Cooking most foods will result in a reduction of some nutrients, particularly if they're cooked at high temperatures for a long period of time. Studies have examined this phenomenon in eggs. One study found that cooking eggs reduced their vitamin A content by around 17-20% ( 6 ).
The heat coming from your stove denatures the protein by disrupting some of its bonds that held the molecule into shape. In the case of hard-boiled eggs, the proteins clump together and solidify, causing the egg white and yolk to harden.
Only if you overcook them there is a chance of nutrient loss. Boiling the egg may also reduce the antioxidant content in the eggs yolks. As per a study published in the Journal of Agricultural Food Chemistry, boiling eggs can lead to a reduction in antioxidant content in egg yolks by 22.5 per cent.
Soft boiled is the ultimate way to cook an egg because the fats and nutrients in the yolk essentially have three protective layers from oxidation – the water, eggshell, and egg white. This way, all of the good stuff in the egg yolk is maximally preserved.
Poached Eggs
Based on the goals of getting the most nutrients out of your eggs with the least risk of oxidizing cholesterol, poaching is the number one healthiest way to cook and eat eggs.
Boiled egg whites are healthier than some of their other forms. After boiling, take out the yolks to enjoy a low-cholesterol snack. Choline is important for cellular maintenance and growth, and hard-boiled eggs are the top source of it in the US diet.
Don't overcook them
The longer and hotter you cook your eggs, the more nutrients you may lose. Using higher heat for longer may also increase the amount of oxidized cholesterol they contain, which is particularly true of pan-frying.
The only problem with this approach, though, is even if you lower the eggs as gently as possible into the boiling water, they can easily crack. This is because cold eggs are shocked by the extra-hot water. To prevent this, remove your eggs from the refrigerator before you start bringing a pot of water to a boil.
For most healthy adults, it's safe to eat 1–2 eggs a day depending on how much other cholesterol is in your diet. If you already have high cholesterol or other risk factors for heart disease, it may be best to eat no more than 4–5 eggs per week.
Cooking eggs does reduce the amount of vitamin D. Shorter cooking times and lower temperatures preserve the amount of vitamin D.
Hard-boiling and poaching have shown to be the healthiest methods of preparing eggs, as they don't require oil or butter for cooking.
To get the maximum protein from your eggs without consuming added saturated fat, boil or poach them, or cook them in a small amount of healthy unsaturated fat, such as olive oil, rather than butter.
Boiled eggs are more nutritious than other types of eggs because they are cooked without oil or butter, which adds additional calories and fat to the finished product. In comparison, one large fried egg contains 90 calories and 6.83 grams of fat, of which 2 grams are saturated.
Two eggs give you 12 grams of hunger-satisfying protein. Half of that is in the yolk, so be sure to eat the whole egg for all the protein goodness. Recent research found that we build more lean muscle and boost muscle strength more when we eat whole eggs, not just the egg whites.
We find the time saved by not tempering the eggs worth the gamble. 2. Drop the eggs into boiling water. Eggs that are added to a pot of boiling water rather than brought to a boil along with the cold water in the pot will be easier to peel.
Once the water is boiling, reduce the heat to low (so that there's no bubbles) and use skimmer to gently and slowly add the eggs to the water. Then, turn the heat back up to a boil. Set a timer and cook the eggs for 6 to 7 minutes for soft-boiled eggs and 12 to 14 minutes for hard-boiled eggs.
If you boil an egg for five or 10 minutes, it becomes firm and cooked. If you boil it for hours, it becomes rubbery and overcooked.
The longer and hotter you cook your eggs, the more nutrients you may lose. Scrambling eggs causes a decrease in B vitamins and selenium, but keeps more healthy fats, vitamin D, and vitamin K than if they're boiled.
The American Heart Association recommends up to one egg a day for most people, fewer for people with high blood cholesterol, especially those with diabetes or who are at risk for heart failure, and up to two eggs a day for older people with normal cholesterol levels and who eat a healthy diet.
Consuming eggs regularly can lead to an increased amount of swelling and joint pain. The yolks contain arachidonic acid, which helps trigger inflammation in the body. Eggs also contain saturated fat which can also induce joint pain.
Your heart health might improve (if eaten in moderation)
While eggs pack in a slew of vitamins, minerals and nutrients, one of those is the ever-controversial cholesterol. One egg delivers around 207 milligrams of cholesterol, which is 69% of the daily limit recommended by the Dietary Guidelines for Americans.
Most healthy people can eat up to seven eggs a week without affecting their heart health. Some choose to eat only the egg white and not the yolk, which provides some protein without the cholesterol.
Fortunately, shorter cooking times have proven to conserve more antioxidant levels, meaning that poached eggs are the way to go if you want a more wholly nutritious experience.