Egg Nutrition Center Blog

The Rise of Vegganism: A New Plant-Based Diet with Eggs

Planted Based Diet with eggs

According to a recent Yahoo! News article, a new plant-based diet, “Vegganism,” is gaining popularity. Veggans are essentially vegans (or individuals that avoid all animal and dairy products) who eat eggs.

Nutrient-rich eggs are a great compliment to a vegan diet and can provide a number of benefits:

  • Essential Nutrients: Eggs, which are all-natural and packed with a number of nutrients, offer varying amounts of 13 essential vitamins and minerals – several of which can be lacking in a traditional vegan diet such as iron, vitamin D and vitamin B12.
  • High-Quality Protein: Eggs also contain 6 grams of high-quality protein. High-quality protein foods, like eggs, dairy products, chicken, beef, fish and pork, contain all nine essential amino acids.

In recent years, overall eating patterns have become a focus of dietary recommendations, and there has been a spotlight on plant-based diets. Research shows that following a plant-based diet can reduce the risk of heart disease and stroke, type 2 diabetes, obesity, and some types of cancers such as colon and breast. But “plant-based” doesn’t mean only plants. In fact, at each meal, pairing plants with 20-30 grams of high-quality protein from sources such as eggs, fish, chicken, lean meat, and low-fat dairy can help meet daily protein needs to support healthy muscles and strong bones and satisfy the appetite.

Adding eggs to a vegan diet can help veggans to boost the nutritional quality of their diets while reaping the benefits of a plant-based eating pattern.

Author: Rachel Bassler, RDN, CSSD, LDN