Poaching and boiling are two methods that best preserve the nutritional value of eggs, which includes proteins, vitamins, minerals, healthy fats, and various trace nutrients.
Healthline reports that cooking eggs makes proteins more digestible due to structural changes when heated. Cooked eggs allow the body to use up to 91% of the protein, compared to just 51% from raw eggs. Cooking also reduces the effect of avidin, a protein in egg whites that binds to biotin (vitamin B7), thereby making biotin more available.
However, the nutritional content of eggs can change significantly depending on the cooking method. For example, cooking eggs at high temperatures for extended periods can reduce their vitamin A and antioxidant content. It may also lead to the oxidation of cholesterol in the yolks, forming oxysterols, which have been linked to an increased risk of heart disease.
Despite this, eggs remain a highly nutritious food source, and moderate cooking is unlikely to significantly diminish their health benefits.
Here are three ways to cook eggs that preserve their nutrients most effectively:
1. Boiling
Boiling eggs involves cooking them in their shells in boiling water for 6 to 10 minutes, depending on how firm you like the yolks. WebMD notes that hard-boiled eggs are filling and low in calories, making them ideal for weight management.
2. Poaching
This gentle cooking method involves simmering eggs in water at temperatures between 160–180°F (71–82°C) for about 2.5 to 3 minutes.
According to The Times of India, poached eggs maintain the natural flavor and nutritional content of the eggs while minimizing calorie and fat intake. They are also easier to digest, making them a good choice for those with sensitive stomachs.
3. Frying
Frying eggs is another popular method that involves cracking them into a hot pan coated with a thin layer of cooking fat, allowing for various styles such as “sunny side up” or “over easy.”
Although quick and convenient, frying can introduce additional fats into the diet and may affect the cholesterol levels in the egg yolks when cooked at high temperatures. For a healthier option, use oils that are stable at high temperatures, like avocado or sunflower oil, when frying.
To maximize the health benefits of eating eggs, consider pairing eggs with vegetables to add fiber and extra nutrients to your meal. Choosing higher-quality eggs such as pasture-raised or organic for more nutrition and avoiding overcooking to minimize nutrient loss and reduce the formation of harmful cholesterol oxidation products are also recommended.
