THE HEALTHIEST WAY TO EAT EGGS

 

The type of egg you will choose or the method you will cook it, contribute to getting the maximum nutritional value from it.


The egg is one of the greatest foods available to us. It has few calories and yet is rich in proteins, vitamins, minerals, "good" fats and various trace elements. If cooked properly.

Because the type of egg we choose, as well as the way we cook it out of the many available, can affect its nutritional value.

This does not mean that it is preferable to eat eggs raw. Cooking helps destroy any harmful bacteria , making them safer to eat. In addition, it has been found that by cooking, their nutrients (e.g. protein and biotin) are better absorbed by the intestine.

But it does mean that we need to know what happens to the egg depending on how we cook it.
How to eat an egg

Hard boiled

You put it in a pot of boiling water and leave it for 6-10 minutes, depending on how firm you want the yolk.

Poached

It is cooked in slightly colder water (71–82°C), having broken the skin first, for 2.5–3 minutes.

Fried

Break the egg and pour it into a pan with hot butter oil. This method is probably why experts have been saying for years that eggs raise cholesterol. Now, it has been proven that you can eat one every day, but avoid frying it .

Omelette

You beat the eggs in a bowl, pour them into a hot pan and lower the heat to cook until they solidify. However, you can also prepare a wonderful omelet in the oven.

Scrambled

And you "beat" these in a bowl and pour them into the pan, but you mix them until they are somewhat "dry".
How to cook eggs to make them healthier


It was first mentioned that eggs should be cooked, because that way we get more of their nutrients. This, however, does not mean that they should be baked at very high temperatures, because at the same time other elements are destroyed. A study has shown that when boiled for a long time or fried they have lower vitamin A and fewer antioxidants.

At the same time, another study has shown that high temperatures can oxidize cholesterol in eggs , producing oxysterols, substances that may be linked to an increased risk of cardiovascular disease.
What is the ideal way to eat eggs?


Nutritionist Natalie Olsen advises:

Choose a low-calorie method, i.e. poached or boiled that is not cooked with oil or butter.
If you choose to fry them, use an oil that does not oxidize easily to form free radicals, such as olive oil.
Choose the most nutritious eggs that your wallet allows. "The way they're produced can affect their nutritional quality, so free-range or organic eggs are generally considered more nutritious," says Olsen.
Combine them with vegetables, increasing your fiber intake with your meal.
Do not cook them at a very high temperature for a long time, because they risk losing many of their nutrients. Poached or medium-boiled is the healthiest way to consume them.