Eggs are a nutritional powerhouse, but the way you prepare them can significantly impact their health benefits. In this article, we’ll explore the best ways how to consume eggs to maximize their nutritional value while avoiding potential health risks.

From poaching and frying to light scrambling and boiling, we’ll delve into four key methods that ensure you get the most out of this versatile food.

4 Best ways how to consume egg

• Best cooking methods:
  • Poaching
  • Frying (using butter or coconut oil)
  • Light scrambling
  • Boiling

• Avoid overcooking:
  • Overcooked yolks oxidize cholesterol
  • Oxidized cholesterol can lead to artery clogging

• Raw eggs are not recommended:
  • Decrease protein utilization
  • Block biotin absorption

• Boiling benefits:
  • Protects the yolk from over-oxidation
  • Yolk is shielded in the center

Remember: The goal is to cook eggs in a way that maximizes nutritional benefits while minimizing potential health risks associated with overcooking.

So let’s dive into the details…

The Best Way to Consume Eggs

Hey, I’m back! We’re going to talk about the best way to consume eggs.

Overcooking

Okay, now there’s many different ways you can consume eggs, but here’s the challenge: when you overcook the egg, especially the egg yolk, it oxidizes the cholesterol.

It forms a compound called oxys-two-rules, and what that does is it will tend to create a platelet clump or a clogging of the arteries. Okay, so we want to avoid that.

Key points:

• Overcooking eggs oxidizes cholesterol
• Oxidized cholesterol forms oxys-two-rules
• This can lead to artery clogging

Raw Eggs

Based on this data and the next piece of information I’m going to show you what to do.

But if you have raw eggs, you actually decrease the protein utilization and you actually block the absorption of biotin, which is very important in your hair and your nails, but primarily the hair because it’s involved with proteins.

Key points:

• Raw eggs decrease protein utilization
• Raw eggs block biotin absorption
• Biotin is important for hair and nails

The Ideal Cooking Method

So you want to cook the white part, and you can actually keep the yolk runny.

so the best way to cook eggs is to poach them, fry them (and I do use butter or coconut oil), I make sure my yolks are runny or lightly scrambled. Okay, that’s not a problem. Or boiled.

Key points:

• Cook the white part
• Keep the yolk runny
• Best methods: poaching, frying, light scrambling, or boiling

Benefits of Boiling

Now when you boil them, the egg yolk is somewhat protected because it’s in the center, so it really never really over oxidizes. Okay, so it’s not going to be a problem.

Key points:

• Boiling protects the egg yolk
• Boiled yolks don’t over oxidize

So those are the four methods of consuming eggs. Alright, thanks for reading!

Summary

Dr. Berg discussed the best way to cook eggs to get the most nutrients out of them.

Raw eggs will decrease protein utilization and block your biotin absorption which is something your body needs for healthy hair and nails.

Eggs being overcooked will tend to create a clogging of arteries.

The best ways to get the nutrition from your eggs are:
-Poaching the egg
-Fried egg
-lightly scrambling (so it’s runny)
-boiling the egg

DATA

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10304460

FAQ

Egg Nutrition and Health Benefits

Eggs are one of the most nutritious foods you can eat. A single large egg contains[1]:

• Vitamin A: 8% of the DV (daily value)
• Folate: 6% of the DV
• Pantothenic acid (vitamin B5): 14% of the DV
• Vitamin B12: 23% of the DV
• Riboflavin (vitamin B2): 20% of the DV
• Phosphorus: 7% of the DV
• Selenium: 28% of the DV

What is the best way to eat eggs?

Eggs can be prepared in many healthy ways, such as boiled, poached, scrambled or baked. Avoid frying eggs in oil or butter. Pair eggs with whole grain toast, vegetables, and healthy fats like avocado for a balanced meal[1].

How many eggs to eat per day?

Studies show that eating up to 3 whole eggs per day is perfectly safe. There is no evidence that going beyond that is harmful[3].

What is the best way to do an egg?

The healthiest ways to cook eggs are poaching, boiling, scrambling or baking. Avoid frying eggs in oil or butter which adds unnecessary fat and calories[1].

What is the best way to eat eggs for your stomach?

Eggs are easy to digest and unlikely to cause stomach upset. Boiled or poached eggs are the gentlest on the stomach. Avoid fried eggs which may be harder to digest due to the added fat[1].

How to consume eggs for weight loss

Eggs are a great food for weight loss. Eating eggs for breakfast can make you feel full and reduce calorie intake later in the day. Pair eggs with vegetables, whole grains and healthy fats for a balanced meal[3].

Best way to eat eggs for muscle building

Eggs are an excellent source of high-quality protein which is essential for building and repairing muscle tissue. Eat eggs in combination with resistance training for optimal muscle growth[1].

Healthiest way to eat eggs in the morning

Boiled, poached or scrambled eggs are all healthy breakfast options. Avoid fried eggs or eggs cooked in butter or oil. Pair eggs with whole grain toast, vegetables and healthy fats for a nutritious morning meal[1].

Best way to eat eggs for protein

Eggs are one of the best sources of protein. Eat whole eggs to get the full nutritional benefits. Avoid egg whites alone which lack the vitamins and minerals found in the yolk[1].

Side effects of eating eggs everyday

For most people, eating eggs every day is safe. However, those with high cholesterol or heart disease may need to limit egg consumption. Eggs are high in cholesterol but this doesn’t necessarily raise blood cholesterol levels for everyone[2].

How to poach an egg

To poach an egg:

1. Bring a pot of water to a gentle simmer
2. Crack an egg into a small bowl or cup
3. Gently slide the egg from the bowl into the simmering water
4. Cook for 3-5 minutes until the white is set but the yolk is still runny
5. Remove the egg with a slotted spoon and enjoy!

Boiled or scrambled eggs for weight loss

Both boiled and scrambled eggs can be part of a healthy weight loss diet. Boiled eggs are lower in calories while scrambled eggs are more filling. Choose whichever preparation you enjoy most and pair with vegetables, whole grains and healthy fats[1][3].

Best time to eat eggs for weight loss

Eating eggs for breakfast is ideal for weight loss. Eggs are very filling and may reduce calorie intake later in the day. Aim for 2-3 eggs per breakfast along with vegetables, whole grains and healthy fats[3].