How can I eat eggs to get the most protein?

Depending on personal preference, some people like their eggs fully cooked, while others prefer them runny-boiled. In fact, the cooking method can greatly affect the protein absorption and safety of eggs.

Eggs are a high-quality and affordable source of protein. However, the protein in eggs isn't always absorbed in the same way, according to the US health website Healthline .

Soft-boiled eggs are beloved not only for retaining their rich, creamy flavor but also for preserving heat-sensitive nutrients like B vitamins and omega-3s.

PHOTO: N. Quy created using AI

The body absorbs more protein when eggs are cooked.

A study published in The Journal of Nutrition showed that the body absorbs protein from cooked eggs significantly better than from raw eggs. Researchers noted that the digestibility of protein in cooked eggs reached approximately 90.9%, while in raw eggs it was only about 51.3%.

The reason is that the heat during cooking changes the protein structure, making it easier for digestive enzymes to break down. Meanwhile, the protein in raw eggs retains its natural structure, making it more difficult to digest.

This means that although the theoretically stated amount of protein is equivalent, the body actually absorbs more protein when eggs are fully cooked, even in runny yolks.

Additionally, raw egg whites contain avidin, a protein that can bind to vitamin B7. Avidin, in turn, interferes with the body's ability to absorb B7.

Vitamin B7 plays a crucial role in energy metabolism, nerve function, and hair and skin health. When egg whites are cooked, avidin is denatured and no longer significantly affects B7 absorption. Therefore, soft-boiled or fully cooked eggs generally have an advantage over raw eggs in terms of the body's ability to utilize the vitamin.

Helps strike a balance between protein cooking and nutritional value.

Cooking eggs thoroughly increases protein absorption. However, excessively high temperatures over extended periods can also affect some heat-sensitive nutrients. Gentle cooking methods like soft-boiled eggs often strike a balance between cooking the protein and preserving its nutritional value.

Some antioxidants in egg yolks, such as lutein and zeaxanthin, are largely preserved when eggs are runny. Conversely, if fried or cooked for too long at high temperatures, some vitamins and fats in eggs can be altered. This is also why many people consider runny eggs to be both delicious and to retain many of the eggs' natural nutrients, according to Healthline .

Source: https://thanhnien.vn/an-trung-the-nao-de-co-the-nhan-duoc-nhieu-protein-nhat-185260530141143665.htm