Eggs are among the most nutrient-rich foods beneficial for the body, containing vitamins, minerals, and proteins. However, nutrition experts confirm that the cooking method plays a crucial role in preserving or reducing their health benefits.
It was explained that the cooking method is important, adding that heavy additions of fats and salt may reduce its health benefits.
Boiled Eggs
It was stated that boiled eggs top the list in terms of nutritional value, as boiling does not alter the nutritional value of the egg, and the egg retains the same number of calories and portions of fat and protein.
Soft boiling, for 4 to 6 minutes, can preserve heat-sensitive elements like choline and lutein, which support long-term brain and eye health.
Hard boiling for 10 to 12 minutes helps the body absorb 91 percent of the egg’s protein, due to chemical changes in the egg proteins that make them easier to digest.
It is advised to avoid cooking eggs for more than 14 minutes, as excessive heat reduces the content of vitamins D and E.
Poached Eggs
Poached eggs come in second place in terms of nutritional value, but they provide less protein compared to the traditional boiling method.
Preparing poached eggs is easy, but in some cases it requires adding salt to the water, which may increase the sodium content.
Baked Eggs
Baked eggs are cooked at moderate temperatures, which helps cook them evenly and reduces the risk of overcooking, while keeping the yolk soft without affecting the quality of the protein.
Baked eggs are prepared as part of a complete dish, making it easy to add vegetables, legumes, and fiber, which increases the feeling of fullness and improves metabolic health.
Scrambled Eggs
Scrambled eggs are also good, but that depends on the cooking method.
It is recommended to cook them over low heat in a non-stick pan with only a little milk added, while avoiding adding butter or cream.
Fried Eggs
This cooking method is considered the least healthy choice, as high temperatures can cause chemical changes in the yolk’s cholesterol, which may increase the risk of heart disease in the long term.
It was explained that frying is not inherently harmful, but very high temperatures or reheating eggs may increase fat oxidation.
It is recommended to use butter instead of oil when frying at high temperatures.
