A place where you need to follow for what happening in world cup

Healthy ways to cook eggs: what they are and advice

0


Introduction

Eggs are one of the most nutrient-rich sources of protein to include in a healthy and balanced diet. They offer an appreciable supply of various vitamins and minerals. There are many ways to prepare them, but it is precisely the way in which eggs are cooked that influences their properties. In fact, eggs contain proteins and healthy fats, choline, B vitamins, vitamin D, good cholesterol, zinc and iron, health benefits. Here because It is important to cook eggs in a way that preserves themor even improve, their nutritional profile.

How many eggs can you eat per week?

Watch the video

How the cooking method affects it

How cooking eggs affects nutrition. The process of cooking eggs makes the nutrients they contain, in particular proteins, more bioavailable, as highlighted in a 2013 study published in ‌The Journal of Food Sciences and Nutrition‌. In other words, cooking eggs allows your body to absorb and use more proteins and vitamins. Generally speaking, iThe healthiest way to eat eggs would be to use heat high enough to kill disease-causing bacteria, but not too high to deplete nutrients or cause cholesterol oxidation. Oxysterols have been linked to an increased risk of disease. Additionally, cooking eggs over high heat can damage beneficial antioxidants, like vitamin A, that help fight oxidative damage in the body.

Eggs: healthier ways of cooking

Among the healthiest ways to cook eggs, we find:

  • Poached eggs: the heat of the fire, low and slow, in this case does not damage any of the nutrients. Poached eggs are cooked in boiling water for a few minutes, just long enough to cook the egg whites leaving a slightly runny yolk.
  • Scrambled eggs: the shell is broken and the eggs are scrambled in a hot pan with a spatula, as if forming soft curds, light and frothy. Scrambled eggs are usually cooked on low heat, which helps preserve nutrients. Better to use a non-stick pan and brush the surface with a little oil, so as to avoid using excessive doses of butter or oil, which can increase calories and fat.
  • Hard-boiled eggs: When cooking hard-boiled eggs, you can make the yolks soft or firm by boiling them for more or less time. Soft-boiled eggs take about 6 minutes and hard-boiled eggs take 10 to 12 minutes. Egg whites cook faster than yolks, so the yolks need more time to fully boil. Boiled eggs are a convenient source of protein to be consumed even for breakfast. They also have no added fat from cooking oils, making them a nutritious choice. It is always a good idea to rinse the eggs under cold water before boiling them, so as to eliminate any residues on the shell.
  • Baked Eggs Baked eggs can be served with a hard or very soft yolk, depending on your taste. They are cooked in about 10-12 minutes and can be served with vegetables cooked directly in the pan with the eggs or as a side dish. Also in this case they are suitable for a healthy breakfast. This slow cooking makes the nutrients bioavailable and easy to absorb.
  • Omelettes or Omelettes. Light and fluffy beaten eggs. Omelettes can be plain, therefore simple prepared with eggs and a pinch of salt, or with the addition of vegetables and aromatic herbs, mushrooms in the eggs themselves or as a filling.

Be careful with fried eggs

Fried eggs are cooked on a hot pan, usually with oil or butter, and can be made with a soft, runny yolk, or more cooked. They are tasty, however this cooking method uses high heat which can damage nutrients such as cholesterol and vitamin, and fats such as oils and butter to fry them.

Watch the video

Which oil to use?

What are the most suitable oils for cooking eggs in a healthy way?

For cooking eggs that require the use of a pan (we therefore exclude poached and hard-boiled ones) it is also possible to use oils with a medium smoke point.

This is because they do not require high thermal shocks, as happens with sautéed, grilled or fried foods.

In some cases, such as for scrambles and omelettes, paying attention to the smoking point, it is even possible to use half a knob of butter. What makes the difference, in these cases, is above all the quality of the pan, which must be strictly non-stick and “intact”.

When choosing an oil, only those rich in polyunsaturated fatty acids should be excluded, such as linseed oil, kiwi oil, grape seed oil, sesame oil, etc. Extra virgin olive oil, peanuts and sunflowers (preferably the appropriate one) are still fine.

How to cook eggs healthily: tips

A few precautions in the kitchen can contribute to the healthiest cooking method when cooking eggs. For example:

  • Condiments low in calories and sodium
  • Pair eggs with vegetables or a serving with a side of whole-grain toast or oatmeal
  • Prepare an omelette with simple toppings like fresh herbs (chives, cilantro, parsley, basil, onion) to add more flavor without using excessive salt, calories, and fat
  • Use a non-stick pan to use a minimal amount of fat when cooking eggs
  • Avoid combining fatty and caloric sauces or condiments
Leave A Reply

Your email address will not be published.