Le eggs they are a cheap food, but extremely nutritious; contain few calories and are rich in protein, vitamins, minerals, healthy fats. However, the way eggs are cooked can affect their properties and nutrient profile.
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EGG COOKING METHODS
Eggs are very versatile; they can be cooked in many different ways to combine with other healthy foods, such as vegetables.
Here are some of the more common cooking methods:
- Boil: hard-boiled eggs are cooked in their shells in a pot with water boiling; the more they are cooked, the more the yolk hardens.
- In shirt: poached eggs are cooked in slightly colder water; they are broken in water at a temperature of 71/82 degrees and cooked for 3 minutes.
- Fried: fried eggs are broken in a pan where oil or butter has been previously heated.
- Baked: Baked eggs are cooked without shell in a baking dish in a hot oven.
- Scrambled: scrambled eggs are beaten in a bowl and poured and cooked in a hot pan.
- Omelette: to make an omelette, the eggs are beaten and poured into a pan and then cooked evenly on one side and the other.
SAFETY AND DIGESTIBILITY
Cooking eggs makes them safer to eat and also more digestible. Our body stores and uses the 90% of protein of the cooked egg, while only 50% of raw egg protein; this change occurs because heat causes structural changes in the egg protein.
In addition, raw egg protein can interfere with the availability of biotin, an important nutrient used in metabolism of fat and sugar; it is present in raw egg whites avidin, which binds to biotin, making it unavailable to the body.
HIGH TEMPERATURE COOKING
High temperature cooking can damage some nutrients; prolonged cooking reduces the content of Vitamin A by 20% and many antioxidants are also lost.
However, even though cooking eggs for a long time can reduce some nutrients, this food remains an excellent source of vitamins and antioxidants.
Un large egg contains about 212 mg di cholesterol, 71% of the recommended intake; High cooking temperatures can oxidize cholesterol in eggs and produce oxysterols, compounds linked to an increased risk of heart disease.
TIPS FOR HEALTHY COOKING METHODS
Eggs are a nutritious food, but you can make it super healthy too!
- Choose low calorie cooking methods: hard-boiled or poached eggs (without adding other fats)
- Combine the eggs with the vegetablesThese foods go very well and you will also get extra fiber and vitamins
- Choose your eggs well in the supermarket: always check the type of breeding of the chickens and their diet, these can influence the nutritional quality
- Don't overcook your eggs: the longer you cook them, the more nutrients you lose
And you, how do you prefer to eat them in your diet? Let us know in the comments and don't forget to follow us on our Telegram page
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