The best way to cook and eat eggs

Eggs are a low-cost yet incredibly nutritious food that is relatively low in calories and rich in nutrients like protein, vitamins, minerals, healthy fats, and various other nutrients. The processing of eggs is one of the factors affecting the nutritional value of this food.

1. Popular ways to cook eggs

1.1 Boiled eggs

Boiled eggs are cooked with the shell in a pot of boiling water for about 6 to 10 minutes, depending on how cooked the yolk is, the longer the egg is cooked in boiling water, the harder the egg yolk.

1.2 Bare eggs

Bare eggs are cooked in cooler water than boiled eggs. Eggs are broken into a pot of water about 160 to 180°F (71 to 82°C) and cooked for 2.5 to 3 minutes.

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1.3 Fried eggs

Fried eggs are beaten into a hot pan containing a thin layer of fat.
Then the "sun" egg is fried on one side and the yolk on the other side, or easier, the egg can be fried on both sides.

1.4 Baked eggs

Baked eggs are cooked in a hot oven until the eggs are puffed up to the user's favorite level.

1.5 Island Eggs

Eggs are beaten in a bowl, poured into a hot pan and stirred over low heat until eggs form.

1.6 Omelette

To make an omelet, the eggs are beaten, poured into a hot pan and cooked slowly over low heat until solid. Unlike scrambled eggs, omelets are stirred only once right in the pan.

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1.7 Microwave cooked eggs

Microwaves can be used to cook eggs in different ways. It takes less time to cook eggs than it does on the stovetop. However, using a microwave oven can cause an egg to explode due to the pressure built up inside the egg.

2. The processing makes it easy for the body to consume eggs

Cooking eggs makes this food safer to consume while also making certain nutrients easier to digest, especially protein.
Studies have shown that protein often becomes more digestible in the body when heated. In fact, one study found that the human body can use 91% of the protein in cooked eggs, compared to just 51% in raw eggs. This change in digestibility is thought to occur because heat can cause changes in the structure of the protein in the egg.
In raw eggs, the large protein compounds separate from each other and exist in complex, twisted structures. When proteins are cooked, heat breaks these weak bonds, allowing the protein to form new bonds with other surrounding proteins. New protein bonds in cooked eggs make it easier for the body to digest. Users may notice these changes for themselves when the egg whites and yolks change from a thick gel to a hard and firm form.

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Eggs are a good source of biotin, which is an important nutrient used by the body in metabolizing fats and sugars. Biotin is also known as vitamin B7, or vitamin H. In raw eggs, a protein in egg whites called avidin binds to biotin, making it impossible for the body to digest. However, when eggs are cooked, heat causes a structural change in the avidins, causing this protein compound to decrease its binding to biotin. This makes it easier for the body to absorb avidin.

3. Great heat effect to lose nutrients

Although cooking eggs can make some nutrients more digestible, cooking can also damage others. The process of cooking food often leads to the loss of some nutrients, especially when it uses high heat for a long time.
One study found that cooking eggs reduced vitamin A levels by 17-20%. Cooking can also significantly reduce the amount of antioxidants in eggs. One study found that common cooking methods, including microwaves, boiling, and frying eggs, reduced antioxidant counts by 6% to 18%. So shorter cooking times (even at high temperatures) have been shown to retain more nutrients.
Research has shown that when eggs are baked for 40 minutes, up to 61% of vitamin D can be lost, compared with up to 18% when fried or boiled for a shorter time. However, even though cooking eggs reduces these nutrients, eggs are still a very rich source of vitamins and antioxidants.

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4. The best way to cook eggs

4.1 Low-calorie cooking method

For those pursuing a low-calorie diet, boiled eggs are a suitable choice. This cooking method doesn't add any calories from fat, so servings of hard-boiled eggs will be lower in calories than fried or scrambled eggs or omelets.

4.2 Cooking with vegetables

Eggs are often paired very well with vegetables. This makes eggs a great opportunity to increase vegetable intake and add fiber and vitamins to meals. Some simple suggestions include adding vegetables of your choice to omelets or scrambled eggs.

4.3 Fry eggs with heat-resistant oil

The best oils for cooking at high heat, are the ones that don't oxidize easily to harmful free radicals. These oils include avocado oil and sunflower oil. If using extra virgin olive oil or coconut oil, it is best for users to cook only at temperatures lower than 410°F (210°C) and 350°F (177°C), respectively.

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4.4 Choose nutritious eggs

Several factors, including the method of rearing and the chicken's diet, can affect the nutritional quality of eggs. In general, organic eggs are said to be nutritionally superior to conventionally raised and produced eggs. Therefore, it is important to choose different types of eggs on the market based on the nutrition facts listed on the product label.

4.5 Limit overcooking eggs

The longer and hotter the processing of eggs, the more nutrients this food loses. Using high heat for a long time can also increase the amount of oxidized cholesterol in eggs.
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Reference article: Healthline.com