What are the healthiest way to cook eggs ?

Eggs are a cheap but highly nutritious food.

They are low in calories, but they’re packed with:

  • Proteins
  • Vitamins
  • Minerals
  • Healthy fats
  • Various trace nutrients
That said, how you prepare your eggs can affect their nutritional profile.
 
This article explores the best ways to cook and eat eggs.

Description of different cooking methods of eggs

Eggs are delicious and very versatile.

It can be cooked in different ways and is easy to combine with other healthy foods, such as vegetables.

Cooking them also destroys any harmful bacteria, making them safer to eat.

Here’s a breakdown of the most popular recipes:

Boiled

Hard-boiled eggs are cooked in their shells in a pot of boiling water for 6 to 10 minutes, depending on how well cooked you want the yolk to be.

The longer you cook them, the harder the yolk will be.

Poached

Poached eggs are cooked in little cold water.

They are cracked in a pot of hot water between 160 and 180 °F (71 and 82 °C) and cooked for 2.5 to 3 minutes.

Fried

The fried eggs are broken into a hot pan with a little cooking fat.

You can cook them “sunny side”, which means that the egg is fried on one side, or “easy”, which means that the egg is fried on both sides.

Baked

A hard-boiled  or baked egg is cooked in a hot oven on a flat plate until the egg is set.
 

Scrambled

Scrambled eggs are beaten in a large bowl, poured into a hot pan and stirred at a low temperature until it is set.
 

Omelet

To make an omelette, eggs are beaten, poured into a hot skillet and slowly cooked at a low temperature until hard.

Unlike scrambled eggs, omelets are not stirred once they are in the pan.

Microwaved

Microwaves can be used to cook eggs in a variety of ways. It takes less time to cook eggs in the microwave than on the stove.

However, in general, it is not a good idea to microwave eggs that are still in their shells. This is because pressure can quickly build up inside and they can explode.

Cooking makes some nutrients more digestible

Cooking eggs makes them healthier to eat and also makes some of their food easier to digest.
 
One example of this type is the protein in eggs. Research has shown that it becomes more digestible when burned.
 
In fact, one study found that the human body can use 91% of the protein from hard-boiled eggs, compared to only 51% from raw eggs. It is thought that this change in digestion will occur because the heat causes structural changes in the protein in the egg.
 
In the egg, large protein complexes are separated from each other and assembled into complex, twisted structures. When proteins are cooked, the heat breaks down the weak bonds that hold them in shape.
 
Proteins make new connections with other proteins around them. These new chains in cooked eggs are easier for your body to digest.
 
You can see these changes as the egg whites and yolks change from a thick gel to chewy and hard. Protein in eggs can also inhibit the availability of the micronutrient biotin.
 
Eggs are a good source of biotin, which is an important nutrient used to metabolize fats and sugars. It is also known as vitamin B7 or vitamin H.
 
In the egg, a protein from the egg called avidin binds to biotin, making your body immune. However, when eggs are cooked, heat causes a structural change in avidin, making it less effective at binding to biotin. This makes biotin easier to absorb.

High-heat cooking may damage other nutrients

Although cooking eggs improves the digestion of some foods, it can harm others.
 
It’s not new. Cooking a lot of food will cause some foods to go rancid, especially if they are cooked at high temperatures for a long time.
 
Research has examined this in eggs. One study found that cooking eggs reduced consumption by 17–20%.
 
Cooking can also reduce the amount of antioxidants in eggs. One study found that common cooking methods, including microwaved, boiled, and fried eggs, reduced some antioxidants by 6-18%.
 
In general, shorter cooking times (even at high temperatures) have been shown to retain more nutrients. Studies have shown that when eggs are boiled for 40 minutes, they can lose up to 61% of their vitamin D, compared to 18% when fried or boiled for a short time.
 
However, although cooking eggs reduces these nutrients, eggs are still a source of vitamins and antioxidants.

High-heat cooking oxidizes the cholesterol in eggs

Eggs are high in cholesterol.
 
In fact, one egg contains about 212 mg of cholesterol, or 71% of the recommended intake of 300 mg per day. There is no recommended upper limit for daily cholesterol intake in the United States.
 
However, when eggs are cooked at high temperatures, the cholesterol in them can oxidize and form compounds called oxysterols. This is a concern for some people, as oxidized cholesterol and oxysterols in the blood have been linked to the risk of heart disease.
 
Diets containing oxidized cholesterol and oxysterols are thought to contribute to blood levels of these compounds. The main source of oxidized cholesterol can be purchased fried foods, such as fried chicken, fish and chips.
 
It should be noted that oxidized cholesterol in the body is considered more harmful than the oxidized cholesterol you eat. More importantly, the study did not show a link between egg consumption and an increase in heart disease in healthy people.
 

5 tips to cook super healthy eggs

Eggs are nutritious, but you can make your eggs healthier.

Here are five tips for healthy egg cooking:
 

1. Choose a low-calorie cooking method

If you’re trying to cut calories, choose hard-boiled or soft-boiled eggs.

These cooking methods do not add extra calories, so the food will be lower in calories than fried or hard-boiled eggs or omelets.
 

2. Combine them with vegetables

Eggs go well with vegetables.
 
This means that eating eggs is a great opportunity to increase your vegetable intake and add more fiber and vitamins to your diet. Some simple ideas include adding vegetables of your choice to omelets or scrambled eggs, like this recipe.
 
Or cook eggs as desired and have vegetables on the side.
 

3. Fry them in an oil that’s stable at high temperatures

The best oils for cooking at high temperatures, such as when cooking, are stable at high temperatures and do not oxidize quickly to form harmful radicals.

An example of good choices include avocado oil and sunflower oil. If you are using extra virgin olive oil or coconut oil, it is best to cook at temperatures below 410°F (210°C) and 350°F (177°C), n ‘One by one.
 

4. Choose the most nutritious eggs you can afford

Many factors, including the method of rearing and feeding of chickens, can affect the nutritional quality of eggs.
 
In general, grass-fed and organic eggs are considered more nutritious than canned and processed eggs. This article explains the nutritional differences between eggs produced by different methods.
 

5. Don’t overcook them

The longer and hotter you cook your eggs, the stronger the nutrients will be.

Prolonged use of high temperatures can also increase the amount of oxidized cholesterol they contain, which is especially true for pan frying.
 

The bottom line

In general, a short, low-temperature cooking method reduces cholesterol oxidation and helps retain more nutrients.

For this reason, raw and boiled eggs (either hard or soft) may be the healthiest to eat. By the way these cooking methods also do not add unnecessary calories.

That being said, eggs are generally good to eat no matter how they are cooked. You may want to cook and eat them in your favorite way and not worry about the small details.

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