Eggs: Avian Flu, Shortages—A Tragedy or an Opportunity for Better Health?
- Jitka Burger
- Mar 10
- 3 min read
Eggs: Avian Flu, Shortages—A Tragedy or an Opportunity for Better Health?
You might have noticed empty store shelves where eggs should be. What happened?
According to the CDC, the current egg shortage in the United States is primarily due to a large outbreak of avian influenza, commonly known as “bird flu.” This outbreak has led to the culling of millions of egg-laying chickens on commercial farms, significantly reducing egg production. For the latest reports on affected areas and flock sizes, visit this CDC map. [1]
Egg prices are soaring, and the scarcity of eggs has become a pressing issue.
What Does This Mean for Consumers?
For those who love eggs, this might seem like a tragedy. However, if we look on the bright side, this situation could be a golden opportunity to embrace a healthier diet.
Most people know that eggs—specifically egg yolks—contain the highest amount of cholesterol among commonly consumed foods. However, fewer are aware that egg consumption has been linked to an increased risk of type 2 diabetes, cardiovascular disease, and even higher overall mortality. [2] [3]
With eggs in short supply, now is the perfect time to explore healthier, plant-based alternatives that are free from cholesterol and harmful health effects.
How Can You Replace Eggs?
If you’re new to plant-based eating, replacing eggs might seem challenging—but don’t worry! Vegans have long been using simple, natural ingredients to replicate eggs in both savory dishes and baking.
While making a sunny-side-up egg from plants is tricky (though even that has been successfully done—both commercially and in home kitchens), scrambled eggs and baking substitutes are easy to master.
Egg-Free Scrambled “Eggs”
Tofu scramble is a fantastic alternative to scrambled eggs—high in protein, delicious, and easy to prepare. For a quick and tasty recipe, check out my 5-minute tofu scramble.
Plant-Based Egg Substitutes for Baking
Eggs in baking can be effortlessly replaced with:
• Aquafaba (liquid from canned chickpeas)
• Unsweetened applesauce
• Mashed banana
• Silken tofu
•. Flaxseed or chia seed “egg” (1 tbsp ground flax or chia seeds + 3 tbsps water)
• Pureed pumpkin and more
The right substitute depends on the recipe and desired texture. A quick internet search will help you find vegan versions of any egg-based dish you love.
If you’re looking for a comprehensive list of healthy, whole-food substitutions, request my free Vegan Starter Kit.
Final Thoughts
Eggs are tasty, but living a life free from heart disease, diabetes, and other chronic conditions is even better. Instead of seeing the egg shortage as an inconvenience, let’s embrace it as a chance to make healthier choices—ones that benefit both our health and the well-being of animals.
References:
[1] https://www.cdc.gov/bird-flu/situation-summary/data-map-commercial.html, Accessed March 10, 2025
[2] Egg Consumption and Type 2 Diabetes Risk
Djoussé L, Gaziano JM, Buring JE, Lee IM. Egg consumption and risk of type 2 diabetes in men and women. Diabetes Care. 2009;32(2):295-300. doi:10.2337/dc08-1271
Results: Researchers followed men (20 years) and women (11.7 years) and found that higher egg consumption was linked to an increased risk of developing type 2 diabetes:
• In men, eating 5–6 eggs per week was associated with a 46% higher diabetes risk, while 7 or more eggs per week increased the risk by 58%.
• In women, eating 7 or more eggs per week was linked to a 77% higher diabetes risk.
Conclusion: Frequent egg consumption, especially daily intake, is associated with an increased risk of type 2 diabetes in both men and women.
[3] Egg Consumption and Cardiovascular Disease & Mortality
Zhong VW, Van Horn L, Cornelis MC, et al. Associations of Dietary Cholesterol or Egg Consumption With Incident Cardiovascular Disease and Mortality. JAMA. 2019;321(11):1081-1095. doi:10.1001/jama.2019.1572
Results: Researchers analyzed data from 29,615 U.S. adults over a median follow-up of 17.5 years.
They found that:
• Consuming 300 mg of dietary cholesterol daily (about 1.5 eggs) was linked to a 17% higher risk of cardiovascular disease (CVD) and an 18% higher risk of death from any cause.
• Eating just half an egg per day was associated with a 6% higher risk of CVD and an 8% higher risk of death.
• After adjusting for dietary cholesterol, the direct link between egg consumption and these risks was no longer significant, suggesting cholesterol intake plays a key role.
Conclusion: Higher dietary cholesterol or egg consumption was significantly linked to an increased risk of CVD and mortality in a dose-dependent manner. These findings should inform dietary guidelines.
