Thursday, October 21

What is the healthiest way to cook and consume eggs


Eggs contain protein, vitamins, minerals, healthy fats and other nutrients, as noted Healthline. This makes them very beneficial foods for the human body, adding to their commonly affordable price.

However, the capacity of eggs is closely related to the way we cook them and how we consume them. If you want to know what are the healthiest ways to include it in your diet, the following sections will be very useful for you.

Why is it healthier to eat cooked eggs than raw eggs?

Consuming cooked eggs is healthier and safer for us in general terms compared to if we were to consume them completely raw.

Proteins in cooked eggs are more digestible than those in raw eggs. In fact, the human body can consume 91% of the protein in cooked eggs, 40 percentage points more than the protein in raw eggs.

This change in protein digestibility could occur due to structural changes that the egg undergoes with the application of heat. While the proteins in raw eggs are more dispersed, they themselves become more concentrated after cooking.

Boiled eggs
Consuming cooked eggs is highly recommended if you want to get the most protein. Source: Pexels

What ways of cooking negatively affect the nutrients in the egg?

Although cooking eggs allows for better protein digestion, this also impairs the absorption of other nutrients.

This is seen more in cooking methods than are supported by high temperatures and are extended for a long period of time. This is due to the following effects they promote.

Nutrient spoilage

Cooking eggs increases protein digestibility, but negatively affects other nutrients, which is not unusual.

At the very least, it has been found that cooking reduces the proportion of vitamin A in eggs by 17-20%. This would also apply to the antioxidant content.

On this, a study found that cooking eggs for a short time can contribute to a better preservation of nutrients, even if such cooking is done at high temperatures.

Cholesterol oxidation in eggs

When eggs are cooked at high temperatures, the cholesterol in them can oxidize to the point of becoming compounds known as oxisteroles.

There are people who take precautions regarding the possible presence of oxidized cholesterol in the blood since it has been linked to a increased risk of heart disease.

Roughly, methods that are short and require relatively low temperatures are the best ways to prepare eggs since they generate less oxidation of cholesterol and help in the retention of the nutrients from the egg.

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