May 10, 2019

Eggs and Low-Carb Diets

President's Blog
Margaret Hudson
President, Burnbrae Farms
4th Generation Farmer

I’m so fortunate to work in an environment where nutrition and food are top of mind with many of the people I meet. It ensures that I stay on top of diet trends, and have access to the best experts in the field when I have questions about new clinical studies, fad diets or food facts. And since we’re always developing recipes for our Burnbrae Farms website, I need to know what people want to eat!

Sometimes, it’s difficult to navigate the fad diet of the moment since it tends to change often. So, instead of standing behind one particular “best diet,” we share recipes and develop products that deliver on convenience, taste and nutrition – no matter what type of eating plan our consumers choose to follow.

The best advice I heard a few years ago at a conference was “There is no one right diet for everyone; the best diet is one that has foods you enjoy, so you can stick with it in the long term .”

For some people, that means low carb diets, such as keto , paleo and Atkins. These eating plans cut back on foods that are high in carbohydrates, such as bread, rice, pasta and sweets, and replace carbs with extra protein or fat instead. Since eggs are low in carbohydrates, they are a popular ingredient in all of the versions of these low-carb diets. In fact, one of the faux “bread” recipes that’s popular with low-carb dieters – cloud bread -- is made out of eggs!

Low carb diets often include eggs, meat, fish, poultry, low-carb vegetables and dairy products as staple foods. Depending on the exact version of the diet, it may be carb-liberal and allow for some beans or whole grains. Or it may be very carb-restrictive, where no grains or beans are permitted at all. And how long will people adhere to this diet? It depends on the health results they achieve, and how much they enjoy the foods that they are eating.

On the other side of the spectrum are diets that embrace low-fat and good-for-you sources of carbs, such as whole grains, beans, lentils, vegetables and fruit. Popular eating plans such as the Mediterranean Diet and the DASH Diet all focus on eating more whole foods, while reducing the intake of processed foods. Not surprisingly, as a nourishing whole food, eggs also fit well into these types of diet plans.

In any of these diets, whether low-carb or low-fat, some tenets remain the same: It helps to cut back on ultra-processed foods, sugary drinks and sweets, and rely on whole, real foods more often. Great news for egg lovers like me!

Is there evidence to prove that a certain diet is “better” than another? Studies show that both the low-carb and the low-fat diets can be successful for helping people manage their weight and some health issues, and the best diet is one that you can adhere to lifelong. The diet that works for one person may not be the same plan that works for their cousin or sister or neighbour. We are all unique individuals with our own genetics, taste buds, medical needs, food skills and budgets, so it would be impossible to have one universal meal plan for everyone to follow!

Remember, eating is a “for the rest of your life” kind of thing, and it should be enjoyable, not a source of stress or strain. If you’re struggling, the best thing you can do is work with a dietitian to figure out the right eating plan that meets your personal needs.  Start at .

Margaret Hudson

President, Burnbrae Farms