Healthiest Way to Eat Eggs

Many people enjoy eating eggs, but are they good for you? Although they have high saturated fats and cholesterol, eggs can indeed be incorporated into a balanced diet. To minimize the risks whilst getting the benefits, opt for healthier ways of cooking eggs to limit fat and calories.

What Is the Healthiest Way to Eat Eggs?

There are many methods for cooking eggs. Although experts disagree on the healthiest way to eat eggs, the following are recommended.

1. Eat It Raw

Heating can destroy the beneficial nutrients in the egg yolk, so eating eggs raw may be the best choice. However, be careful with raw egg whites, as they contain avidin, a protein that attaches to biotin, an essential B vitamin, and this may lead to health issues. Furthermore, eating raw eggs may expose you to Salmonella which can cause food poisoning.

  • How to Enjoy

If the thought of drinking raw egg turns your stomach, you may find it more palatable in a smoothie. Add the egg when you’ve finished blending, gently folding it into the drink. This reduces the amount of oxidative stress placed on egg fats.

  • Precautions

Get your eggs from a reputable source, such as an organic farm. If hens are raised in overcrowded and unclean conditions, the risk of Salmonellacontamination increases. Salmonella is usually on the shells, so reduce your infection risk further by washing eggs with warm soapy water before cracking open.

2. Poached Eggs

Poaching is often considered the healthiest way to eat eggs. It limits the fat and calories compared with scrambling, baking or frying. Poaching also requires less heat, reducing the amount of inflammatory toxins and lowering the risk of conditions such as diabetes and heart disease.

  • How to Cook
  • Always select fresh eggs. To check, place each one in a bowl of water. If it’s fresh, it will sink; if it’s past its best, it will float or bob.
  • Put water in a wide shallow pan so it’s 2/3 full. Crack open an egg into a cup and gently slide it into the water.
  • Slowly simmer the eggs for 3-5 minutes without boiling, as high temperature can destroy the egg white. To help set the white and give extra color to the eggs, add 1-2 tablespoons of vinegar to the water.
  • When the eggs are cooked, remove them with a slotted spoon. Dry the bottom of the spoon before plating.

3. Boiled Eggs

Boiling is a great way of preserving all the nutrients in the egg yolk and may be the healthiest way to eat eggs. The yolk is protected from oxidation by the water, shell and egg white. What’s more, boiling is perhaps the quickest and easiest method of cooking eggs.

  • How to Cook
  • Place your eggs in a large saucepan and cover with an inch of cold water.
  • Using a medium heat, gradually bring the water to the boil.
  • When boiled, take the pan off the heat. How long you leave the eggs will depend on your personal taste:

          Very firm hard-boiled – 15 minutes

          Firm but creamy hard-boiled – 10 minutes

          Custardy but firm soft-boiled – 6 minutes

          Slightly runny soft-boiled – 4 minutes

          Runny soft-boiled – 3 minutes

Tips to Eat Eggs Healthily

  • When ready, place your eggs in a colander, then run under water to halt the cooking process. Peel and serve immediately.
  • Look for cooking methods that use less fat to get the vitamins, minerals and protein without the extra fat or calories.
  • Avoid high-calorie toppings, e.g. sour cream or cheese. Eat your eggs plain, or add flavor with herbs, spices or tomato salsa.
  • For meals, serve eggs with other nutritious ingredients, such as whole-grain cereals and vegetables.
  • Although egg whites have less fat and fewer calories, egg yolks contain many of the vitamins and minerals.
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