SCD Ingredients: Your Guide to Eggs

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History: 

The age-old question of which came first the chicken or the egg still holds true, as no one really knows for sure. What we do know is that people have been eating eggs since before 7500 B.C. in Southeast Asia and India. By 2000 B.C. the domestication of the chicken began, starting what we think of today when someone says eggs. It’s true that there are other types of eggs, just as edible that we may not always think of. Quail, duck, goose, turkey, and emu are just a few. Eggs are pretty incredible things, and have been providing essential protein for millennia. Let’s take a closer look at what eggs provide us, how to pick them out, and how they play an important role in the SCD diet.            

Health Benefits: 

Eggs offer a bounty of nutrition and even provide all nine essential amino acids. These amino acids are the building blocks of protein that are essential, as the body cannot make these themselves. Eggs also provide on average six grams of protein. Interestingly enough, the protein is about evenly split between the white and the yolk although the white contains a little more; but the white only contains a small percentage of the egg’s fat. Eggs also contain thirteen essential vitamins and minerals and are extremely nutrient-dense. In fact, two eggs contain 80% of your daily Vitamin D, half of your daily folate, and 25% of your daily Vitamin B2 (riboflavin). Eggs can also help improve your ‘good’ or HDL cholesterol, contain omega-3, and contain beneficial antioxidants. While eggs offer rich nutrients and are generally well-tolerated, be sure to avoid them if you have an egg allergy.   

Which Eggs Should You Buy? 

Standing in the egg aisle at the store can be an overwhelming task nowadays. With so many options and confusing labels like cage-free, free-range, pasture-raised, brown, white, organic, and humane certified, what is the real difference, and what do all these labels really mean? Let’s dive into some definitions and I promise at the end of this post you will be a pro at picking out eggs!

There are some important definitions in the world of eggs. Once you understand these terms it will be a breeze!  

  • Organic: This means to be produced or involving production without the use of chemical fertilizers, pesticides, or other artificial agents.

  • Humane Certified: This label means the birds were raised in a manner that meets the certification requirements of Humane Farm Animal Care. This includes; being uncaged and having access to perches, nest boxes, and dust-bathing areas, limited flock density, no debeaking, or starvation to induce molting in the birds.

  • Cage-Free: These hens can move freely both horizontally and vertically, but they may not have access to outdoor areas and are almost always overcrowded. 

  • Free-Range: These hens have the extra space that cage-free birds have, but also access some form of the outside area. 

  • Pasture-Raised: This means hens that produce pasture-raised eggs have regular access to a large outdoor space that is covered in grass or other edible vegetation. 

  • Grade AA: A Grade AA egg is the highest quality egg you can buy. The egg whites are thick and firm, the yolks are high and round, and the shells are clean and unbroken.

  • Grade A: Grade A eggs have the same exterior quality as Grade AA eggs, but their interior quality is slightly lower, as their whites are not as firm.
  • Egg Shell Coloring: Eggshell colors depend solely on the breed of chicken. For example, White Leghorn chickens lay white-shelled eggs, while Plymouth Rocks and Rhode Island Reds lay brown-shelled eggs. Many people are shocked to find out that white eggs and brown eggs are just from different hens, as many of us were told growing up those brown eggs are healthier.

  • Refrigerated vs. Shelf-stable: Those of you who have traveled to Europe, may have noticed that their grocery stores often have their eggs at room temperature. This may seem counterintuitive to those who have grown up in the U.S. but is perfectly safe. The secret? European eggs remain unwashed, but U.S. eggs have been washed of their exterior coating making them require refrigeration.  

If you can find a carton that has organic, humane certified, and pasture-raised you have the trifecta of the highest quality eggs. They may be a little more expensive, but always remember you get what you pay for, especially with food. Now that you’re an expert, share your egg knowledge with someone!

Eggs & SCD:

The good news with the Specific Carbohydrate Diet is that eggs are allowed in every stage, including the introduction phase, barring any allergy. With all the essential protein, vitamins, and minerals that eggs contain it is a vital cornerstone of the diet and generally offers a ‘safe’ option for those with Crohn’s or Colitis. Eggs, in addition to all the amino acids and protein, also offer some iron which is a mineral many IBD patients need. Eggs are easy to digest and implement into your diet, not to mention they are one of the most affordable and versatile protein options around! 

Looking for some SCD egg inspiration? Check out these recipes! Banana Pancakes, Cranberry Lemon Pound Cake, SCD Lemon Bars, Grain-Free Waffles, Cauliflower Fried Rice, SCD Pizza Crust, Salmon Cakes, Extra Creamy Mayonnaise, Lemon and Dill Aioli, Raspberry Thumbprint Cookies, and Blackberry Galette.     

Want to check out my sources? Click HERE, HERE, HERE, HERE, & HERE.

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