Should You Eat Brown Eggs or White Eggs?
If you are an egg lover, no doubt, this question has popped up once in a while.
People always argue on which of the two variations of eggs is better.
Some say the white ones taste better, while some others say the brown ones are better for the body.
Is there any truth at all to the assertions of either side? Read on to find out.
What are the health benefits of eating eggs?
First of all, it is impossible to talk about eggs without mentioning their many health benefits.
In years back, researchers linked egg consumption to a higher risk of several heart conditions.
It was believed then that eggs did more harm than good to the body. Those researches, though, are inconsistent and contradictory.
The link between consuming eggs and higher cardiovascular diseases (CVD) has weakened over time.
And the dietary regulations about their consumption have also followed suit. Eggs are one of the best foods to eat because of their nutritive value.
Not to mention the ease with which they can be added to any dietary regimen.
Good source of protein and other vital nutrients
Eggs have been traditionally recognized as a very good source of protein, and rightfully so.
Their protein content has been likened to that of breast milk, further asserting their high nutritive value.
But, they are not just limited to proteins, as they have other vital nutrients and minerals.
An average boiled egg (50 g) provides a relatively high amount of energy.
It also has protein, carbohydrate, and fat. The total fat content in an egg comprises saturated, unsaturated (mono- and poly-), and cholesterol.
There are a variety of essential micronutrients in eggs. Some of which are:
- calcium
- iron
- magnesium
- phosphorus
- potassium
- sodium, and
- zinc
It also contains all the major vitamins excluding vitamin C.
High in antioxidants
Aside from being very high in nutritive value, eggs are also abundant in antioxidants like phosvitin. This prevents lipid oxidation.
The protective antioxidant properties of eggs greatly reduce the risk of numerous heart conditions.
A 2017 study linked a daily intake of eggs to improved HDL function (good cholesterol) and high plasma antioxidants in the adults tested.
The HDL function is a vital factor in determining the risk of CVD. Other health benefits include:
- Improved eye functioning
- Improved cholesterol regulation,
- Reduced the risk of stroke, hypertension and cancer
What’s the difference between brown eggs and white eggs
When it comes down to it, there is no significant difference between brown eggs and white eggs.
They both have protein, fat, carbohydrates, vitamin, and other constituent nutrients. They contain the same nutrients but in different compositions.
A study, for example, found brown egg strains to be heavier by 2.31g than white eggs.
The study also found that white eggs had higher yolk content (approximately 3 percent more). Also, the albumen content of brown eggs was higher (2.77 percent).
A few other factors influence how these eggs taste. For example, the diets of the hens who laid the eggs.
Here’s the point: there is no significant difference between the two color variations.
This is not to say there aren’t any differences; they exist but are slight and inconsequential.
Related: Eating Locally Grown Foods is More Important Than Ever. Here’s Why.
What chick lays brown or white eggs?
Just like our hair, eyes, and skin, egg color comes down to a chicken’s genetic makeup.
Brown ones are usually laid by backyard breeders like the Rhode Island chicken. While white breed chickens lay white ones.
Common examples of hen breeds that lay brown eggs are Delaware, New Hampshire Red, and Sussex.
White eggs come from breeds like the White Leghorn, Ancona, Hamburg, and California White.
What gives eggs their brown color?
The brown egg color is associated with a pigment called protoporphyrin IX, which is laid down on the egg.
As the layer matures, the ability to produce this pigment reduces, and brown egg layers tend to lay eggs lighter in color.
When should you eat brown or white eggs?
As already established, there is no significant difference between both color variations of eggs.
So, the color of the egg you eat does not matter much. What we have to pay close attention to is when you should eat eggs?
The answer is simple. You can eat eggs as part of any meal of a day.
Besides, egg protein has a significantly higher satiety effect compared with other protein sources, according to studies.
Studies show larger weight loss after eight weeks of breakfast containing an egg.
This implies that eggs are low in calories and recommended for people who are looking to lose weight.
Eating eggs at night can also improve your sleep.
Eggs contain tryptophan and a high amount of melatonin, both of which regulate the sleep-wake cycle.
What are the risks of eating brown eggs
Brown eggs, like other egg types, are high in saturated fat content and cholesterol.
If you’re obese, hypertensive, or have cardiovascular disorders, eat eggs in moderation.
One study convincingly demonstrated a strong association between dietary cholesterol and heart-related diseases and mortality in the U.S population.
Eggs have also been increasingly implicated in cases of arteriosclerosis.
A recent study found that taking eggs consistently might be as harmful as smoking because of artery plaque build-up.
Why are brown eggs more expensive than white eggs?
If brown eggs are not significantly healthier or better than other egg varieties, why are they more expensive?
The reason for that is straightforward. Brown egg layers consume more feed than other chicken breeds.
So to account for feeding costs, poultry farmers sell their eggs at a higher price. Also, brown eggs are slightly larger than white eggs.
(Further reading: What’s the Difference Between a Free-range and Farm-raised Chicken?)
Takeaway
The two significant color variations of eggs are brown and white. They are laid by different breeds of chickens.
While the color of these eggs is different, brown and white eggs are the same in nutrients and content, with negligible differences.
