Healthy ways to cook eggs

Welcome to the Adoración Linares nutrition blog. This time, we want to show you the three healthiest ways to cook eggs.

Eggs are an important source of protein, and the way we cook them will greatly influence their properties. Furthermore, eggs are a very versatile food that allows us to cook them in a variety of ways, as we will see below. 

The idea is to achieve a nutritional balance

I'll show you healthy ways to cook eggs, because consuming this food is important for achieving nutritional balance. Egg protein is considered a complete protein, meaning it includes all the essential amino acids you need from your diet. Complete protein supports muscle tissue, nourishes skin, hair, and bones, and also keeps the immune system functioning properly to fight infections. 

If you're interested, you can read this report from the UCM which explains the Nutritional quality of eggs and its relationship to health.

• It is a exceptional source of the nutrient choline. Choline is important for cell maintenance and growth, and hard-boiled egg yolks are a major source of choline, along with beef liver and soy. The brain and nervous system also need it to regulate memory and mood.
• They prevent macular degeneration. Lutein and zeaxanthin, found in hard-boiled eggs, have antioxidant and anti-inflammatory properties that help maintain eye health.
• Increased mental energy. The combination of healthy elements like protein and choline in hard-boiled eggs helps to kick-start your brain, especially right after breakfast…and during pregnancy.

Boiled eggs. Health benefits 

Boiled eggs are tasty, filling, and good for your health at any age. Some health benefits of hard-boiled eggs include being a source of protein, which helps us feel satiated and therefore reduces hunger pangs and promotes weight loss.

Although eggs naturally contain a high level of cholesterol, they don't appear to raise cholesterol levels in our bodies. Furthermore, boiled eggs are healthier than eggs cooked in other ways, since we're consuming only the egg itself, without any added fats. Therefore, eating boiled eggs makes a delicious snack.

The protein in hard-boiled eggs also works with vitamin D to promote prenatal development. These elements support your baby's teeth, bones, brain, and overall growth during pregnancy.

Nutrients per serving

One large hard-boiled egg (one serving) contains:

• Calories 78
• Total fat: 5 grams
• Saturated fat: 2 grams
• Cholesterol: 187 milligrams
• Sodium: 62 mg
• Carbohydrates 1 gram
• Sugar: 1 gram
• Protein: 6 grams

Hard-boiled eggs are also a source of vitamin A, vitamin D, calcium, and iron.  

Aspects to consider.

Because eggs are a source of saturated fat, they can raise LDL cholesterol levels. The good news is that there are healthy ways to prepare eggs and not-so-healthy ways. While frying eggs increases the amount of saturated fat, boiling them preserves most of their benefits.

Poached eggs

While poaching eggs can be a bit more involved than simply boiling them, it's worth it for the flavor and creaminess of the yolks. Furthermore, from a nutritional standpoint, poached eggs have some advantages over other cooking methods.

• Avoid excess calories and fats. The biggest advantage of poaching eggs is that you cook them directly in water, without needing to add fat. Although fat is a healthy part of the diet, cooking food in it also adds calories: just one tablespoon of butter has 100 calories, for example. Poaching eggs means all the calories come from the eggs themselves, and you can enjoy two poached eggs for a relatively low 143 calories. If you eat eggs cooked with olive oil, switching to poached eggs will save you about 100 calories per serving. 
• High protein content. Of course, eating poached eggs also means you'll reap the nutritional benefits of eggs. This means the meal will contain several grams of high-quality protein: 13 grams per serving of 2 eggs, to be exact. 
• A fsource of micronutrients. Poached eggs are one of the healthiest ways to cook eggs, as they provide a range of vitamins and minerals. They are an especially good source of vitamin A and zinc, two important nutrients for a strong immune system. With about 540 international units of vitamin A, two poached eggs provide up to 231 IU of your daily vitamin A requirement. And the 1.3 milligrams of zinc cover between 12 and 16 percent of your zinc needs. You'll also get small amounts of calcium, iron, and vitamin E.

How to make delicious poached eggs.

Poach the egg in barely boiling water, but not simmering. Some recipes recommend adding a little vinegar to the water, which helps the egg white coagulate quickly and prevents it from running down the pan. Once the eggs are poached to perfection, season with pepper, salt, cilantro, or even a little fresh basil. 

Eggs scrambled

Among the healthy ways to cook eggs is scrambled eggs with vegetables, which is one of the most typical dishes in our country. Besides being very easy to prepare, scrambled eggs are a very light and low-calorie option since they require little fat. 

• Moderately low in calories, high in protein. The main nutritional benefit of scrambled eggs is that they are low in calories and high in protein. A serving of two large scrambled eggs contains about 180 calories and 12 grams of protein. They are a good source of iron and vitamin B12. They also naturally contain vitamins and minerals, especially iron and vitamin B12. Both nutrients are crucial for transporting oxygen to the tissues: iron, because it literally binds oxygen from the lungs and releases it into the tissues, and vitamin B12 because it helps produce red blood cells that contain iron. This vitamin B12 is also important for nerve health, to the point that a deficiency can trigger nerve damage. Eating a serving of scrambled eggs provides 1.6 milligrams of iron—between 9 and 20 percent of your daily needs—and 0.9 micrograms of vitamin B12, which is about 40 percent of your recommended daily intake.
• An excellent source of vitamin D. This vitamin D helps the body absorb and use calcium, so it's important for the same reasons as calcium: building strong bones. Vitamin D also plays a role in cell growth, and higher blood levels of vitamin D are linked to a lower risk of type 2 diabetes. Each serving provides 241 IU, which is about a third of your daily vitamin D requirement.

How to cook scrambled eggs in a healthy way.

An incorrect cooking method can turn your healthy breakfast into a calorie bomb, so make smart choices during food preparation. 

For example, cook scrambled eggs in a non-stick pan to reduce the amount of oil needed. You can add a variety of salt-free seasonings, such as cayenne, nutmeg, basil, or black pepper. Choose your favorites.

You can also make them more substantial by adding sautéed vegetables; any vegetable will do, but spinach, mushrooms, and chopped bell peppers taste especially good. Avoid making scrambled eggs with too much oil (90 calories per tablespoon) and try to avoid butter; a generous tablespoon of butter could add 200 calories or more.

Thank you so much for visiting my blog. I hope you've learned about the benefits of eating boiled, poached, and scrambled eggs for a healthy lifestyle.. 

If you need more information about nutrition, please contact me.

Greetings and see you in the next post.