Eggs are back in the spotlight and not for the right reasons. A viral test and social media chatter had sparked fear, with many people asking the same question in panic-filled DMs: Do eggs cause cancer? Along with that fear comes an old debate that refuses to die – white eggs vs brown eggs. Which one is safer? Which one is healthier? And should you even be eating eggs anymore?
A recent video by celebrity fitness trainer, health coach and nutritionist Ryan Fernando tries to clear the noise. The truth is far less dramatic than social media makes it sound.
What Ryan Fernando Says About White Eggs Vs Brown Eggs
Ryan Fernando, who has worked with actors like Ranbir Kapoor, Shahid Kapoor, Aamir Khan and others, starts by calling out the panic directly. He says his inbox is full of worried messages linking eggs to cancer. According to him, this fear is misplaced.
He explains that the most common question he gets right now is about white eggs vs brown eggs. He answers that the colour of the eggshell does not matter at all. Brown or white is just genetics. It depends on the breed of the hen. Nutritionally, both types of eggs offer the same amount of protein, fat, vitamins and minerals.
Ryan also busts the popular myth that brown eggs are automatically healthier. He says the real difference comes from how the hen lives and eats. Free-range or pasture-raised hens usually produce more nutritious eggs compared to caged hens. So instead of focusing on shell colour, people should look at the source.
He advises buying eggs from trusted brands with proper packaging, hygiene assurance and clear dates. Loose eggs are not bad, but only if you are confident about their quality and handling.
Most importantly, Ryan highlights why eggs matter in India. Eggs help fight protein deficiency. They offer complete, high-quality protein that the body absorbs easily. Eggs are also rich in vitamin B12, choline for brain health and selenium, which supports thyroid function. That makes them a powerful and affordable nutrition option.
However, he adds one important reminder. Eggs are great, but they should not be your only protein source. Diet diversity matters. And if you are unsure how to include eggs safely, always speak to a qualified nutritionist.
What Science Says
Beyond expert opinion, scientific research also supports this view. According to the Indian Council of Medical Research (ICMR) and global nutrition guidelines, eggs are considered a nutrient-dense food when eaten in moderation. There is no evidence that shell colour impacts cancer risk or nutritional value.
As per health authorities like the World Health Organisation, protein-rich foods like eggs play an important role in balanced diets, especially in countries where protein deficiency is common. Concerns usually arise from overconsumption, poor cooking methods or misinformation, not from eggs themselves.
