Incorporating Eggs Into a Plant-Based Diet - American Egg Board (2024)

FAQs

Incorporating Eggs Into a Plant-Based Diet - American Egg Board? ›

Incorporate a hefty helping of vegetables.

Eggs can and should be part of a plant-based diet, and these five suggestions showcase how easy it is to incorporate the incredible egg into your plant-forward dishes.

However, if you are eating a diet free of cholesterol – that is a vegan diet – then adding an egg or two into the diet will raise blood cholesterol levels. The impact of dietary cholesterol from a food like eggs is greater when the diet is already low in cholesterol.

Egg yolks have saturated fats that can raise your cholesterol. Most healthy people can eat up to four to six egg yolks per week while following a Mediterranean diet, but to get some of the benefits of eggs without the negatives, stick to egg whites whenever you can.

Plant-based diets carry some risk of inadequate protein, vitamin, and mineral intake. But these risks are readily overcome by choosing the right vegetarian foods and, when necessary, supplements. For example, soy, quinoa, and nuts are good sources of protein, and tofu, lentils, and spinach are good sources of iron.

Going from a Meat-Based Diet to a Plant-Based Diet

Our bodies will especially need to adjust to a much higher intake of fiber (a great thing!), but to which our digestive system needs to adapt over the course of the first few weeks or months.

Following a plant-based diet means saying goodbye to all animal products — including lean meat and dairy products such as milk, yogurt, cheese and ice cream.

Ovo-vegetarian: avoids meat, fish, and dairy but includes eggs.

What is the healthiest form of egg? ›

Boiled Eggs

Boiled eggs do not incorporate any fats or oils during the cooking process, so they are a nutritious and convenient source of protein. Plus, cooking the yolk helps reduce the risk of contracting a Salmonella infection. Boiled eggs can be enjoyed on their own or as part of a well-balanced meal or snack.

Proteins are more satisfying than fats and carbohydrates. Eating eggs will not magically remove your belly fat and extra weight, but by keeping you from feeling hungry for longer, eggs contribute to your weight loss success. Eating a high-protein diet is one strategy for losing weight.

Eggs can be a healthful source of protein, but they should not be the only food a person eats. The egg diet may lead to weight loss initially, but it is not a balanced or safe weight loss plan in the long-term. Once a person returns to their usual eating pattern, they may regain the weight.

The Mediterranean diet has been ranked the healthiest way to eat by US News & World Report. The eating plan is flexible, full of whole foods and plants, and is linked to longevity benefits. Experts say the best diets are easy to follow, not restrictive, and focus on unprocessed foods.

Peanuts and peanut butter play an important role in the Mediterranean Diet.

Functional foods such as eggs contain a variety of essential nutrients and vital components including egg proteins, phospholipids, lutein and zeaxanthin that curb inflammation. The vitamin D present in the eggs modulates the inflammatory response in rheumatoid arthritis.

These are just a few of the benefits that I simply could not ignore: Eggs are rich in choline. Choline, a relative of the B-vitamin, has many of the same beneficial effects on a developing baby as folate, including fostering normal brain development and preventing neural tube defects.

If you're pondering going veggan, or if you just love your eggs, be sure to keep your intake in check. Rumsey says two to three eggs per day are OK within an overall healthy diet.

Silken tofu

You might be surprised to hear that silken tofu makes an excellent substitute for eggs in savoury or sweet dishes, such as vegan cheesecake or chocolate mousse.