Mistakes=part of being human
Have you ever looked at something like a hundred times and still read it wrong? Well, that happens to me like every time I look at the SIGHI food list. I always find something is lower level histamine than I thought or it’s higher histamine than I thought! Seriously, this has happened SO many times. I guess I shouldn’t have been surprised that it happened again today.
I was working on making a list for foods rated a level 2, since Rosie and I are both working on getting ALL whole foods back into our diet. It’s going to be a long process, but it’s what we’re aiming for. Anyway, as I filled out the list I noticed that egg is rated a level 2!!!! I was stunned. I mean I have checked that list dozens of times! Egg yolk is a level 0, but egg white is a level 2 and thus a whole egg is a level 2. It does explain why when I eat a plain cooked egg I get really itchy though…
As soon as I realized my mistake, I went and updated the low histamine food list, and then updated the histamine level of all the recipes that contain eggs. I’m so sorry for giving you the wrong information! That was definitely not my intention.
Some of you may not have problems with eggs, and that is great! Keep as many foods in your diet as you can. We personally do just fine with eggs baked into things, although I do try to keep it balanced with other baked goods that do not have eggs. As with all histamine intolerance things, we each have to experiment and find what works best for us, and how to keep our histamine bucket from overflowing.
Updated food list & recipe
Here is a link to the post with the updated food list and listed below are all the recipes that have egg, in case you want to reference them.
Low Histamine Zucchini Muffins GF, DF
Low Histamine Zucchini Cake, GF, DF
Low Histamine Carrot Cake, GF, DF
Low Histamine Carrot Apple Muffin GF, DF
Low Histamine Cinnamon Rolls, GF, DF, yeast free
Low Histamine Turkey Meatballs GF
Low Histamine Blueberry Muffin GF, DF
Low Histamine GF, DF Donuts (Spudnuts)
Low Histamine Sugar Cookies GF, DF
Low Histamine Snickerdoodles GF, DF
Note about histamine level rating:
I decided to change most of the recipes to a rating of 1.5. Here’s my reasoning- having one higher level histamine ingredient in a recipe does not mean that the food itself is way high in histamine. Especially when the one ingredient is only a small portion of the total product.
For example, I have a muffin recipe that has 1 tsp of vanilla and makes 12 muffins. The amount of vanilla in each muffin is very minor, so I don’t consider it to be a high histamine food.
Another example, the zucchini muffin recipe has 3 eggs in it, which is a lot, but it also has 3 cups of flour and 3 cups of zucchini. Combined with all the other ingredients, it’s less than a quarter of the final batter. And when you divide 3 eggs by 48 mini muffins, you get 1/16 of an egg in each muffin, which is definitely not high histamine. Unless you ate all 48 muffins in one day, but then you’ll probably be having more problems than just high histamine levels 😆
10/12/21: Update about Recipes with Egg
Since creating this post and updating recipes with a new histamine level rating of 1.5, I have been modifying my recipes to use only egg yolk so they are lower histamine. So a lot of these recipes have been modified and now have a histamine level 1 rating again!