Here, Helen West, a nutritionist at the UK National Health Service, shares healthy ways to prepare eggs, according to Healthline .
Cooking eggs makes them safer to eat and some of the nutrients in eggs are also easier to digest. Studies have shown that the protein in eggs becomes more digestible when heated.
Research shows that the body can use 91% of the protein in cooked eggs, compared to only 51% in raw eggs.
How you cook eggs can affect their nutritional content.
Eating cooked eggs helps your body absorb more of the vitamin biotin. Cooking eggs also kills many harmful bacteria. While cooking eggs makes some nutrients more digestible, it can damage others.
Some studies show that cooking eggs at high temperatures reduces vitamin A content by about 17–20% and significantly reduces the number of antioxidants in eggs.
Egg yolks are high in cholesterol. When cooked at high temperatures, this cholesterol can oxidize and create unhealthy oxysterol compounds, according to Healthline .
Poaching and boiling may be the healthiest ways to prepare eggs.
Tips for cooking healthy eggs
1. Choose a low-calorie cooking method: If you want to cut calories, choose poached or boiled eggs.
2. Frying in oil: It is best to cook eggs with oils that can withstand high temperatures and are not easily oxidized. These include peanut oil, avocado oil, and sunflower oil...
3. Don't overcook: The longer you cook eggs at high temperatures, the more nutrients they lose. Cooking eggs at high temperatures for long periods of time can also increase the amount of oxidized cholesterol. So poaching and boiling may be the healthiest way to prepare eggs, according to Healthline .
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