Emma Miller
Eggs are delicious and very versatile. Eggs are a cheap but incredibly nutritious food. They are relatively low in calories, but they contain
- proteins
- vitamin
- mineral
- healthy fats
- various trace elements
However, the way eggs are cooked can affect their nutritional profile. This article discusses the healthiest ways to cook and eat eggs.
Overview of different cooking methods
Eggs are delicious and very versatile. They can be cooked in a variety of ways and can be easily combined with other healthy foods, such as vegetables. Cooking them also kills any dangerous bacteria, making them safer to eat.
Here is a list of the most popular cooking methods:
Boil
Hard-boiled eggs are cooked in their shells in a pot of boiling water for 6-10 minutes, depending on how well you want the yolk to be cooked. The longer you cook them, the harder the yolk will become.
Poached
Poached eggs are cooked in slightly cooler water. They are thrown into a pot of boiling water at a temperature of 71-82 ° C and cooked for 2.5-3 minutes.
Fried
The eggs are split in a hot pan with a thin layer of cooking fat. You can then cook them “sunny side up”, which means that the egg is fried on one side, or “very light”, which means that the egg is fried on both sides.
Baked
Baked eggs are cooked in a hot oven in a flat-bottomed dish until the egg is set.
Scrambled
Scrambled eggs are whisked in a bowl, poured into a hot skillet, and stirred over low heat until set.
Scrambled eggs
To make an omelet, eggs are whisked, poured into a hot skillet and slowly cooked over low heat until they are firm. Unlike scrambled eggs, omelets are not stirred in a pan.
In the microwave
Microwaves can be used to cook eggs in a variety of ways. Cooking eggs in the microwave takes much less time than on the stove.
However, it is generally not recommended to heat eggs that are still inside the shell. This is because pressure can build up quickly inside them and they can explode. Eggs can be cooked in a variety of ways, including boiling, poaching, frying, baking, and whipping.
Cooking makes some nutrients more absorbable
Cooking eggs makes them safer to eat and also makes some nutrients easier to digest. One example of this is the protein in eggs. Studies have shown that it becomes more digestible when heated.
In fact, one study found that the human body can utilize 91% of the protein in cooked eggs compared to 51% in raw eggs. It is believed that this change in digestibility is due to the fact that heat causes structural changes in egg proteins.
In raw eggs, large protein compounds are separated from each other and twisted into complex twisted structures. When proteins are cooked, heat breaks the weak bonds that hold them in shape.
The proteins then form new bonds with other proteins around them. These new bonds in a cooked egg are easier for the body to absorb. You can observe these changes when the egg white and yolk change from a thick gel to a stretchy and solid.
The protein in raw eggs can also affect the availability of the micronutrient biotin. Eggs are a good source of biotin, an important nutrient needed for the metabolism of fats and sugars. It is also known as vitamin B7 or vitamin H.
In raw eggs, an egg white protein called avidin binds to biotin, making it unavailable for use by your body. However, when eggs are cooked, the high temperature causes structural changes in avidin, which reduces its effectiveness in binding to biotin. This makes it easier to absorb biotin.
Cooking over high heat can damage other nutrients
While cooking eggs makes some nutrients more absorbable, they can damage others. This is not unusual. Cooking most foods reduces the amount of some nutrients, especially if they are cooked at high temperatures for long periods of time.
Studies have shown that when eggs are baked for 40 minutes, they can lose up to 61% of their vitamin D, compared to 18% when they are fried or boiled for a shorter period of time. However, even though cooking eggs reduces these nutrients, eggs are still a very rich source of vitamins and antioxidants.
Cooking over high heat oxidizes cholesterol in eggs
Egg yolks contain a lot of cholesterol. In fact, one large egg contains about 212 mg of choline. However, when eggs are cooked at high temperatures, the cholesterol in them can oxidize and produce compounds known as oxysterols.
The main dietary sources of oxidized cholesterol can be store-bought fried foods such as fried chicken, fish, and French fries.
It is also worth noting that oxidized cholesterol in the body is considered more harmful than the oxidized cholesterol you eat.
5 tips for cooking super healthy eggs
Eggs are nutritious, but they can be made even healthier.
Here are five tips for making super healthy eggs:
Choose a low-calorie cooking method
If you are trying to cut down on calories, choose poached or boiled eggs. These cooking methods do not add extra calories, so the food will be less caloric than scrambled, fried, or scrambled eggs.
Mix them with vegetables
Eggs go well with vegetables. This means that eating eggs is a great opportunity to increase your vegetable intake and add extra fiber and vitamins to your meal. Some simple ideas include adding the vegetable of your choice to an omelet or scrambled eggs, like in this recipe. Or simply cook your eggs as you see fit by adding vegetables.
Fry them in a high-temperature resistant oil
The best oils for cooking over high heat, such as in a skillet, are oils that remain stable at high temperatures and do not oxidize easily to form harmful free radicals.
Examples of good choices are avocado oil and sunflower oil. If you are using extra virgin olive oil or coconut oil, it is best to cook at temperatures below 210 °C and 177 °C, respectively.
Choose the most nutritious eggs you can afford
The nutritional value of eggs can be affected by a number of factors, including the way they are raised and the diet of the chicken. In general, pasture-raised and organic eggs are considered to be superior in nutritional value to caged and conventionally raised eggs.
Do not overcook them
The longer and hotter you cook your eggs, the more nutrients you may lose. Using higher heat for longer periods of time can also increase the amount of oxidized cholesterol they contain, which is especially true when frying in a pan.
