According to Andrea Soares, MS, RDN, CSSD, “Eggs have long been celebrated for their versatility and nutrient density, making them a staple in many diets.” Additionally, eggs are a healthy choice for breakfast, lunch, or dinner. This is just an added plus.
However, it can be challenging to prepare these readily available protein sources without producing a harsh, rubbery finished product. Additionally, because of additional ingredients and cooking procedures, some cooking methods are generally healthier than others. Here, we’ll list some of the most popular egg cooking methods along with their relative health benefits and preparation simplicity. Discover the healthiest method for cooking eggs by reading on.
Meet The Expart
Andrea Soares, MS, RDN, CSSD, registered dietitian at Top Nutrition Coaching
Eggs’ Health Benefits
Because of the cholesterol and saturated fat in their yolks, eggs have long been considered a contentious food item by health experts. There is still conflicting research to support these fat variations. While some studies have not discovered a clear linkage, others have uncovered evidence that raised blood cholesterol levels associated with saturated fat and cholesterol are connected to an increased risk of heart disease.
Recent research, however, indicates that dietary cholesterol from eggs does not substantially alter blood cholesterol levels in the majority of individuals. Actually, studies have shown that for most people, frequent egg consumption has no effect on their chance of developing heart disease,” adds Soares.
In addition, eggs are a good source of selenium, phosphorus, choline, iron, vitamin A, and B vitamins, such as folate, riboflavin, and pantothenic acid. Together, these nutrients maintain the health of the immune system, bones, brain, eyes, blood, and metabolism.
According to Soares, “six to seven grams of protein can be found in one large egg, which supports immune system function, muscle growth, and tissue repair.” Eggs also contain carotenoids, such as lutein and zeaxanthin, which are known to promote eye health by fending off cataracts and age-related macular degeneration.
Eggs are a good source of essential nutrients, but they also include a fair amount of dietary cholesterol and saturated fat, so it’s recommended to eat them in moderation to be safe. The idea of moderation—enjoying eggs occasionally—is especially crucial for people who might be at risk for heart problems.
The Healthiest Egg Cooking Methods
However, there are some cooking techniques we can use to maximize the overall health benefits of eggs when we do choose to eat them. Let’s investigate the potential health effects of common egg preparations in more detail.
Eggs Scrambled
Making eggs in a scramble can be a quick and easy meal for people who lead hectic lives. These are typically prepared using a nonstick pan and either butter or oil. But butter is also high in dietary cholesterol and saturated fat, and nonstick cookware has been linked to chemicals that are harmful to human health, such as per- and polyfluoroalkyl substances, or “forever chemicals.” “You can make scrambled eggs more heart-friendly by using a cook-safe nonstick pan (or stainless steel) with minimal oil or butter, or by choosing healthier fats like olive oil,” suggests Soares.
Cooked Eggs
In addition to being one of the healthiest ways to prepare eggs, hard-boiled eggs are a filling and convenient snack that can be prepared in advance. Because boiled eggs’ 55% water content does not evaporate while cooking like it does in other preparations, such scrambled eggs, Soares claims that boiled eggs are frequently more satisfying. Furthermore, no extra oils are needed while hard-boiling.
Eggs That Were Poached
To put it mildly, poaching an egg perfectly is an incredible feat. Poaching is the process of boiling a cracked egg in barely simmering water until the yolks are still runny and the whites are fully cooked. I can attest that it can be quite difficult to do this without the egg separating. According to Soares, “a crucial hint for flawless poaching is to add a tiny bit of vinegar to the water, which helps the egg white stay intact and results in a beautiful, restaurant-quality final product.” Because poached eggs don’t use fats, they are minimal in calories and contain no added cholesterol or saturated fat. This makes them a wise choice for health. Furthermore, the lack of high cooking temperatures reduces the possibility of cholesterol oxidation products, which are produced by techniques like frying, says Soares.
Eggs Fried
Many of us are filled with fond recollections of enjoying a platter of fried eggs while seated around the breakfast table in our early years. Furthermore, according to Soares, “using too much oil or butter can turn eggs into an especially high-fat dish, even though frying can be tasty.” According to the American Cancer Society, you may lessen these effects by cooking over low heat to avoid burning, which can release dangerous molecules like acrylamide that may be linked to an increased risk of cancer. Instead, use healthy fats like avocado or olive oil.
Baked Eggs
And lastly, baking eggs can be an easy and healthful way to eat eggs, even though they aren’t as popular as the previously described cooking techniques. Whether you’re cooking baked eggs in purgatory, frittata, shakshuka, or casserole, you can mix them with whole grains or vegetables to make them more nutritious. But, Soares notes, “just like with scrambled eggs, it’s important to be mindful of added fats and high-calorie ingredients like cheese.”
Advice on How to Cook the Healthiest Eggs
There are a few things to consider while frying eggs for maximum health.
- Temperature control: According to Soares, “cooking eggs at a lower temperature helps preserve their nutrients and avoids the formation of potentially harmful compounds, like cholesterol oxidation products and acrylamide, which are produced when eggs are overcooked at high temperatures.”
- Select good fats: To reduce saturated fat and dietary cholesterol, choose heart-healthy fats like ghee, avocado oil, and olive oil. Additionally, attempt to limit your intake of salt because long-term higher salt consumption might cause hypertension.
- Make healthy ingredient choices as well. According to Soares, “To increase flavor, antioxidants, and health benefits, cook eggs with nutrient-dense ingredients like vegetables, herbs, lean proteins, and spices like pepper or turmeric.”
The Winners
Several cooking techniques stand out as the healthiest ways to prepare eggs based on this knowledge.
According to Soares, “Because of their ease of use and ability to retain nutrients, boiling and poaching emerge as the top choices for cooking eggs.” Even though the results of these preparation techniques varied, they all ultimately came down to boiling eggs in water. When you cook eggs using water rather than butter or oil, you reduce the amount of calories, saturated fat, and cholesterol in your diet. Furthermore, compared to frying and scrambling, these techniques use comparatively less heat, which reduces the possibility of dangerous compound production.
While poached and boiled eggs are clearly the healthiest options, you may still enjoy scrambling, baking, and frying eggs with a few thoughtful modifications, such as the advice provided above.
