With so many different diets and lifestyle choices, it is entirely understandable to have questions about what you can or cannot eat while following a specific diet.
Of course, how you eat is entirely your decision, but it helps to know some guidelines if you want to try an alternative approach.
The vegan diet is among the most restrictive regarding which foods can be excluded. Vegans abstain from consuming any foods that come from animals.
Since eggs are produced by poultry, it would seem logical to exclude them from the list.
However, it’s becoming more common for some vegans to consume specific kinds of eggs. It is referred to as a “vegan” diet.
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Can Vegans Eat Eggs?
Most people undoubtedly know that vegans cannot eat any meat or fish. However, dairy, eggs, and other animal by-products get less attention and may be harder to spot.
Simply stated, a true vegan does not eat eggs of any kind. They are off-limits because chickens produce them, which are technically animal food products.
Why Vegans Don’t Eat Eggs
Most vegans avoid eating eggs because they believe that veganism requires avoiding all forms of animal cruelty, including producing eggs. Vegans are uneasy about participating in the sale and eating of chicken eggs because of the activities of the egg business.
Since farmed chickens are used to generate eggs, they are frequently kept in appalling conditions in tiny cages. They are compelled to lay eggs until they are old, at which point they stop producing eggs, and many are killed.
Essentially, vegans feel that treating chickens and hens is terrible and show utter contempt for their lives. Additionally, male chicks are frequently killed shortly after birth because the industry does not require them.
Can a Vegan Consume Eggs Produced by Their Hens?
No, even eggs from one’s birds are off-limits to vegans. From a vegan perspective, chickens do not produce eggs for human consumption. Instead, they are produced as a normal part of the reproductive cycle.
The eggs won’t be wasted. Unfertilized eggs are frequently consumed by chickens when they are left with their eggs.
Eggs contain vital nutrients for chicken health. Many vegan chicken owners cook the eggs from their flock and then feed them to their hens.
For people who live a vegan lifestyle, collecting eggs from birds for sale or consumption is unacceptable. The health of humans does not depend on eggs. It is unethical and not vegan to steal them for our consumption when they are not ours.
Is There Any Flexibility in a Vegan Diet?
According to the rules, a vegan diet that includes eggs isn’t vegan; it is known as ovo-vegetarian. However, some vegans are willing to eat eggs occasionally. After all, producing eggs is a natural procedure for hens and has no adverse effects on them.
Ninety percent of vegan dieters surveyed by researchers identified concern for the welfare of animals as their primary driving force. However, one-third of them concurred that if animal welfare regulations were raised, they might be open to various animal foods.
So, is there any flexibility while following a vegan diet? Unfortunately, the answer is no – but that doesn’t mean you can’t eat a primarily vegan diet while enjoying an egg occasionally. If you aren’t one for strict labels, you won’t have a problem with this approach.
What is a Veggan?
No, you aren’t reading that question wrong. The term veggan is becoming increasingly popular as vegans expand their unrestricted foods. The phrase “veggan” refers to flexible vegans who consume eggs from hens that have been raised responsibly.
Some people who worry that a strict vegan diet could lack variety, comfort, and convenience find that adding eggs helps.
Are There Benefits to Adding Eggs to a Vegan Diet?
A vegan diet can satisfy most individuals ‘ nutritional needs except for vitamin B12, mainly found in animal products like meat or eggs. However, some preparation is required to receive enough essential minerals, such as vitamin D, calcium, zinc, and iron.
Vegans who eat eggs may find it simpler to fill in the gaps in these nutrients. Small amounts of these nutrients are present in one large, entire egg and some high-quality protein.
Additionally, some vegan populations more vulnerable to nutritional and vitamin deficiencies, such as kids and pregnant or nursing women, may benefit from a “vegan” diet.
Are There Any Vegan-Friendly Egg Substitutes?
Eggs are vital in baking and cooking because of their leavening and binding qualities. But if you decide to stop using them, you can still make your favorite recipes using various vegan egg substitutes available on the market and in your home.
Baking
Eggs play an important role in baking. They can give baked goods form, leavening, texture, color, flavor, and nutritional content. The ratio of eggs and flour, which contribute strength, and sugar and fat, which add tenderness, determines the height and structure of baked goods.
Some store-bought alternatives can produce the same results as an egg, but many whole foods can achieve the same result. These substitutes include:
- Ground flaxseeds
- Chia seeds
- Applesauce
- Mashed bananas
- Pumpkin puree
- Silken tofu
- Baking soda mixed with apple cider vinegar
- Aquafaba – made from chickpeas
- Vegan or plant-based yogurt
It is important to note that many of these alternatives require some prep and can also affect taste. So, be sure to do some research and be open to experimentation.
Cooking
Unlike baking, cooking with eggs is an essential ingredient. Rather than acting as a minor part of a whole, eggs add flavor and texture when used in cooking.
Liquid egg replacements are the easiest and usually the most popular vegan egg alternative. They can be found at almost any grocery store and mimic natural eggs’ look, feel, and taste. These liquid replacements work perfectly for omelets, frittatas, and other eggy breakfasts.
Tofu is another great substitute for scrambled eggs, such as in stir-fried dishes. While the texture will be different, tofu is an excellent source of protein (like eggs!). It also absorbs the flavors of the dish. It is a part of—yum!
There are plenty of brands to choose from, and the best way to find the one that works best for you is to experiment a bit. Don’t be afraid to check online if you can’t find a wide variety in your local grocery stores.
Are Vegan Eggs Good For You?
Like any other food, it is important to practice moderation. Consider how you prepare your vegan eggs and what other foods you use. Vegan eggs can be nutritious if the right ingredients are utilized.
But one thing is certain—even though they have no cholesterol, eggs are healthier than their animal-based counterparts. Regular eggs contain cholesterol, which has been shown to raise the risk of heart disease.
The yolks contain the highest concentration of protein. Many people consume eggs to increase their protein intake, but many are ignorant of the potential health risks that may result.
However, even the healthiest vegan egg can become a hazardous snack when prepared and presented in a way that increases its fat content.
Final Thoughts
If you want to follow the vegan diet to the absolute maximum, then you can’t have eggs – or any animal by-product, for that matter.
However, diets and lifestyle changes only work if they work for you. With that in mind, if you want to follow most of the restrictions of a vegan diet with the addition of eggs, go right ahead!
Ultimately, you want to ensure that you eat food that is good for your body without compromising your beliefs. While eggs are considered animal-sourced food, they offer an excellent nutritional profile that provides fats, proteins, vitamins, and minerals.
