Eggs
- GlutenFreeNoms
- Mar 2
- 3 min read
Humans have been eating eggs for six million years, which makes them one of the oldest food items in the human diet. Originally, people ate eggs raw. Now, egg dishes are ubiquitous. So ubiquitous that the world produces and consumes billions of eggs each year to keep up with the demand. China, the leading egg producer and consumer in the world produced 612.83 billion eggs in 2023. Japan had the second highest level of production at 406.3 billion eggs, followed by Indonesia at 144.59 billion eggs in 2023. With so many eggs produced and consumed, it is natural to wonder, how does the world eat eggs, and are they healthy?
In Europe and North America, eggs are traditionally eaten for breakfast. Fried, scrambled, poached, and egg omelettes share the plate with bacon and toast. In Latin America, eggs are also commonly found in breakfast dishes. Omelettes, fried eggs and rice, and eggs in bread are common ways to eat eggs. In Africa, eggs are boiled and pan fried with spices and sauce, and eaten with bread. It is also common to find eggs baked with vegetables as a casserole, or wrapped in dough and fried. In East Asian countries, it isn’t unusual for eggs to be a part of every meal. Dropping a raw egg into a soup, omelettes filled with rice and vegetables, adding a fried egg on top of a rice dish or to a sandwich is common. In Southeast Asian cuisine, eggs are often stir fried into noodle and rice dishes. Hard boiled eggs marinated in curries and savory sauces are popular.
Nutritionally, eggs are a natural protein source. One chicken egg contains 6 grams of protein, enough to be categorized as a meat on the United States food pyramid. Chicken eggs are also high in omega 3-fatty acids, and other vitamins and minerals including vitamin A, D, B12, zinc, and phosphorus.
Even as a nutrient dense food source, the high level of cholesterol gives eggs the reputation of being unhealthy. One chicken egg contains 186 mg of cholesterol. High cholesterol has been considered a risk for developing cardiovascular disease, type 2 diabetes, and some types of cancer in the past. In recent years, the Department of Health and Human services removed their original recommendation of 300 mg of cholesterol per day. The more recent research shows different results for the effect of cholesterol on health, and instead names trans and saturated fat as a leading cause of stroke and heart disease. Now, some consider eggs a part of a heart healthy diet.
For people who are not experiencing high cholesterol, eating eggs within moderation is considered healthy. For people with concerns about cholesterol, eating just the egg whites could be a solution. The majority of the cholesterol is located in the yolk, and so removing the yolk eliminates much of the cholesterol. Consult your doctor or nutritionist for the best recommendation for you.
There are hundreds of ways to prepare and eat chicken eggs. From Indian egg curry, to Mexican huevos rancheros, a poached egg in the UK, a Denver omelette in the US, or an om omelette in Japan, eggs are as versatile as the different cuisines in the world. Delicious dishes, and the high nutrition content make eggs a special food source, and a gift from our fowl friends.
xx GFN
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Written without AI.
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