How to Shop for Eggs

Summary

This video script offers insights into choosing the best eggs for health. It emphasizes the benefits of organic, pasture-raised, and corn and soy-free eggs, which have less pesticide residue and healthier fatty acid profiles. The speaker advises against using non-stick pans and seed oils for cooking eggs to avoid harmful chemicals and oxidation. They debunk the myth of cholesterol in egg yolks, encouraging consumption of the whole egg for its nutritional value. The video also warns against deceptive marketing of plant-based egg substitutes, advocating for real eggs as a nutritious food with no strict daily limit.

Takeaways

• 🌿 **Organic Eggs**: Opt for organic eggs as they are fed organic feed, resulting in less pesticide accumulation.
• 🐓 **Pasture-Raised**: Choose pasture-raised eggs over free-range for better quality due to the chickens having more space and natural diet.
• 🌽 **Corn and Soy-Free**: Seek eggs from chickens not fed corn and soy, as these can lead to higher levels of linoleic acid, which may affect egg quality.
• 🔬 **Healthier Eggs**: Studies show that changing a chicken's diet can improve egg composition, making them healthier and less likely to contribute to cardiovascular issues.
• 🍳 **Cooking Methods**: Avoid cooking eggs in non-stick pans with PFA chemicals and instead use stainless steel or cast iron.
• 🚫 **No Seed Oils**: Do not cook eggs in seed oils like olive or avocado oil due to their susceptibility to oxidation at high temperatures.
• 🍳 **Versatility in Cooking**: Eggs can be cooked in various ways such as hard-boiled, scrambled, or poached, but be mindful of the cooking method and materials used.
• 🥚 **Nutritional Yolks**: Egg yolks are highly nutritious, containing vitamin K2, choline, and other beneficial nutrients, so don't avoid them.
• 🏋️‍♂️ **Cholesterol Myth**: Dietary cholesterol from eggs does not significantly impact blood cholesterol levels or cardiovascular risk.
• 🍽️ **Egg Intake**: There's no strict limit to the number of eggs you can consume daily; include them as part of a balanced diet with other foods.
• ❌ **Avoid Deception**: Be wary of plant-based egg substitutes that may not provide the same nutritional benefits as real eggs.

Q & A

What is the first thing to consider when shopping for eggs?

The first thing to consider when shopping for eggs is whether they are organic or not. Organic eggs come from chickens fed organic feed, resulting in less pesticide residue.

What is the difference between free-range and pasture-raised eggs?

Free-range eggs come from chickens that have access to the outdoors, albeit in a limited area. Pasture-raised eggs, however, come from chickens that have at least 106 square feet per bird and can forage for bugs and worms, leading to better quality eggs.

Why should one prefer corn and soy-free eggs?

Chickens are not naturally supposed to eat corn and soy, which are high in linoleic acid. Feeding chickens corn and soy can lead to eggs with higher levels of this polyunsaturated fatty acid, which is a concern due to its potential negative health impacts. Corn and soy-free eggs are considered healthier.

How can changing a chicken's diet affect egg quality?

Changing a chicken's diet can alter the composition of the eggs they lay. Studies have shown that a diet change can reduce linoleic acid in egg yolks, leading to healthier eggs and potentially lowering cardiovascular risk.

What are the recommended cooking methods for eggs to avoid health risks?

It is advised not to cook eggs in non-stick pans with Teflon or other coatings containing PFAS, as these can be harmful if ingested. Instead, use stainless steel, cast iron, or boil them in water. Also, avoid cooking eggs in seed oils like olive or avocado oil due to their susceptibility to oxidation.

Why are egg yolks considered nutritious, and should we be concerned about cholesterol in them?

Egg yolks are highly nutritious, containing vitamin K2, choline, vitamin A, and folate, which are beneficial for brain function and cardiovascular health. Dietary cholesterol from egg yolks does not significantly impact blood cholesterol levels or cardiovascular risk for most people.

What is the recommended daily intake of eggs?

There is no strict limit to the number of eggs one can consume daily. The speaker suggests eating as many as one desires, combining eggs with a variety of other foods for a balanced diet.

How can deceptive marketing practices mislead consumers about egg products?

Deceptive marketing can be found in plant-based egg substitutes that may contain additives and ingredients not as healthy as real eggs. It's important to read labels carefully and not be fooled by products that claim to be egg alternatives without containing real eggs.

What is the speaker's opinion on the best type of eggs to consume?

The speaker believes that organic, pasture-raised, corn and soy-free eggs are the best choice. They also suggest that raising your own chickens and allowing them to forage naturally could provide even healthier eggs.

What is the Rotterdam study mentioned in the script, and what does it reveal about vitamin K2?

The Rotterdam study is a research conducted in the Netherlands that found people with the highest dietary intake of vitamin K2 had the lowest rates of cardiovascular disease, lowest mortality, and lowest rates of aortic valve calcification. Vitamin K2 is found in foods like eggs, meat, butter, and cheese.

Outlines

00:00

🥚 Choosing the Healthiest Eggs

The speaker discusses how to select the best eggs for consumption. They prioritize organic eggs due to their lower pesticide content. The difference between free-range and pasture-raised eggs is explained, with a preference for the latter due to the chickens having more space and a more natural diet. The speaker also advises against eggs from chickens fed corn and soy, recommending instead those with a diet closer to what chickens would eat in the wild. The importance of the egg's yolk, which contains vital nutrients like vitamin K2, choline, and others, is emphasized. The speaker dispels myths about dietary cholesterol from egg yolks affecting blood cholesterol levels and encourages eating the whole egg for its health benefits.

05:01

🍳 Cooking Eggs the Healthy Way

The speaker provides advice on how to cook eggs without compromising their nutritional value or introducing harmful substances. They warn against using non-stick pans with Teflon or other coatings that can release harmful PFAS chemicals. Instead, they recommend using stainless steel or cast iron. They also advise against cooking eggs in seed oils like olive or avocado oil due to their susceptibility to oxidation at high temperatures. The speaker suggests using more stable fats like tallow, butter, or ghee. They conclude by encouraging viewers to consume as many eggs as they like, in their entirety, without fear of the cholesterol content, and to avoid deceptive marketing from plant-based egg substitutes.

Keywords

💡Organic eggs

Organic eggs are those laid by hens that are fed organic feed, which typically contains less pesticides. This results in fewer pesticides being bioaccumulated in the eggs. In the video, the speaker emphasizes the importance of choosing organic eggs for their potential health benefits, such as reduced exposure to pesticides.

💡Free-range

Free-range eggs come from chickens that have access to the outdoors, albeit in a limited space. The speaker in the video distinguishes between free-range and pasture-raised eggs, suggesting that the latter is superior due to the chickens having more space and a more natural diet.

💡Pasture-raised

Pasture-raised eggs are from chickens that have access to a significant amount of outdoor space, with a requirement of 106 square feet per chicken. This allows the chickens to engage more naturally with their environment, eating bugs and worms, which contributes to the quality of the eggs. The video suggests that pasture-raised eggs are a healthier choice compared to free-range.

💡Corn and soy-free

The video discusses the preference for eggs from chickens that are not fed corn and soy, as these crops are high in linoleic acid, a polyunsaturated fatty acid that can lead to less healthy egg yolks. The speaker advocates for eggs from chickens with diets more aligned with their natural feeding habits, which can result in eggs with a healthier fatty acid profile.

💡Linoleic acid

Linoleic acid is an 18-carbon polyunsaturated fatty acid that is prevalent in corn and soy. The video explains that a diet high in linoleic acid can lead to increased levels of this acid in egg yolks, which may not be as beneficial as other types of fats. The speaker recommends avoiding eggs from chickens fed with corn and soy to reduce linoleic acid intake.

💡Oxidation

Oxidation refers to a chemical reaction that can produce harmful byproducts, especially when it comes to fats and oils. The video warns against cooking eggs in oils like olive or avocado oil due to their susceptibility to oxidation at high temperatures, which can lead to the formation of unhealthy compounds.

💡Non-stick pans

Non-stick pans often have coatings that contain PFAS, or 'forever chemicals,' which are linked to various health issues. The speaker advises against using such pans for cooking eggs to avoid the ingestion of these potentially harmful substances.

💡Egg yolk

Egg yolks are highlighted in the video as a nutrient-dense part of the egg, containing vitamins like K2, choline, A, and folate. The speaker dispels the myth that egg yolks are unhealthy, emphasizing their importance for human health and their role in reducing cardiovascular risk.

💡Cholesterol

The video addresses the common misconception that dietary cholesterol significantly raises blood cholesterol levels. The speaker clarifies that dietary cholesterol does not have a substantial impact on blood cholesterol for most people and that egg yolks, which are high in cholesterol, are not something to be feared.

💡Deceptive marketing

Deceptive marketing refers to the practice of making a product seem healthier or more natural than it actually is. The video criticizes plant-based egg substitutes that may not contain actual eggs and are made from ingredients like mung bean protein and seed oils, which the speaker suggests are less healthy than real eggs.

Highlights

Organic eggs have less pesticides due to organic feed.

Free-range eggs allow chickens limited outdoor access.

Pasture-raised eggs provide chickens with at least 106 square ft each and a more natural diet.

Corn and soy-free diets for chickens can lead to healthier eggs with less linolic acid.

Studies show changes in chicken diet can improve egg quality and cardiovascular health benefits.

Cooking eggs in non-stick pans with PFA substances is discouraged due to health risks.

Using saturated fats like Tallow, butter, or ghee for cooking eggs is recommended to prevent oxidation.

Egg yolks are highly nutritious and should not be avoided.

Egg yolks contain vitamin K2, which is linked to lower cardiovascular disease rates.

Dietary cholesterol from egg yolks does not significantly impact blood cholesterol or cardiovascular risk.

There is no strict limit on the number of eggs one can consume daily.

Eggs should be part of a varied diet including meats, organs, plants, fruits, and vegetables.

Avoid plant-based egg substitutes, which are less healthy than real eggs.

Be cautious of deceptive marketing; some egg products may not contain real eggs.

Raising your own chickens and allowing them to graze naturally can provide optimal egg quality.

In summary, choose organic, pasture-raised, corn, and soy-free eggs for the best nutritional value.

Don't be fooled by vegan marketing; opt for whole, real eggs over substitutes.

Eggs are a nutritious food and can be consumed freely without fear of cholesterol.

Avoid cooking eggs in seed oils or non-stick pans to prevent health risks.

Transcripts

this is everything you wanted to know

about eggs let me start with how I shop

for eggs so if you look at all of the

eggs on this wall there are tons of

different types of eggs lots of colorful

containers of eggs how do I start to

think about this first thing I think of

with eggs is are they organic or not

organic eggs are fed organic feed so

that's going to have less pesticides

which means less bioaccumulation of

pesticides into the eggs from the

chicken so I want to get organic eggs

what about free

range versus pass you're raised so Freer

range eggs get to go outside that's

better than a traditional egg but they

only get to go outside in a small amount

of land they're kind of stuck in a small

amount of land with each other pasture

raised eggs in order to be labeled

pasture raised the chickens have to have

106 Square ft per chicken which means

more land less chickens and chickens get

to eat more of the bugs and worms and

the stuff that really helps them make

good quality eggs so I would go for

organic I would go for pasture raised

over free range and the last thing I

look for with eggs is corn and soy free

chickens aren't really supposed to eat

corn and soy corn and soy contain more

linolic acid that 18 carbon

polyunsaturated fatty acid than chickens

probably got in the wild and that means

there's more linolic acid the

polyunsaturated fatty acid that I worry

about in seed oils in eggs that are fed

corn and soy there's actually been

studies showing that if you change the

diet of chickens you can change the

composition of their eggs meaning less

linolic acid in their EG yolks and

healthier eggs there was a study showing

that if they change the diet of the

chickens the consumption of those eggs

led to LDL which was less susceptible to

oxidation that's a very beneficial thing

for cardiovascular risk you want your

LDL to be less susceptible to oxidation

you want your LDL to be more stable so

corn and soy free eggs awesome pasture

raised awesome organic awesome that's

how I think about eggs the only thing

you could probably do better than that

is to raise your own chickens

let them graze on your own yard feed

them no grains let them go in the woods

and eat entirely bugs and worms all that

kind of stuff second thing how do you

cook your eggs well the answer is you

can cook them however you want really I

like them hardboiled I'll eat them

scrambled Sunny Side Up poached whatever

the important things to remember when

you're cooking your eggs are number one

do not cook your eggs in a non-stick pan

do not cook your eggs in a pan that has

Teflon or any nonstick material that is

likely going to contain pfas per or poly

floro alcohol substances also known as

forever chemicals they get into your

body and stay there for a very very long

time they are hormone endocrine

disruptor so do not cook your eggs in a

nonstick pan use stainless steel use

cast iron use water to boil them Etc

second thing do not cook your eggs in

oil and yes this means Olive or avocado

oil don't cook your eggs in seed oils

don't cook your eggs in Olive or avocado

oil use Tallow or butter or ghee we know

that the more saturated the fat you cook

your Foods in like eggs the less

susceptible it is to oxidation even

olive oil and avocado oil can be highly

oxidized when you heat them and you cook

your eggs in them what about egg

whites versus whole eggs well I don't

think there's any reason to fear the Yol

of an egg yolks are incredibly

nutritious containing vitamin K2 choline

vitamin A folate all kinds of great

nutrients in egg yolks that are

beneficial for human health that improve

brain function that decrease

cardiovascular risk just look up the

Rotterdam study if you're curious about

vitamin K2 in the rdam study in

Netherlands those people that ate the

most vitamin K2 in their diets had the

lowest rates of cardiovascular disease

the lowest mortality and the lowest

rates of calcification of the aortic

valve where were they getting the

vitamin K2 things like eggs meat butter

and cheese so vitamin K2 and egg yolks

very healthy for humans don't just eat

the whites you're wasting all this good

stuff in the yolks should you fear the

cholesterol and egg yolks no not at all

we know very clearly that dietary

cholesterol doesn't influence the

cholesterol in your blood very much and

even if the cholesterol in your blood

goes up which it does in a small portion

of the population that doesn't seem to

impact your cardiovascular risk go

figure also if you're worried about

cholesterol in your blood see my videos

on insulin resistance make sure that you

are metabolically healthy get a fasting

insulin to tell how metabolically

healthy you are how many eggs can you

eat per day I would say you can eat as

many eggs as you want per day send me

put in the comments how many eggs you've

eaten in a day what's the maximum amount

of EGS you've eaten in a day mine is

probably a dozen I think I've eaten a

dozen eggs in a day from time to time

but don't fear eggs you can eat as many

as you want I don't think you should

only eat eggs I would combine eggs with

meat organs plant Foods fruit vegetables

if you like them I'm not a huge fan but

you can eat as many eggs in a day as you

want the other thing to watch out for is

deceptive Marketing in case you didn't

know just egg contains zero eggs and it

contains water mung bean protein seed

oils and a bunch of other hardto

pronounce things that can't be good for

humans so don't be fooled I don't think

many of you would be by plant-based egg

substitutes these are so much less

healthy for you than eggs just eat a

whole real egg or 12 whatever you want

yeah they're organic yeah cuz those

don't say they're corn and soy free I

mean these are organic corn and soy

free they don't tell me pure raay versus

like free range but it's like H you know

those are great these are good it's hard

to say you know they're probably both

good those are the two best ones I can

see here L 40b really yeah feel great

well you look great than that yeah

thanks man my oh man I'm glad it's

helpful try them both see which tastes

better thanks man thanks for saying hi

so in summary organic pasture raised

corn and soy free or raise your own

chickens and let them eat a whole lot of

bugs don't fall for vegan marketing

don't fear cholesterol and egg yolks

eggs are an incredibly nutritious food

for humans eat as many as you want don't

cook them in seed oils don't cook them

in olive oil don't cook them in avocado

oil because they'll oxidize and by all

means don't cook them in a Teflon or

nonstick pan with pfas forever chemicals

you don't need any of that in

your life if you like this video please

like And subscribe helps me make more

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that's. see you guys in the next video