Egg shopping was simple – brown eggs or white eggs. That’s it. The answer was obvious for those who love yolks. Because their yolks are always a little richer, we always choose brown eggs. Egg shopping was simple – brown eggs or white eggs. That’s it.
The answer was obvious for those who love yolks. Because their yolks are always a little richer, we always choose brown eggs.
A fun fact: The only difference between white and brown eggs is that white eggs are made from chickens with white plumage, while brown eggs are from chickens with brown feathers. Their nutritional composition is almost identical with 6 grams of protein and 5 grams fat. They also contain 5 percent of your daily vitamin B needs and 10 percent of vitamin D.
However, egg shopping is not easy today.
There are many options when you go to your grocery store’s egg fridge. You can see free-range eggs and organic eggs.
You know that you shouldn’t buy large, white eggs at $2.99 per dozen. Instead, opt for middle-priced brown eggs from a free-range farm for $4.50. They seem to offer more than you might think. Although you don’t know why you recall hearing that brown eggs are better than white. Are you willing to spend $7.99 per dozen on organic, pasture-raised eggs that are free from antibiotics and infused with Omega-3 fatty acids?
Total. Mind. F**k. Right?
Let’s clear the air about all this egg confusion. What does the label really mean? What do the labels really mean?
This answer will make you hate me.
It all depends on your priorities. It also depends on where you live. For example, Canada versus the USA.
Let’s look at the three priorities.
The reality is the US is that most egg-laying chickens live in tight quarters in tiny cages that are barely large enough to allow them to stretch their wings. If this appeals to your heart, then you might consider it cage-free. It at least tells you that the chickens have enough room to move about. This is all it says. Free-range eggs tell a similar tale. The hens can run and play outside, and they are able to do all their normal hen-like activities.
Canada offers a variety of housing options for hens.
- Conventional housing – The hens live in small groups and are kept in enclosed cages. This is similar to the US and the most popular method employed by egg farmers. This is the method used by as much as 90% of Canadian eggs.
- “Enriched housing”: Hens are able to lay eggs in areas with easy access to water and food in their cages.
- Hens are allowed to roam freely but they remain in a barn. They have their own bedding and nesting areas, which are essential for egg-laying.
- Free-range housing – Similar to free-run, except that the hens have access to an outdoor space depending on the weather.
Egg Guideline – Your own health
According to your doctor, you should consume more Omega-3 fatty acid because it aids in recovery and inflammation. You don’t like the smell of fishy burps after taking fish oil supplements. Omega-3 eggs may be right for you if you are averse to fish and have been pumped with Omega-3 (mostly DHA fatty acids).
Organic eggs may be right for you if you are a priority. For pasture-raised, it indicates that the farm has been certified by a third party, such as Certified Humane Program (at the least, in the US).
The True Gold Standard
The problem with all the above labels (cage-free, free-range, free-run Omega-3, organic, and pasture-raised), is that there are still many unknowns. For example, what were the hens fed?
This is the highest standard in the United States. It means that the hens were raised according to a set of standards. USDA certified organic also means that eggs are free of pesticides and fertilizers and that the eggs are fed organic food without antibiotics or animal by-products. Canada is less concerned about hens being fed antibiotics than the United States.
Navigating egg best practice is difficult at times. A friend of mine gave me some great advice a while back. Get to know your local farmer (I found one at the local farmer’s markets) and visit their farm in person.
Although most hens live in cages, many others are not. If you are a 4-eggs/day person, it is worth taking the time to find an egg source that you are happy with.
This post was written by Darryl Johnson, Co-Owner of Apex performance. At Apex performance we are a community of highly trained experts looking to provide performance enhancement and a permanent lifestyle change for our clients in a fun and interactive environment. Members can take advantage of one-on-one training, small group classes, and specialized courses for a wide variety of athletics, sports training, and body goals! Click Here to learn more!
