Nutrition & Diet

What is the Healthiest Way to Cook and Eat Eggs?

eggs

Eggs are an inexpensive but incredibly nutritious food. However, the relatively few calories, but they are filled with:-

  • Proteins
  • Vitamins
  • Minerals
  • Healthy fats
  • Severe trace nutrients

That said, that method you make ready your eggs can affect their nutrient profile.

A review of the different cooking methods

Eggs are delicious and especially versatile. However, they can be cooked in several methods and are easy to connect with other healthy foods, such as vegetables. Cooking them also damages any dangerous bacteria, making them safer to eat. However, here are a breakdown of the most familiar cooking methods:-

Boiled

Hard-boiled eggs are prepared in their shells in a pot of boiling water for 6–10 minutes, depending on how well prepared you to want the yolk to be. The longer you cook them, the resistant the yolk will become.

Poached

Poached eggs are prepared in slightly cooler water. However, they are broken into a pot of simmering water between 160–180°F (71–82°C) and prepared for 2.5–3 minutes.

Fried

Fried eggs are broken into a hot pan that contains a thin layer of cooking fat. However, You can then prepare them “sunny side up,” which means the egg is fried on one side, or “over easy,” which means the egg is fried on both sides.

Baked

Baked eggs are prepared in a hot oven in a flat-bottomed dish until the egg is set.

Scrambled

Scrambled eggs are battered in a bowl, poured into a hot pan, and stirred over low heat until they are set.

Omelet

To make an omelet, eggs are battered, poured into a hot pan, and cooked slowly over low heat until they’re rigid.

Microwaved

However, it can be useful to cook eggs in many different ways. It takes a little bit more time to cook eggs in a microwave than it does on a stove. However, it’s usually not a better idea to microwave eggs that are still inside their shells. This pressure quickly increases inside them, and they may explode.

Cooking makes some nutrients more digestible

Cooking eggs makes them shelter to eat, and it also makes some of their nutrients trouble-free to digest. One instance of this is the protein in eggs. Some studies have shown that it becomes severely digestible when it’s heating. In fact, one research found that the human body could take 91% of the protein in prepared eggs, compared to only 51% in raw eggs.

This change absorbably is thought to occur because heat causes structural changes in the egg proteins. In raw eggs, the big protein compounds are discrete from each other and curled up in complex, twisted structures.

However, the proteins then build new bonds with other proteins around them. These new bonds in the cooked eggs are trouble-free for your body to digest. However, you can look at these changes occurring as the egg white and yolk change from a thick gel to rubbery and firm.

The protein in raw eggs can also intrusion the availability of the micronutrient biotin. Eggs are better sources of biotin, which is a more useful nutrient used in fat and sugar metabolism. However, it is also called vitamin B7, or vitamin H. In raw eggs, a protein in the egg whites known as avidin binds to biotin, making it nonexistent for your body to use.

However, when eggs are prepared, the heat causes structural substitutes to avidin, making it less effective at binding to biotin. This process makes biotin trouble-free to absorb.

High heat cooking may destroy other nutrients

However, this way is not unusual. Cooking most foods will outcome in a reduction of some nutrients, particularly if they are cooked at high heat for a long period of time. Studies have checked this phenomenon in eggs. One study found that cooking eggs decreased their vitamin A content by around 17-20%.

However, cooking may also significantly decrease the number of antioxidants in eggs. One study found that familiar cooking ways, including microwaving, boiling, and frying eggs, decreased the number of certain antioxidants by 6-18%. Overall, short-term cooking (even at high temperatures) has been shown to retain more nutrients.

High heat cooking oxidizes the cholesterol in eggs

In fact, one large egg holds about 212 mg of cholesterol, which is 71 percent of the past recommending intake of 300 mg per day. However, there’s now no suggest an upper limit on daily cholesterol intake in the United States.

However, when eggs are prepared at high temperatures, the cholesterol in them may become oxidized. This is a concern for some people, as oxidized cholesterol and oxysterols in the blood have been linked to a rising risk of heart issues. Foods containing oxidized cholesterol and oxysterols are thought to give to the blood levels of these compounds. However, the major dietary sources of oxidized cholesterol may be commercially fried foods, like fried chicken, fish, and french fries.

However, it is also worth noting that cholesterol that’s oxidized in the body is concept to be severely damaging than the oxidized cholesterol that you eat. Most importantly, surveys have not shown a contact between eating eggs and a rising risk of heart disease in healthy people.