"In this large prospective study, we have demonstrated that daily consumption of at least one egg is associated with an increased risk of type 2 diabetes in both men and women, independently of traditional risk factors for type 2 diabetes." (Link)
In another study, "High intake of the food groups red meat, low-fiber bread and cereal, dried beans, fried potatoes, tomato vegetables, eggs, cheese, and cottage cheese and low intake of wine characterized the pattern, which was positively associated with both biomarkers. With increasing pattern score, the odds of diabetes increased significantly" (Link).
This video goes through many studies about eggs and diabetes. "People who ate no eggs were the least likely to develop diabetes."
Here's a video of Mayor Eric Adams talking about reversing his diabetes with a vegan diet:
The ESFU (European Food and Safety Authority) recommends 400mg of choline daily for adults (Link).
Benefits of choline
"Numerous studies confirm a key role for cholinergic nerve transmission in sexual responses. Simply speaking, with too little ACh (acetyl-choline), sexual activity goes down. Increase ACh levels, and sexual activity goes up." (Link).
Eggs are loaded with choline.
For vegetarians and omnivores, free-range egg yolks are very high in choline (roughly 147 mg per egg yolk). Note that 2 eggs also have 374 mg of cholesterol, which is over the daily recommended limit of 300mg for preventing heart disease, or 200mg for those with heart disease LINK
Which plant based foods have choline?
Most plant foods have choline. Tofu, soy milk, flax seeds, broccoli, beans, pumpkin seeds, peanuts, peanut butter, mushrooms and qunioa are just a few of the vegan foods that are relatively high in choline.
A smoothie that contains soy milk, a banana, pea protein powder and flax seeds will really help boost your choline for the day:
According to one source, "Flax seeds and pistachio nuts have 70 to 80 mg per 3-oz serving" (Link).
Another source says, "In 50g of flax seeds (1/3 cup), there is 39mg of choline" (Link).
"And when it comes to choline, green peas reign supreme, with over 45 mg per one cup cooked—all the more reason to start including them in more dishes" (Link).
A burrito bowl with tofu, black beans and avocado is another great source
1/2 cup of tofu contains ~35mg of choline.
1 cup of black beans contain 56 mg of choline.
1 avocado contains roughly 25 mg of choline.
Add in broccoli to your dishes for extra choline.
"Choline is present in most green vegetables but most heavily concentrated in broccoli. One cup of cooked broccoli has more than 60 milligrams of choline, which makes it an excellent source for people who avoid meat and dairy products (Link).
Can you have too much choline?
One quite bizarre study reported that, "After 6 weeks of regular choline assumption, the [79 year old] patient showed a pathological increase in libido with sexual urges. As choline was withdrawn, the hypersexuality disappeared within 5 days (Link).
- 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.
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.
While choline is an essential nutrient, is it possible to get too much choline? Check out my other post HERE on how plant-based eaters can get enough choline, while not overdoing it.
I recently met a Chinese vegetarian who hasn't eaten meat or dairy her whole life. She also doesn't take any supplements. She said she eats two eggs every morning and is vegan for the rest of the day. She is healthy, thin, smart and active. I think two eggs a day is a good option for vegetarians who want to avoid dairy and don't absorb supplements well. If you're eating eggs, it's important to remember to buy free range eggs when available to ensure that hens are treated more humanely. Also, free range eggs are much higher in nutrition than eggs that come from caged hens.
What are your thoughts? Is it healthy to eat 2 eggs a day?
I met a local vegetarian woman in China a few days ago who told me she has never eaten meat in her life. She looked healthy, fit and happy. I didn't ask her what her age was, but my guess is mid forties. Since Chinese people generally don't eat dairy or drink milk, I asked her how she gets her B12. She said she eats two eggs every morning for breakfast and that's it. It was definitely inspiring to meet a healthy, long term vegetarian in China!
"A new regulation is set to take effect in California at the
beginning of next year that will force hen houses to allocate significantly
more room to each egg-laying chicken.
Birds, long afforded a minimum of only 67 square inches a
piece, will now need roughly 116 square inches—a more than 70 percent
increase...Egg prices could jump by as much as 20 percent in California
as a result of the the new rules..." (Link).
Personally, I'm excited about this news. Happier hens make healthier and better tasting eggs. Actually, my only complaint is that this law doesn't go far enough. 116 square inches is still a small cage to spend your entire existence.
I usually try to follow a "Raw until 4" diet - meaning I don't eat any cooked foods or animal products at least until dinner. However, this morning I was really craving some free range eggs, cooked sunny side up. I think it's important to listen to your body, as it often tells you what you may be deficient in. Since I believe in the importance of being flexible, I enjoyed some eggs with my breakfast today.
It has been proven that if chickens are treated humanely, their eggs are much healthier. I always try and buy certified humane free range eggs, or local free range eggs. Humanely raised hens have full access to the outdoors, and do not have their beaks cut off, etc.Ideally, roosters also shouldn't be viewed as burdens, but rather as companions and protectors of hens. Some people are of the misconception that fertilized eggs all eventually hatch. This is not at all the case, as modern hens usually don't sit on their eggs (Link). It should be noted that fertilized eggs have been eaten and enjoyed throughout history.
Ideally I'd like to be "off" all animal products (vegan), as I believe that's possibly the healthiest approach for me (as followed by healthy long-term raw vegans such as Jay Kordich, Karen Calabrese, Lou Corona, Markus Rothkranz, Brian Clement, Gabriel Cousens, etc.). I also notice that I crave eggs less when I am consuming a vegan protein powder in the morning. I've been out of vegan protein powder lately, and plan on purchasing some on my way home from work today.
Vitamin B12 is an essential vitamin that is found in animal foods such as dairy, meat and eggs. B12 helps provide energy, reduce stress and regulate and rebuild your body's DNA. Because B12 is naturally found in animal foods, most vegans will end up needing to take B12 supplement. Vitamin B12 it is also often added in supplement form to many name-brand cereals.
It is important to remember that, even though a certain food may have a lot of b12 within it, not all of the b12 within that food is bioavailable. For example, "Eggs contain a substance that inhibits absorption in the intestines. Although each egg contains 0.6 micrograms of vitamin B12, it is only 9% available, so the effective dose from eating one egg is only roughly 0.06 micrograms. The vitamin B12 within milk, cheese, and yogurt is only 65% bioavailable. Of the 1.5 micrograms in one cup of yogurt, only .98 micrograms gets absorbed." (Link) Also, "vitamin B12 bioavailability should decrease significantly with increases in the intake of vitamin B12 per meal" (Link).
Free range eggs have much more B12 than eggs from factory farms (Link). So while a typical egg from a factory farm might have 0.6 micrograms of B12, a free range egg might have 1.3 micrograms.
"Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs...Fermentation in the manufacture of yoghurt destroys much of the B12 present. Boiling milk can also destroy much of the B12" (link).
Note: For most adults, the recommended daily intake of Vitamin B12 is2.4 micrograms per day(Link)
In the "Blue Zones" study by National Geographic, Deborah Kotz from US News and World Report says that the Adventist church has one of the healthiest diets, and therefore one of the longest life expectencies. "It's pretty accepted now in the medical community - with all of the scientific research that's been looking at Adventists - that they live longer than their peers." On their website, the Adventist church recommends "A generous use of whole grains, vegetables and fruits; and a moderate use of low fat dairy products (or nutritional equivalent alternatives), legumes, and nuts; a very limited use of foods high in saturated fat, cholesterol, sugar, and salt; abstinence from tobacco, alcohol, and coffee, tea, and other caffeinated beverages."
One study found that people who ate a plant-based diet most of the time "decreased their risk of developing heart failure by 42 percent over a four-year period compared to people who ate a plant-stingy diet" (Link).
In one study from 1999 Meta-Analysis concluded that "Lacto-ovo vegetarians (23,265 people) had a 38% reduced rate of dying from lung cancer, a 34% reduced rate of dying from heart disease, and a 15% reduced rate of mortality (Link).
Many studies have confirmed that eating fresh (raw), unprocessed whole foods such as fresh fruits and vegetables can dramatically improve your health. And so a lacto-ovo vegetarian diet is rich in fresh fruits, fresh vegetables, raw nuts, raw seeds and legumes. Because a lacto-ovo vegetarian diet also includes grass fed dairy and free range eggs, it is also rich in vitamin B12, Omega 3 (DHA),vitamin D, vitamin K2, vitamin A, iron and protein.When done correctly, a lacto-ovo vegetarian diet does not harm or kill any animals.
In addition to his salads, Hof's meal might include vegetable soup and pasta. "During the day, he drinks green tea, coffee, water, and snacks on fruit and nuts. He might sometimes enjoy a beer in the evening. His diet is low in calories and he engages in intermittent fasting" (Link).
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Dr. Ben Carson is the former American director of Housing and Urban Development (HUD) as well as a world famous neurosurgeon. He is a 7th Day Adventist Christian and follows the vegetarian recommendations of the diet (Link).
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Long Term Raw Vegan Drops to 96 lbs.
Heals with Eggs and Dairy
After almost dying as a long-term raw food vegan, Matt Monarch added eggs and dairy back into his diet. As a raw vegan, he dropped to 96 pounds and almost died from a problem with colitis. Check out his story below!
Gandhi tried a vegan diet, but ultimately started drinking goats milk again because severe deficiencies threatened his life (Link).
Raw Goat Milk Heals 20 Year Vegan of Back Pain
John from http://www.okraw.com/ interviews Jeremy Saffron on how he healed a ruptured disc in his back by drinking raw goat milk and consuming other raw dairy products. In this episode, John visits 20 year long-term raw foodist at his 30 acre farm to share with you why a 20 year strict raw foodist would turn to eating raw dairy products for their benefits.
Medical Doctor and long-term raw foodist Stanley Bass switched from a vegan diet to a vegetarian diet after experiencing deficiencies.
"The solid proof of the great potential of this basic raw food vegetarian diet which has been proven successful with the mice, clearly indicates that humans now, for the first time, have a 100% raw food program which they may go on safely, free from all deficiencies.I know of no other raw food program in existence which is totally free from deficiencies at present...With the addition of raw egg yolk, and possibly raw milk cheese or Ricotta (or instead of cheese, a small amount of raw or steamed fish once or twice a week of about 3 1/2 to 4 oz. a serving), we should have an ultimate raw diet, or near one" (Link).
"Dr. Stanley S. Bass speaks on a Raw Vegetarian Diet."
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Dr. Robert Cassar doesn't eat meat, and he practices intermittent fasting daily. He recommends avoiding all alcohol and processed foods. Most of his diet is raw foods, with some cooked beans, avocados, olive oil, free range eggs and many other organic vegetarian foods. Dr. Cassar tends to recommend higher fat foods over higher sugar foods.
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"Nazariah"
"I’m 46 now and I’ve been a vegetarian since I was 17. At that age, I not only became a vegetarian but also a raw foodist. I included raw dairy into my diet because I had met an elderly Essene teacher who recommended that. Historically, that used to be the Essene diet. The Essenes, for the most part, were not vegans. They were vegetarians and many of them were raw foodists, but they ate fermented dairy products such as yogurt and kefir. So that was my diet was for 7 years. During that time, I did great — no problems at all.
Then, when I had moved to another location, I became very attracted to the vegan philosophy, because it is a beautiful philosophy. I then became a raw vegan.
After 5 years on a raw vegan diet, I lost the ability to walk. All of my extremities — my hands, my fingers and my feet — were in such pain that I couldn’t move. I had central nervous system problems and I was B12 anemic. All of that happened after 5 years on a raw vegan diet.
So I switched back to eating the raw fermented dairy products. At that point, being as nerve-damaged as I was, I also included eggs. I healed myself by reintroducing those products." (Link)
In his words, Nazariah now says that the world's healthiest diet is... "A vegetarian diet that’s not a junk food vegetarian diet — but one based good, whole, organic foods.
The healthiest diet would have one meal a day that is a raw vegetable salad — a major vegetable salad, not a little iceberg lettuce, but with romaine lettuce, broccoli, etc. — a real heavy-duty salad.
Another meal would be cooked and feature things like steamed veggies, or a stir-fry, so it would have a lot of cooked vegetation in it.
A third meal simply would be fruit, like a fruit breakfast or a smoothie.
In there, somewhere, you’ve got to get your protein. So either with your salad, or with your cooked meal, you want to have yogurt or kefir, or hard-boiled eggs on your salad, or something.
Could that be beans?
It can some days, but if it were going to always be that, then that would be vegan, and the whole point of everything I’ve just told you is that it seems that the vegan diet isn’t beneficial in the long-term. If a person were going to be a vegan, they could be having some tofu, tempeh, or some sort of a bean-type protein with their steamed veggies. That diet would be a healthy vegan diet, as far as vegan diets go. But what I’m saying is that the latest research is that the vegan diet itself is deficient in the long-term" (Link).
After serious B12 deficiency and desire to avoid long-term B12 shots, long-term raw vegan adds animal products back into diet:
In the below video, Natasha St. Michael details how a vegan diet left her severely B12 deficient. So she is now eating animal products such as fish and eggs on a daily basis, though she is still eating many raw fruits and vegetables. She stated in other videos that she only eats meat because she has no access to dairy.
Some People Thrive as Vegans. Others Don't
Many studies, such as the China Study, have suggested that the world's healthiest diet is a whole foods vegan diet. Today, we also have healthy examples of long-term vegans such as Karen Calabrese, Jay Kordich, Lou Corona, Dr. John McDougall and Dr. Gabriel Cousens (link). However, on a vegan diet, some supplements are essential - especially B-12. Yet some people don't absorb B-12 supplements well and ultimately add milk and eggs back into their diet simply to survive. A lacto-ovo vegetarian diet is a predominately plant-based diet, yet includes grass fed dairy and/or free range eggs for B12, omega 3, protein, vitamin D, etc.
Note: I promote eggs and dairy only as a backup plan to a vegan diet. I believe that eggs and dairy are healthy only when they are free from factory farming and raised in a natural, humane way. Vegetarianism has a rich history throughout the world, especially in India, and can even be ethical in my opinion, especially when compared with the meat industry (Link). That being said, I think it's easier to find humane eggs than humane dairy, simply because unfertilized eggs will never hatch. If these eggs aren't eaten, they will simply absorb into the soil and provide fertilization for plants.
One reason many people don't "go vegetarian" is because they are afraid of becoming malnourished. While this is a valid concern for some people, others might want to take a look at the amazing nutritional content of organic, free range eggs. These eggs are absolutely loaded with many of the essential vitamins nutrients that vegans often lack.
Omega 3 DHA - 60-68 mg per eggLink
- The European version of the FDA recommends people not to exceed 250 mg of DHA per day Link
Vitamin B12 - 1.3 micrograms per free range egg (Link) 0.6 micrograms per factory egg (Link)
- the Recommended Daily Allowance (RDA) of vitamin B12 is 2.4 mg per day Link Vitamin D - Up to 60 IU for free range, organic eggsLink
- the RDA for vitamin D is 200 mg for young adults Link
Choline - Eggs are among the most choline rich foods, with 116 mg of choline per egg yolk (Link)
- the RDA for choline is between 100-500 mg per day, depending on age (Link)
Vitamin K2 - About 5 mg per egg yolk (Link)
- the RDA of vitamin K is 10mg per day (Link)
Iron - Almost 2 mg per free range egg yolk (Link)
- the RDA of iron is between 8 mg per day for most people. However, pre-menopausal women should take up to 18 mg per day (Link)
Many people are repulsed at the idea of eating raw eggs. Yet most of us have probably eaten raw eggs at some point in foods such as foods such as cake batter, cookie dough, mayonnaise or eggnog. Cooking eggs destroys some of the natural enzymes found in eggs, which is why some people prefer to eat eggs raw. It is true that 1 in 30,000 eggs may contain salmonella poisoning (link). That means that there is a 0.00003 chance of getting salmonella poisoning every time you eat a raw egg. However, if you purchase organic, free range eggs, that risk is significantly reduced (link).
On his website, Dr. Bass (N.D. D.C. Ph.C., Ph.D., D.O., D.Sc., D.D.) promotes eating raw egg yolks. "With the addition of raw egg yolk, and possibly raw milk cheese or Ricotta (or instead of cheese, a small amount of raw or steamed fish once or twice a week of about 3 1/2 to 4 oz. a serving), we should have an ultimate raw diet, or near one" (Link).
A famous Medical Doctor and health food specialist named Dr. Mercola also is a fan of eating raw egg yolks, as he eats 2 raw every morning. (Link)
It may be wise to avoid eating raw egg whites and just eat the yolk because avidin, a vitamin B7 (biotin) inhibitor, is found in raw egg whites.
