Laid by various bird species eggs are a common food item consisting of a protective eggshell, albumen (egg white), and vitellus (egg yolk). Chicken/hen eggs, duck and quail are the most commonly consumed eggs.

Whole eggs and egg yolks and contain large amounts of protein and choline and are used in various recipes. While eggs do contain a high nutritional value, a few health issues linked to eggs include egg intolerance and allergies to egg proteins, cholesterol and salmonella contamination.

Used in baking, mayonnaise, sauces, mousses, margarine, meringues, ice cream and as a binder to many processed foods they’re a versatile ingredient. Eggs can be easily separated into the white and yolk with sometimes only part of the egg being used.

An egg allergy is quite common in babies. Allergic reactions against egg whites are more common than against egg yolks. Allergic reactions are usually more severe than a digestive sensitivity.

Symptoms

Common Lactose Intolerance, dairy sensitivity, and dairy allergy shared symptoms (less severe):

  Abdominal cramps
  Bloating
  Diarrhea
  Gas
  Nausea; sometimes vomiting

More acute egg allergy symptoms:

  Anaphylaxis
  Hives
  Rash
  Swelling of the lips or face
  Tightness in throat
  Wheezing

Egg Alternatives

Egg alternatives are now common in good retailers and also available online. Use as either a replacement for the egg flavor, binding properties or as the foodstuff, many good supermarkets stock limited supplies.

Alternatives used in baking include rising agents or binding agents including ground flax seeds or potato starch flour.

Tofu can act as a binding agent and also makes a good substitute scrabbled egg

Extracted soya lecithin is used in processed foods as an inexpensive substitute for egg-derived lecithin. Aquafaba (chickpea brine), can replace egg whites in desserts such as meringues and mousses.

Vegetable derived emulsifiers and thickeners such as xanthan gum or guar gum are commonly used in sauces and processed foods.

Eggs are highly nutritious and are a good source of protein, containing omega 3 and 6 as well as vitamin A, B2, B6, folic acid, B12, vitamin D, iron, phosphorus, zinc, and selenium. Preparation can positively or negatively affect the nutrient value.

Replacing key nutrients when eliminating eggs

It is important to use alternatives in your diet when undertaking either a short or long term elimination diet to maintain nutrient balance.

Below are good examples of nutritional alternatives when eliminating eggs:

Vitamin A (Retinol)

Liver, beef, lamb, cod liver oil, mackerel, salmon, tuna, cheddar, cream cheese, butter, goat’s cheese

Beta Carotene (vitamin A)

Sweet potato, carrots, kale, spinach, collards, swiss chard, pak choi, butternut squash, pumpkin, cos lettuce, romaine lettuce, mango, dried apricots, prunes, peaches, melon, red peppers, tuna fish, mackerel

B Vitamins

Brewer’s yeast, oats, buckwheat, brown rice, whole wheat, rye, peanuts, mushrooms, soybean flour and soybeans, split peas, pecans, sunflower seeds, lentils, cashews, chickpeas, broccoli, hazelnuts, peppers

Potassium

Dried apricots, salmon, mackerel, tuna, monkfish, white beans, lentils, kidney beans, avocado, butternut squash, spinach, mushrooms, bananas, potatoes,

Selenium

Brazil nuts, brown rice, rye, whole wheat, mushrooms, shrimp, sardines, oysters, tuna, sunflower seeds, liver, beef, turkey

Phosphorus

Oats, brown rice, rye, whole wheat, quinoa, chicken, turkey, pork, liver, sardines, scallops, salmon, mackerel, crab, milk, yogurt, cottage cheese, sunflower seeds, pumpkin seeds, Brazil nuts, pine nuts, almonds, pistachios, cashews

B12

Oysters, mussels, scallops, liver, mackerel, tuna, salmon, sardines, crab, beef, milk, yogurt, Swiss cheese

Vitamin D

Salmon, trout, swordfish, mackerel, tuna, buttermilk, some yogurt, mushrooms, fortified products

Calcium

Watercress, kale, broccoli, tofu, low-fat mozzarella, low-fat cheddar, yogurt, pak choi, sugar snap peas, almonds