The Best Methods to Prepare Eggs and Why You Should Eat More of Them
Our country is full of egg addicts. Eggs are one of the most popular dishes in Britain, with the typical individual consuming at least two every week. Naturally, many of us consume much more than this, whether it’s a dozen eggs after lifting heavy weights at the gym or two scrambled eggs on top of your bread every morning.
However, throughout time, eggs have fluctuated in popularity, sometimes being praised and other times being demonized. “Over the past few decades, eggs have received a lot of negative publicity, but none of it is true,” explains registered dietitian Rhian Stephenson.
While the naturally high amounts of fat and cholesterol in egg yolks have been linked to diabetes, heart disease, and even cancer, former MP Edwina Currie claimed in the late 1980s that eggs may spread salmonella, which resulted in the slaughter of millions of chickens.
The diet culture of the 1990s, when low-fat diets were popular and it was thought that foods rich in cholesterol may cause cardiovascular disease, is where Stephenson thinks the majority of the egg myths originate. “We know now that this isn’t true at all.”
However, certain egg-eating methods are healthier than others. Our professionals walk us through all of their advantages and the best ways to eat them.
The Advantages of Eggs for Health
About 78 calories, 5.4g of fat, 7.5g of protein, 0.2g of sodium, and no carbs are included in a big egg. Eggs have several health advantages in addition to being tasty. They are:
- Rich in protein
- A comprehensive supply of vital amino acids
- High in choline, vitamin D, A, and B vitamins
- A good source of fats
- Low in calories yet satisfying
Few other meals have as much protein per gram as this one, which has 7.5g and less than 80 calories.
Additionally, according to registered dietitian Caroline Farrell, eggs “contain all nine essential amino acids, which the body needs but can’t produce on its own, making them a high-quality protein source.”
Complete protein sources are better at boosting muscle development and repair, recuperation, and general fitness. They also help you maintain a healthy weight by reducing appetite.
According to Stephenson, “Eggs are cheap, simple to prepare, and very adaptable.” A couple of eggs with your bread for breakfast is a very economical method to satisfy your body’s protein demands, which are around 55g per day for the average man and 45g per day for the average woman. This is because a carton of twelve eggs typically costs less than £4.
According to Stephenson, egg yolks “are an especially nutrient-dense food” in addition to protein. “Eggs are rich in calcium, zinc, and potassium, as well as a good amount of B12, which is especially important for people who don’t eat fish or meat.” Eggs also include some vitamin D and iron, two nutrients that may be difficult to get via diet.
The fact that “eggs contain preformed vitamin A, which is a much more biologically available kind of vitamin A than you can find in plant foods, which is better for your health,” Stephenson continues, is another reason why vegetarians should all attempt to increase their egg intake.
All of this does not, however, imply that you should consume eggs in excess. Farrell offers a reasonable upper limit of “one to two eggs per day.” However, you may see someone who’s trying to gain a significant amount of muscle eating a dozen or more eggs per day. Although there isn’t much data on how many eggs are healthy to consume, she says, “I would never advise on excessive use of any one food, so I wouldn’t recommend 12 eggs for breakfast.” “In general, moderation is key in nutrition, even though it’s not exciting.”
Is Discarding the Yolk Healthier?
Given that the yolk contains the majority of an egg’s fat and cholesterol, it would appear better to exclude it. Because the protein is contained in the egg whites, some individuals choose to cook with them. Additionally, egg whites have fewer calories than a full egg.
A big egg’s whites contain just negligible quantities of fat—around 20 calories and 4g of protein. In contrast, a big egg yolk has around 55 calories, 2.7g of protein, and 4.5g of fat.
“However, I advise you to eat the entire egg,” Stephenson says. “We now know that the fear of fat and dietary cholesterol is unfounded, which is why people avoid yolk.”
In addition to the fact that “the combination of protein and fat helps keep you full, reducing mid-morning hunger pangs” when eaten at breakfast, Farrell concurs that eating eggs whole is the greatest way to achieve weight reduction objectives.
Research indicates that eating cholesterol has little effect on blood cholesterol levels for the majority of individuals. Instead, “bad” LDL cholesterol is more likely to be raised by saturated and trans fats, which are found in meals like cakes, cookies, and pies.
Egg yolk cholesterol may increase the risk of cardiovascular disease in individuals with Type 2 diabetes, according to some research. This could be because the cholesterol “interacts with underlying insulin resistance or metabolic conditions that heighten LDL particle levels,” according to Farrell.
Some people at risk for heart disease are advised to “do a two-egg omelet with just one yolk to make sure that you’re still feeling the nutritional benefits of eating eggs while moderating your cholesterol intake” if they want to reduce their cholesterol intake, according to Stephenson.
Is It Better to Choose Organic or More Costly Eggs?
Although dietitians love eggs because they are inexpensive and readily available, it can be worthwhile to purchase a more costly package. Simply make sensible choices.
While “some premium brands like Happy Eggs, or organic eggs, may offer better nutrient profiles if hens are fed omega-3-enriched diets or have higher welfare standards,” Farrell notes that free-range eggs “are typically higher in omega-3 fatty acids and vitamin D because of the chickens’ outdoor diet and sunlight exposure.”
Stephenson concurs that organic eggs are healthier than caged or conventional free-range eggs, but even though organic eggs are often more expensive than caged or free-range eggs, an expensive egg isn’t always organic.
Eggs must be uncaged, given a diet devoid of hormones, antibiotics, fertilizers, and pesticides, and maintained under stricter animal welfare regulations (such as prohibiting beak cutting) to be classified as organic. Only 3% of the eggs sold in stores are organic, and they are identified by a zero on their shells.
If you are fortunate enough to maintain hens yourself or have a friend who does, getting your eggs directly from the bird is the greatest alternative for your health.
Naturally, most people cannot afford to maintain hens, but there are local locations where you can get fresh eggs in an egg share that you can be sure are organic.
The Healthiest Method of Egg Consumption
It’s surprising to learn that heating them in butter has fewer fats and calories than frying them in olive oil. Poached and boiled eggs have the fewest calories.