Eggs are an excellent source of nutrients. However, by following these five tips, you can make your eggs even healthier.
1. Choose a low-calorie cooking method
If you are trying to reduce the calories you consume during the day, choose poached or boiled eggs. These cooking methods don’t add extra fat calories, so your meal will be lower in calories than if you were to make your eggs fried or scrambled.
2. Combine them with vegetables
Eggs go very well with vegetables. And eating eggs can be an excellent opportunity to increase your vegetable intake and add extra fibre and vitamins to your meal. A simple idea is to include the addition of vegetables of your choice in an omelette. Or just cook the eggs any way you like and combine them with vegetables on the side.
3. Fry in oil that is stable at high temperatures
The best oils for high-temperature cooking, such as frying, are those that remain stable and do not oxidise easily to form harmful free radicals. Avocado oil and sunflower oil are two of them. If you use extra virgin olive oil or coconut oil, it is best to cook at temperatures lower than 210°C and 177°C, respectively.
4. Choose the most nutritious eggs you can afford
Certain factors, such as the method of rearing the animals, can affect the nutritional quality of the eggs. In general, organic eggs are believed to be nutritionally superior to conventionally produced eggs.
5. Do not cook them
The more you cook and process your eggs, the more nutrients they can lose. Using higher heat for a longer period of time can also increase the amount of cholesterol they contain. This is especially true if you choose to fry them.
