventionally grown foods can reduce your risk of cancer by 25 percent" (Link). To me, this again signifies the importance of quality, a factor that is often ignored in egg studies.

Dr. Mercola points out the benefits in antioxidants found in free range eggs: 

 

"The research also illustrates just how destructive cooking is. The antioxidant properties were reduced by about 50 percent when the eggs were fried or boiled, followed by microwaving, which resulted in an even greater reduction.

Although not specifically mentioned in the featured study, egg yolks are also a rich source of the antioxidants lutein and zeaxanthin, which belong to the class of carotenoids known as xanthophylls. These two are powerful prevention elements of age-related macular degeneration; the most common cause of blindness.

Additionally, as a side note, the amino acid tryptophan is also an important precursor to the brain chemical serotonin, which helps regulate your mood, and tyrosine synthesizes two key neurotransmitters, dopamine and norepinephrine, which promote alertness and mental activity. I mention this to remind you that the potential health benefits of eggs certainly go far beyond heart health..."  

Choline: Encouraging Studies

"Dr. V" is a breast cancer survivor who eats free range eggs. She makes a distinction between free range eggs and caged eggs, siting these studies. "Examination revealed that breast cancer risk was reduced by 24% among women with a high dietary intake of choline. To the best of my knowledge, this is the first study on choline metabolism and breast cancer. It clearly demonstrates that low choline levels can be linked to breast cancer."

In another pertinent study in 2009, high intakes of choline and betaine were shown to reduce breast cancer mortality" (Link).

Dr. Josh Axe, who helped his mother recover from breast cancer, states on his website that eggs might actually have some anti-cancer benefits:

"In fact, the liver depends on choline to operate correctly, and one sign of a choline deficiency is poor liver function. Low choline levels are correlated with fatty liver disease, and some research in animals also indicates that choline deficiency may be linked to some types of cancers as well. Plus, in proper amounts, choline has also been found to treat certain brain issues, such as depression, and improve memory and cognitive function" (Dr. Josh Axe) (Link). 

Dr. Cassar discusses the benefits of a Vegetarian Diet that includes eggs.

Egg Alternatives

Leif Arnesen used to get much of his protein from animal products. However, after being diagnosed with cancer, Leif Arnesen decided to go on a fully vegan diet, which ultimately was a major factor in helping him to recover. "I went vegan after being diagnosed with a rare form of cancer." he explains. "During my first year as a vegan, I felt amazing. But I really struggled to shred fat and build muscle." In the following video, Leif and his brother discuss the best protein powders they discovered to safely build vegan muscle:

Dr. Axe also recommends flax seeds as great egg alternatives. Flax seeds are loaded with omega 3's and tryptophan (30% RDI per oz of flax seeds), which helps with mood regulation. Combining flax with a good vegan protein powder might help to fill in these important gaps that remain if quitting eggs.

 

Egg Yolks Comparison: free range vs. caged

This made me wonder - Do all of the negative egg studies apply to organic, free range eggs as well? Similarly, are the many health benefits of eggs understated by studies that focus only on caged eggs? To treat caged and free range eggs the same is like saying: "Sugar in candy is unhealthy, therefore fruit is also bad for you." However, fruit is full of enzymes, vitamins, minerals, antioxidants and fiber, while candy has basically none of these things. 

Contradicting Info on Eggs  

Throughout my plant-based journey, which started around 2010 or so, eggs have been an area of confusion for me. I tend to feel better when I eat free range eggs - with significantly more strength and energy - yet I also read the studies of how caged eggs are sometimes correlated with cancer, heart disease and high blood pressure as well. Eggs are truly a powerhouse of nutrients, yet many warn of their danger. It is a confusing whirlwind of conflicting information to say the least. 

Regarding the nutritionists, I admire people on both sides of this issue. On the no-egg side you have brilliant people like Dr. Dean Ornish, the late Jay Kordich, Dr. T. Colin Campbell, Dr. Brooke Goldner, Dr. Michael Greger, etc. I definitely do value their research, though there are brilliant people who eat eggs as well: Dr. Josh Axe, Dr. Mark Hyman, Dr. Mercola, Dr. Oz, Dr. Eric Bakker (Candida Crusher author), Dr. Eric Berg, etc. Dr. Axe even helped his mother beat cancer on a diet that included free range eggs.

Glyphosate is toxifying plants.

While I do believe in a plant based, or at least a mostly plant based diet, I also realize that plants are not quite as clean as they used to be. Toxic poisons like glyphosate are used on a regular basis as herbicides and pesticides. If you buy organic plants, you can usually avoid this things, but glyphosate is also finding its way into organic foods. I was horrified to discover at one point that my favorite vegan organic protein powder had a high amount of glyphosate, when tested. This doesn't mean that plant foods are bad, but it does mean that contamination of plant foods is growing more and more prevalent, which might explain why some people feel better after eating certain animal foods. 

Historical Precedence of Eggs

While living in China from 2013 through 2017, I became friends with some traditional Buddhist vegetarians. Their diet was basically vegan except for about 2 eggs every day. And they seemed healthy, happy and overall spiritually grounded. I remember talking to one Buddhist Monk who had almost a glow about him, and a smile that was warm and authentic. He told me - in Chinese - that he followed a vegan diet except for the eggs. These Buddhist vegetarians that I met do not take any supplements and seemed quite healthy.

Unlike the modern vegan diet which only began after B12 supplements were discovered in 1948, this Buddhist vegetarian diet is not new for humans. In fact, it is thousands of years old, and is rooted in eastern traditions - although Hindus generally supplement eggs with dairy. Still though, modern vegans tend to shun vegetarians as being cruel and inhumane, even though veganism is not found in humans until about the 1950's. 

Bonobos Diet

A mostly plant based diet is what bonobos eat, and they're our closest relatives in the animal kingdom (Link). However, bonobos will also eat an egg (or an insect) over a supplement, and the same can be said about our human ancestors. Supplements are actually a relatively new discovery in human history. In fact, vitamin B12 was only discovered in 1948. The same can not be said about free range eggs. Does this make a free range egg superior or inferior to pills? I honestly don't know, but I do feel it's worth exploring. 

Conclusions

In conclusion, my confusion is still there, and I'm still predominately plant-based. I would like to share one perspective by Dr. Brian Clement. He eats an oil-rich and avocado rich diet, and perhaps these foods are a sufficient supplement for eggs? 

As a rebuttal video, here's an interesting perspective by Dr. Mark Hyman. Confused yet? If so, you're not alone! But one thing I can say for sure, if you're going to eat eggs, stick to free range, pastured eggs over the caged variety. And stick to a mostly plant based diet. Things aren't always black and white, and I believe there are extremely healthy and smart people on both sides of the great egg debate.