Once an affordable breakfast staple, eggs have soared to record high prices amid an ongoing outbreak of bird flu.
Human cases of the virus are rare and there are no known cases of person-to-person spread, but Americans are not immune from the side effects: Prices will rise even higher as eggs get scarcer.
With shoppers looking for ways to stretch their grocery budgets without sacrificing nutrition, now is the perfect time to diversify those diets, says Mary Ann Weaver, MD, a family medicine physician on the medical staff at Methodist Mansfield Medical Center.
“The goal of your food is to be healthier,” says Dr. Weaver, who adds a word of warning, ”so you don’t want to substitute with something more processed.”
PLANT-BASED EGGS
That largely rules out many vegan egg alternatives, which contain less protein and more sodium than the real thing.
“If you’re looking for egg substitutes,” she says, “I would avoid processed egg alternatives in the store.”
Most plant-based eggs are typically made from mung beans, soy, or chickpeas. While soy is generally considered healthy, not all soy-based foods are created equal. Checking ingredient labels can determine how processed the product is.
“It’s better to change what you’re eating than substitute it with a processed alternative,” Dr. Weaver says.
BREAKFAST OPTIONS
Eggs are healthy when eaten in moderation, but there are plenty of nutritious alternatives that can help start your day with protein and energy.
Health professionals and dietitians recommend looking to whole foods that offer similar benefits.
“You could top oatmeal with chia seeds and bananas,” Dr. Weaver suggests, “or pair granola with protein milk.”
Even a quality multigrain bread can provide some of the same nutrients found in eggs, she says. Consider topping that toast with some avocado spread.
“Avocados are a great addition to any meal,” Dr. Weaver says. “They’re nutritionally rich and full of antioxidants.”
REPLACING THE PROTEIN
For those looking for protein-rich options outside of breakfast, soy-based products are a great alternative.
For example, tofu contains all 20 amino acids typically found in meat, making it a complete protein. Other plant-based options include hummus and lentils.
Seeds and nuts are also rich in protein, but they can also add up calorie-wise, even in small portions.
“While nut-based products are great for you, they are very calorie-dense,” Dr. Weaver says. “It’s best to rely on the serving label for your portions.”
BAKING WITHOUT EGGS
Eggs are commonly used as binding agents in baking. Fortunately, several low-cost replacements can provide a similar texture.
“You could always use applesauce, flaxseed, or fizzy water,” Dr. Weaver says.
Believe it or not, ¼ cup of carbonated water can stand in for one egg by mimicking the leavening effect and creating a lighter texture.
Also, if you’re eating chickpeas to replace the protein in eggs, don’t make the mistake of tossing the liquid, known as aquafaba, produced when cooking them.
“Aquafaba is another alternative,” Dr. Weaver says. “It’s the liquid produced from chickpeas that, when blended up, is equally comparable to egg whites. “
SAFE EGG CONSUMPTION
For those who enjoy their daily eggs (and don’t mind paying the price), health professionals recommend consuming them in moderation.
How many eggs are too many eggs depends on the person. Family history, overall cholesterol levels, and even how you prepare your eggs all play a role.
“Eggs, when consumed raw, increase the risk for contracting salmonella,” Dr. Weaver says. “A runny yolk is fine, but cooking the yolk thoroughly is the best way to prevent foodborne illnesses.”
As always, it‘s wise to consult a physician before making wholesale changes to your diet, especially for patients with chronic health problems.
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