Eggs are a dietary mainstay, not only for breakfast but can stand in for a quick lunch and supper.
The eggs also serve as an ingredient in all kinds of savory dishes. They are delicious and extremely versatile food with several important nutrients.
You can get several important nutrients such as protein, healthy fats, and vitamins while enjoying a low-calorie count.
However, eggs have had an unwholesome reputation for several years because of their high cholesterol content and high saturated fat.
There are also questions over whether to eat egg white or whole eggs and the best ways to prepare the meal.
This article explores the healthiest ways to cook and eat eggs and analyses their nutritional value.
Nutritive Values of Eggs
Eggs are an incredibly nutritious food packed with proteins, vitamins, minerals, and healthy fats.
A good reason to eat eggs is that they are a satisfying source of protein. They are the standard of measuring all other protein foods because of their protein composition.
Studies have shown that people who eat an average of one egg a day have a 12% lower stroke risk than those who eat less.
You can find all the macronutrients and micronutrients in an egg. These average nutrients include 50 g of protein, 2000 calories, 70 g of fat, and 1,000 mg of calcium.
You can also find other nutrients such as vitamins, iron, sodium, magnesium, potassium, phosphorus. Zinc, copper, manganese, and selenium.
A whole egg contains a percentage of these nutrients, making it one of the healthiest foods on the planet.
The egg’s nutritional value varies between the egg white and yolk. The egg white contains more than half of the egg’s total protein, magnesium, potassium, sodium, riboflavin, niacin, and zinc.
The yolk contains all the fat in the egg and half of the proteins. It also has fat-soluble vitamins A, D, and E, vitamin B12, and minerals iron, calcium, copper, and phosphorus.
Egg White or Whole Eggs
The egg’s nutritional value varies depending on whether you eat the whole egg or just the egg white. Most people think egg whites are healthier. However, recent research has a different take on the subject.
Egg whites are the clear thick liquid surrounding the bright yellow yolk of an egg. They have no fat or carbohydrates and contain fewer calories, less protein, and fat.
It’s a better idea to eat more egg whites than whole eggs in larger quantities if you’re concerned with weight management or cholesterol control.
You can save on calories and fat by eating plain egg white as the yolk contains more cholesterol and fat.
However, if you want the most nutrition, it’s better to eat the whole egg. Egg yolk contains most of an egg’s nutrients.
If you remove the yolk and choose just the egg white, the nutritional value of your egg changes considerably. Eating a combination of egg white and egg yolks provides the perfect marriage of nutrition.
The egg white provides a complete protein as it contains all nine essential amino acids in the amounts your body needs to function at its best.
This high protein content can provide health benefits and curb your appetite by making you feel fuller for longer. Getting this enough protein is important in maintaining and building muscles,
Egg yolks contain a fair amount of cholesterol. For this reason, many people eat only egg whites and not the yolk. However, high cholesterol in eggs is not a problem. You can enjoy the nutrition of a whole egg every day without risking your health.
You’re better prepared to decide which part of the egg suits your dietary needs if you know the facts. Also, it depends on your cooking because the fat levels increase when you use an oil-coated frying pan.
The Healthiest Way to Prepare Eggs
The way you prepare your eggs can affect their nutrient profile. Cooking makes the egg safer to eat and makes some of its nutrients easier to digest. For example, the protein in eggs becomes more digestible when it’s heated.
You can use different ways to prepare eggs Depending on your skill and preference. Each of these methods is easy to perform.
You can also easily combine eggs with other healthy foods like vegetables. Here are some of the most popular methods of cooking eggs.
Fried eggs are a popular form of preparing eggs. You crack an egg into a hot pan that contains a thin layer of cooking fat and allow it to cook for a few minutes.
You can cook a fried egg sunny-side up, meaning you fry it on one side, or over-easy, meaning you fry it on both sides.
Hard-boiled eggs are a popular way of eating and a go-to choice for dieters with busy schedules. You cool the boiled egg in their shells by putting them in a pot of boiling water for 6 to 10 minutes.
The duration depends on how well cooked you want the yolk to be, as the yolk becomes firm when you cook for longer. The great thing about boiling an egg is that you don’t add extra calories and cook away bacteria.
You prepare the baked egg in a hot oven using a flat-bottomed dish.
You cook the poached eggs in slightly cool water compared to boiled eggs.
You crack the egg into a pot of simmering water between 160 to 180 degrees Fahrenheit and cook for 2 to 3 minutes.
You beat an egg in a bowl, pour in a hot pan, and stir over low heat until they set
To make an omelet, you beat an egg, pour it into a hot pan, and cook slowly over low heat until they’re solid.
Compared to scrambled eggs, you don’t stir an omelet once it’s in the pan.
You can use a microwave for cooking eggs in different ways. It takes less time to cook an egg in a microwave than cooking on a stove.
However, it’s not a good idea to microwave an egg still in its shell. This is because the pressure can quickly build up inside the egg, causing it to explode.
Egg Preparation You Should Avoid
If you’re struggling to get your eggs right, you may be guilty of one of the common cooking mistakes. It could overheat your pan, or you don’t understand the importance of fresh eggs.
Raw or slightly cooked eggs can cause food poisoning. By cooking an egg, the heat helps the body digest certain nutrients. Here are some mistakes you must avoid when cooking eggs
#1 Avoid scrambling eggs over a high heat
When cooking scrambling eggs, use a low flame to make sure they cook just right. Turning up the heat will not make them cook faster but cause them to dry out and turn crispy on the bottom.
Too much heat can also damage the nutrients in the egg yolk.
#2 Don’t cook hard-boiled eggs in boiling water
When cooking hard-boiled eggs, start them off in cold water and slowly increase the temperature to prevent them from cracking.
Also, ensure the water covers the eggs when cooking, and there is enough space for them to move around in the pot.
#3 Don’t walk away from scrambled eggs
Once you’ve beaten an egg to a hot pan, use a rubber spatula to keep it moving and get ready to remove the pan from the heat just before they’re done cooking.
If you don’t stir the eggs enough to cook, they may turn out hard and flat rather than light.
#4 Don’t let the eggs boil
If you’re cooking hard-boiled eggs, turn the heat down low and let them gently cook for 4 to 8 minutes once they come to a boil. If you allow the eggs to boil, you may risk the shell cracking or the egg overcooking and taking on a grey tinge around the outside of the yolk.
Sometimes boiling an egg for over 10 minutes on the stovetop can lead to nutrient loss.
#5 Avoid overcooking the eggs
One of the common problems when cooking eggs is getting the timing wrong and overcooking them. You should only cook scrambled eggs long enough that they are barely set.
The residual heat will continue to cook after turning off the heat.
#6 Use the right pan for cooking eggs
When cooking boiled eggs, provide enough room to sit in a single layer and have enough water to cover them. Cook scrambled eggs in a small fry pan to avoid overcooking and burning them.
Also, use a wide, shallow pan when cooking poached eggs to provide plenty of room to move.
Eggs are easy to eat and well-tolerated by young and old. They are wholesome, nutritious foods with high nutrient density and less calorie count proportion. An egg will offer various nutrients such as vitamins, essential amino acids, and minerals.
Your cooking can determine how much value you get from the egg. However, ensure you know your blood cholesterol level and only consume 300 mg of cholesterol per day for a healthy diet.
While you don’t have to limit their consumption, eat more egg white for weight management.
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