Cracking open some myths about eggs

April is just around the corner! For many of us, the month brings memories of dyeing eggs and Easter egg hunts. This year, many of the eggs being dyed across the Hoosier State come from the most productive chickens in the country. According to U.S. Department of Agriculture (USDA) 2019 data, the top three egg-producing states, Iowa, Ohio and Indiana produced a third of U.S. eggs.

With all the interest in local foods, it’s good to know that our chickens are so productive. Enjoying a few more eggs from a local producer may be a good thing for the health of Indiana families. Sadly, a few long-held nutrition myths have kept many folks from enjoying the benefits of versatile, nutrient-rich eggs.

In past years, eggs have been burdened with a bad reputation based on cholesterol. While one yolk does contain 210 milligrams of dietary cholesterol, eggs do not raise the blood cholesterol levels of most people. Large studies from several countries have found no link between egg consumption and heart disease or stroke. Some egg nutrients, like B-vitamins, may even promote heart health. Current guidelines suggest that healthy people can eat one to two eggs daily, if they keep their fat and saturated fat intake at moderate levels. If cholesterol must be limited, two egg whites can be substituted for one whole egg in most recipes.

Eggs provide nutrition that is important for good health at all ages, from pregnancy through old age. Eggs are an excellent source of choline, which is critical for fetal brain development and helps prevent birth defects. They also contain lutein and zeaxanthin, two nutrients that help reduce the risk of both cataracts and age-related macular degeneration. Additionally, eggs are an inexpensive source of high-quality protein, which helps promote healthy weights and strong muscles for everybody.

Always purchase eggs before the "Sell-by" or "EXP'" date on the carton. After the eggs reach home, refrigerate the eggs in their original carton and place them in the coldest part of the refrigerator, not in the door. For best quality, use eggs within 3 to 5 weeks of the date you purchase them. The 'sell-by' date will usually expire during that length of time, but the eggs are perfectly safe to use." Use of either a "Sellby" or "Expiration" (EXP) date is not federally required, but may be state required, as defined by the egg laws in the state where the eggs are marketed. Some state egg laws do not allow the use of a "sell-by" date.

An egg can float in water when its air cell has enlarged sufficiently to keep it buoyant. This means the egg is old, but it may be perfectly safe to use. Crack the egg into a bowl and examine it for an off-odor or unusual appearance before deciding to use or discard it. A spoiled egg will have an unpleasant odor when you break open the shell, either when raw or cooked.

Proper cooking as well as proper storage is important for egg safety. Cook eggs thoroughly so both yolks and whites are firm, not runny. Casseroles and dishes containing eggs should be cooked to 160° F as measured by a food thermometer. Do not eat raw or undercooked eggs. Once eggs are hard-cooked, they should be refrigerated (in their shells) within 2 hours of cooking and used within a week. Refrigerate them in a clean container, not their original egg carton.

If you're having an Easter egg hunt, consider hiding places carefully. Avoid areas where the eggs might come into contact with pets, wild animals, birds, reptiles, insects or lawn chemicals. Make sure you find all the eggs you've hidden and then refrigerate them. Discard cracked eggs. As long as the eggs are NOT out of refrigeration over two hours, they will be safe to eat. Do not eat eggs that have been out of refrigeration more than two hours. Refrigerate hard-cooked eggs in their shells and use them within 1 week. If you are planning to use colored eggs as decorations, (for centerpieces, etc.) where the eggs will be out of refrigeration for many hours or several days, discard them after they have served their decorative purpose.

There are some other egg myths that deserve to get cracked. Here are a few egg-related facts that are important whether you get your eggs from the backyard, grocery store, or local farmers’ market:

• Brown eggs are not more nutritious than white eggs. Different breeds of chickens lay different colored eggs; some are even blue and green. The yellow color of egg yolks varies with what chickens eat.

• Organic eggs do not have more nutrients than conventionally produced eggs. However, some people prefer to support organic and free-range production techniques on large farms and in small backyards.

• “Designer” eggs rarely provide enough extra nutrients to be worth their extra cost. Eggs that claim to be rich in omega-3s, for example, contain only a small amount compared to fatty fish, such as salmon.

Eggs are one of the quickest and least expensive protein foods to prepare at home. They can be fried, scrambled, boiled, poached, and baked. Simple omelets and open-faced frittatas are also deliciously easy ways to combine Indiana-made low-fat cheeses, herbs, vegetables, and lean proteins with eggs.

Additional egg preparation cooking hints may be obtained from Karen Richey at Purdue Extension Marshall County, 574-935-8545 or at krichey@purdue.edu.