What about eggs from my neighbour's backyard chickens?

Backyard hens generally come from the same hatcheries as commercial flocks — meaning their male siblings were still culled. They're also still bred for industrial egg yields, which strains their bodies. If you have rescued hens already, by all means feed them their own eggs (it's good for them); just don't eat them yourself. The kindest thing for the hen is for her to reabsorb the nutrients.

Aren't eggs a complete protein?

Yes — and so are soya, quinoa, buckwheat, hemp, tofu, tempeh, and any mixed-meal of beans + grains. 'Complete protein' isn't a meal-level requirement anyway; it's a daily one, and any reasonable diet hits it without a single egg.

Will I miss eggs at brunch?

Not after the first weekend. Try JUST Egg scramble, tofu scramble with kala namak (black salt, which gives a remarkable egg-y aroma), or a chickpea-flour frittata. Most people stop reaching for eggs within a month — the texture and flavour land just as well, with none of the cholesterol load.

Eggs

TheTruthAboutEggs

Behind every carton: ground-up male chicks, debeaked hens, and a 'free-range' label that almost never means what shoppers think.

What 'free-range' actually means

The Label You Trusted

Egg cartons are a triumph of pastoral marketing. Green grass. A red barn. A handful of cheerful brown hens scratching at sunlight. The actual production of nearly every egg sold in a supermarket — including the ones labelled 'free-range,' 'cage-free' and 'organic' — looks nothing like the picture.

Modern laying hens are a single industrial breed (Lohmann Brown, ISA Brown, Hy-Line), engineered to produce around 300 eggs per year — roughly 10× what their wild ancestors laid. Their bodies pay the price: weak bones from constant calcium drain, prolapses, reproductive cancers. They are killed at around 18 months old, against a natural lifespan of 8–10 years, because their egg production has begun to drop.

And for every female chick hatched into this life, there is a male chick. Male chicks cannot lay eggs and are the wrong breed for meat. So roughly 7 billion of them are killed worldwide every year — within hours of hatching — either by being gassed, suffocated in plastic bags, or dropped alive into a high-speed grinder. The official term is 'macerated.' This happens at virtually every commercial hatchery on earth, including organic and free-range.

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Male chicks killed every year, globally, by the egg industry (UEP, FAO estimates)

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Eggs per hen per year vs ~12 for the wild jungle fowl ancestor

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Typical age at slaughter for 'spent' laying hens vs ~8 years natural lifespan

Health

Eggs Are Not a Health Food

One large egg contains about 186 mg of cholesterol — over half the daily limit recommended by the American Heart Association. A 2019 JAMA meta-analysis of 30,000 adults found that each additional half-egg per day was associated with a 6% higher risk of cardiovascular disease and an 8% higher risk of all-cause mortality.

The egg industry has fought this evidence hard, funding decades of cherry-picked studies arguing eggs are neutral. Independent meta-analyses (Harvard, EPIC, Adventist) consistently find them associated with higher rates of heart disease, type 2 diabetes, and certain cancers — particularly prostate.

Every egg sold — even the ones with the kindest pictures on the carton — traces back to a hatchery where the male chicks were killed on day one.

The good news

Replacing Eggs Has Never Been Easier

For scrambled, omelettes and quiches: silken tofu or chickpea-flour batter (besan) deliver the same texture and protein with zero cholesterol. For baking: aquafaba (the liquid from a can of chickpeas) whips into perfect meringues; a tablespoon of ground flax + 3 tbsp water sets like a binder; mashed banana or apple sauce work in sweet cakes.

Brands like JUST Egg (mung bean protein) and Crackd (pea protein) now scramble, French-toast and frittata indistinguishably from chicken eggs — and most major supermarkets carry them. The egg you grew up with was never a nutritional necessity; it was an industrial habit.