Eggs are a versatile source of high-quality lean protein that can be enjoyed on all Phases of the South Beach Diet. Whether you're having them scrambled for breakfast, deviled for a satisfying snack, or made into a delicious frittata for a simple weeknight meal, if you're following the South Beach Diet lifestyle, chances are you're buying a fair number of eggs.

When shopping for eggs, you've no doubt noticed that there are many options to choose from, like brown eggs, white eggs, and eggs of different sizes. Here, we'll crack any confusion you may have regarding eggs.

Shell color: What's the difference between brown eggs and white eggs? Interestingly, the difference in shell color has nothing to do with the quality of the eggs. Eggshell color depends on the breed of the hen. Some hens lay white eggs, and others lay brown ones. There is no difference in nutritional value or taste. The price of brown eggs tends to be higher only because the hens that lay them are larger and require more food.

Yolk color: Why are some egg yolks darker than others? These color differences depend on the type of feed given to the hen. While hens given wheat-based feed tend to produce eggs with lighter-yellow yolks, those given corn-based feed tend to produce eggs with darker yolks. Fortunately, the color of the yolk does not affect the flavor or nutritional value. The yolk is the most nutritious part of the egg — it contains respectable amounts of vitamins A, C, and E, as well as some plant chemicals known to improve eye health.

Size: Eggs come in many sizes, from small to jumbo. Generally, recipes call for large eggs, so it's good to have these on hand. That said, even though they're labeled large, they don't seem especially big. If you like to eat hard-boiled or deviled eggs, you might prefer extra-large or jumbo eggs for a slightly heartier nibble.

Grade: Grading is a method of indicating egg quality and freshness, though only eggs graded A and AA are sold for consumption. There's not much difference between A and AA eggs, so don't worry about which grade you choose. Instead, consider the storage conditions (eggs should be refrigerated) and the sell-by date, and open the carton to examine the eggs and make sure that none of their shells are cracked.

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