Despite this, heart attacks and strokes have not gone down, even though cholesterol has been maligned as the cause of heart attack and strokes, and cholesterol levels get pushed lower and lower with no measurable benefit. Eggs are nutritious, but believe it or not, can be made even healthier. Here, while the egg yolk remains submerged in water and covered mostly by the egg white, the protective shell layer is lost. Anyways, I’m definitely happy I found it and I’ll be book-marking and checking back frequently! © 2020 Best for Nutrition. But, not so much to destroy the nutrients. The same exposure to heat and oxygen is there, making this process also not a convenient choice. Health Benefits Of Eating Cooked (Vs Raw) Eggs, Raw Eggs Vs Cooked Eggs: Which Is Better? Steer clear of creamy sauces and cheese topping for your eggs. Eggs have everything that is good for our health. But, when the egg is cooked, heat breaks them and forms new bonds. But also suggested that they prevent certain types of stroke and eye conditions. You have entered an incorrect email address! In addition to the protein in the eggs, other vital nutrients such as Vitamin D, calcium, potassium, phosphorus, and magnesium help build our muscles and strengthen our bones. Eggs are nutritious, but believe it or not, can be made even healthier. In short, cooking eggs for a short time or on low flame helps in retaining more nutrients. SUMMARY: Cooking an egg destroys harmful bacteria and increases its digestibility and absorption of some important nutrients. Read this article to get a detailed insight about the nutritional differences among different types of eggs. When you provide cholesterol to the body through diet, the liver simply reduces its cholesterol production and uses this one for the different functions in the body. Alzheimer’s, dementia, Parkinson’s, however, seem to be going up and are at epidemic levels. Egg yolk on the other hand is packed with fat-soluble vitamins, essential fatty acids, and minerals. Nature has married the yolk and white, and together they give the most complete nutrition. Eggs are highly nutritious. Biotin or vitamin B7 is a water-soluble vitamin that helps in the production of fatty acids and glucose in your body (2). A large-sized boiled egg (50g) contains: (1). In this article you will find most nutritious and healthy ways to cook and eat eggs without adding extra fat and calories. Eggs are the perfect foods that are delicious, high in quality protein, and packed with micronutrients. What you need is to learn harmless ways to cook eggs. Due to this reason, eating cooked eggs is the healthiest way to eat them. Boiling, microwaving, and frying of eggs reduced the lutein content by 23%, 17%, and 19%. However, raw eggs contain the same amount of protein as cooked eggs but the digestibility and absorption of protein get reduced. It reduces the risk of bacterial infection and increases the absorption of protein and biotin. As they don’t contain any extra oil or harmful ingredient. Choose the most nutritious eggs you can afford- Organic, free-range, omega-3 enriched, etc. Evidence-based nutrition tips, straight to your inbox. But, it may not be safe. Also known as vitamin B7 or vitamin H, biotin is extremely crucial in fat and sugar metabolism in the human body. Boost the nutritional value of scrambled eggs by adding chopped peppers, onions, mushrooms and spinach. Eggs are among the healthiest and most nutritious foods on the planet. I could have sworn I’ve been to this blog before but after browsing through some of the post I realized it’s new to me. Also known as the ‘emoji egg’, check out this quick video on how to make it. But various researches and studies prove that cooking them is the healthiest way to eat eggs. A clinical trial conducted by Evenepoel et al. In 2016, a randomized controlled trial observed that one egg per day increases the serum lutein and zeaxanthin without altering the serum lipid (7). Which is the healthiest way to eat your eggs? Eggs can be part of a healthy diet even though they’re high in saturated fat and cholesterol. Summary: Cooking eggs makes them safe from bacteria like Salmonella and makes the nutrients more available for digestion and absorption. Eating whole wheat bread with an omelet or scrambled eggs is a delicious example. But they lag in carbohydrates. Heat ensures a safer egg and enables certain nutrients to be broken into a simpler form rendering it readily digestible. Choline is a vitamin that helps improve brain function. I expect, if I live long enough, to someday read that lowering cholesterol not only failed to stop the epidemic in heart attacks and strokes but it also caused the epidemic in Alzheimer’s, dementia, Parkinson’s, and related health problems. EW. In this type of cooking process, all the direct cooking is at the bottom of the egg and the yolk stays fairly preserved. These new bonds in the cooked egg are easier for the body to digest. It’s likely to affect your blood pressure, so be carful while adding salt to your egg preparation. Avidin, a protein, present in raw eggs can interfere with the absorption of a micronutrient called ‘biotin’. If you want to reduce your calory intake or you are on a fat loss diet, then consuming boiled or poached eggs are the healthiest way to eat eggs. 4. It’s just about being careful about the extra ingredients. Keep in mind these tips: (iv) Scrambled: Scrambled eggs recipes can be some of the least beneficial because they often call for milk, extra butter, cream etc. Cook them on a low to medium flame for a short period of time. Even diabetics can have one egg a day safely. In short, eggs are super healthy food and you must cook and eat them whichever way you enjoy them the most. However, when eggs are cooked at high temperatures, the cholesterol in the yolk is oxidized, producing a compound called oxysterols (10). Cooking eggs destroys bacteria and make them safer to eat. If eggs are cooked at high temperatures for a long period of time, a lot of vitamins in the egg yolk gets destroyed. 2. I know, I know, but it turns out the healthiest way to cook an egg is to not cook it at all. Poached eggs have the same nutritional value as hard-boiled eggs. Soft boiled eggs are the healthiest of all other cooking versions and tasty as much. Frying or boiling for a shorter duration reduced it by 18%. Combining them both increases the nutrition quotient of your meal. Studies have shown that this cholesterol is not as evil as it is painted to be. It is based on outright lies, innuendo, half-truths, psuedo-science, and mis-translations of foreign research documention. A study, published in The Journal of Nutrition, shows that “the digestibility of protein is 91% with cooked eggs whereas with raw eggs is only 50%.”. Studies have also shown that cooking can reduce the number of antioxidants in an egg by up to 18% (6,7). and published in 1998 in the Journal of Nutrition observed that cooking eggs increased their digestibility. Choose a low-calorie cooking method to reduce your overall calorie intake. Eating contaminated eggs can cause this bacterial infection that leads to diarrhea, headache, stomach cramps, and fever. One scrambled egg white has 17 calories, 3.6 grams of protein and almost no fat. Useful Related Post: How Much Fat An Older Adult Needs? Save my name, email, and website in this browser for the next time I comment. It can be cooked in different ways. Hello! This article will break down the best time to eat eggs, the best egg recipes to help you lose weight as well as some health benefits you get from eggs. JUST FITNESS HUB is your one-stop portal for losing weight, old age fitness, exercise, health & nutrition advice, information on workout programs, building muscle, and living healthier lives. Here are some reasons explaining why cooking them is the healthiest way to eat eggs: A very few eggs may contain a harmful bacteria called “Salmonella” that can lead to Salmonellosis. Your email address will not be published. Known as the “nature’s vitamin”, eggs can be the perfect way to start your day. Eggs and Cholesterol: How Many Eggs Can You Eat in a Day? Eating eggs is a great way to increase HDL. High-heat cooking can affect eggs in a negative way. Eggs are one of the nutritious food on earth. Check out the video of Jamie Oliver teaching the right way to make poached eggs. This oxidized cholesterol may end up at an increased risk of heart disease (9, 10). I used to be checking continuously this blog and I am impressed! Omelets are similar to scrambled eggs and may or may not be mixed with vegetables and herbs. They also don’t use unnecessary calories for cooking (21). Me and my neighbor were just preparing to do some research about this. Actually, the egg itself is healthy but a lot of the things we cook them in and add to them are not. I find that curious as well. However, the protective water coating is lost making the above-mentioned processes much more preferable. Below are five tips to cook super healthy eggs: 1. But, during the cooking of egg, heat reduced the lutein and zeaxanthin. Egg yolk is packed with vitamins, essential fatty acids, minerals, and antioxidants. It is easy to combine with other healthy foods like whole grains and vegetables. That brings the question in mind “what is better, the egg white or egg yolk?”. Eggs are a great source of complete protein and have very few calories (14). You can avoid this unwanted fat, by using an oil spray or a nonstick pan. Best times to eat an egg-best way to eat eggs … But beware that the egg might just explode inside your microwave if you don’t prick it first with a safety pin or thumbtack. Here are some tips to cook and eat eggs in the healthiest way…. This can produce compounds like oxysterols (11). In addition, egg provides you some important vitamins and minerals too. The bulk of the protein, present in the egg, is in the egg white. Great content! Eggs are delicious and can be incorporated into our diet in a variety of ways. Poached and soft-boiled eggs are the healthiest followed by hard-boiled eggs. Summary: Egg whites are fat-free, less in carbs, and excellent sources of high-quality protein and minerals. So, the amount of eggs you eat is not necessarily a concern. 5 Tips To Cook Super-healthy Eggs. Here are some of the popular cooking methods of eggs: They are one of the best ways to cook eggs. They have very high-quality protein, low amounts of carbohydrate, moderate amounts of good fat, high amounts of vitamins and minerals, as well as plenty of antioxidants. In this process, the egg whites are cooked enough for the best protein utilization and removal of avidin and the good stuff in the egg yolk is maximally preserved. That way all the cholesterol will be removed. They are cracked into a pot of simmering water between 160-180° F and cooked for 2.5-3 minutes. But, the high cholesterol content of egg yolk, has been a matter of concern and full of controversies. Baked eggs are considered nutritious and very easy to prepare. In this article, we will evaluate the healthiest methods of egg consumption and examine how different cooking methods affect the nutrient value of eggs. Healthiest Way To Eat Eggs – In A Nutshell. Eggs contain all the 9 essential amino acids, making them a complete protein source.