Eggs do not contain any necessary nutrient that cannot be found in adequate supply within the context of a balanced vegan diet. Furthermore, eggs contain high levels of fat and cholesterol. A single medium egg contains nearly 5 grams of fat (most of which is saturated) and a whopping 213 mg of cholesterol . In other words, eggs contain high levels of fat and cholesterol – precisely the two nutrients national health authorities recommend reducing in the typical Western diet.
As stated above, one medium egg contains a massive 213 mg of cholesterol. Considering that the recommended daily intake of cholesterol is 300 mg maximum daily, the consumption of even one egg per day closes in on recommended maximum dosages.
According to the American Medical Association, “A diet high in saturated fat and cholesterol has been shown to increase the risk of heart disease. By adopting a diet low in saturated fats and cholesterol, you can influence your blood cholesterol in a positive way”. By removing eggs from the diet, a large source of dietary cholesterol and saturated fat is eliminated.
Replacing eggs in recipes
Replacing eggs in recipes is becoming simpler and simpler. There are many great egg substitutes available, such as Egg-Like – look for them in health food stores and in the health food section of your local supermarket.
Eggs can also be replaced with 1/2 ripe mashed banana per egg, or 3 tablespoons of silken tofu per egg. Depending on the recipe, extra water may be required for added moisture – try half a tablespoon of water per egg.