Experts have named the most useful way to cook eggs

0

Eggs can be found in almost every list of healthy foods: they are full of protein, vitamins, minerals and healthy fats. However, many nutritionists believe that improperly cooked eggs are not only not good for the body, but can also cause serious harm to it. Is this true and how to eat eggs to get only benefits from them, told the experts of the Baazar publication.

Details

It is difficult to give a definite answer to this question, because the benefits (and harms) of eggs are influenced by several factors at once. For example, prolonged heat treatment – long boiling in hot water or baking in the oven – increases the digestibility of egg white. This is very important, since “complete” egg white contains all the essential amino acids for the body.

On the other hand, prolonged heat treatment destroys other nutrients in eggs. For example, eggs lose 12% to 61% of vitamins, minerals, and antioxidants when cooked for long periods of time. To minimize these losses, it is recommended to use higher temperatures and shorter cooking times, but this results in intense oxidation of cholesterol, which is abundant in egg yolks, which is not good for cardiovascular health.

So what can you do about all this? It is impossible to completely avoid the breakdown of nutrients or the oxidation of cholesterol, but you can choose ways to cook eggs that minimize the harm to the body from these processes. Experts recommend choosing hard-boiled and poached eggs. These are the simplest ways to cook eggs that do not require high temperatures or too long heat treatment.

Omelet lovers should avoid adding milk, cream, and other dairy products to the dish (this increases the load on the heart), but on the contrary, it is better to add more vegetables – they will help replenish all the vitamins and antioxidants lost during the cooking process. Fry eggs in a dry frying pan or with the addition of natural oils – ghee, olive, or coconut – they do not oxidize and do not put additional strain on the heart.