What’s the difference between boiled eggs and scrambled eggs? Want to lose fat or worried about cholesterol? Eat eggs this way to retain the most nutrients!

A small egg is packed with nutrients. Eggs are rich in protein, amino acids, lecithin, vitamins, minerals and other nutrients, and are easily digested and absorbed. And because eggs are easily available ingredients and the dishes are versatile, they are the first choice for most people to supplement protein.

However, it is the same with any food. Different cooking methods often produce different results. Eggs also have different cooking methods that affect their nutritional retention and calorie content. Here are some healthier ways to cook eggs, as recommended by nutrition experts.

6 healthy ways to cook eggs

1. Boiled Eggs

Boiled eggs can be cooked by placing whole shelled eggs in boiling water without using oil or cream. It is very suitable for people who want to reduce fat intake.

Research shows that compared to scrambled eggs, boiled eggs can increase the bioavailability of the antioxidant substances lutein and zeaxanthin, which means they are more easily absorbed and utilized by the body.

2. Poached Eggs

Poached eggs are similar to hard-boiled eggs. They also do not require additional oil or cream, and are also a good low-fat and healthy choice. Research also points out that poached eggs may have better protein and fat digestibility than hard-boiled eggs.

Poached eggs are not difficult to make. Gently put the beaten raw eggs into slightly but not fully boiling hot water and cook until the whites are solidified and the yolks remain fluid, which is how to make poached eggs.

Nutritionists also suggest that if you are afraid that the protein will spread, you can add a little white vinegar to the water, stir it gently and then add the eggs.

3. Scrambled Eggs

Compared to boiled eggs and poached eggs, scrambled eggs should be one of the most delicious egg dishes.

But be sure to remember that the oil used for scrambled eggs needs to be carefully selected. If you want to be healthier, you can use olive oil or avocado oil. In addition to providing nutrients, these healthy oils can also help absorb the fat-soluble vitamin A in eggs.

Nutritionists also suggest that you can add some vegetables to scrambled eggs, which can increase the amount of nutrients and fiber and make you feel fuller.

4. Baked Eggs

Baked eggs are the same as scrambled eggs. Some beans or vegetables can be added to increase fiber intake.

What is more convenient is that the baked eggs can be refrigerated and frozen in advance, and then heated in the microwave when you want to eat them. It is suitable for breakfast in a hurry in the morning.

5. Omelets

Omelets can also be added with other ingredients, such as vegetables, cheese, etc., to add more protein and fiber. .

Also pay attention to using healthier oils such as olive oil or avocado oil. Using a non-stick pan can also reduce excess fat.

6. Eggs with Egg Whites

Some people are concerned about eating too many eggs, mainly because egg yolks contain higher cholesterol.

Egg yolk contains most of the vitamins, minerals and fat; egg white is the main source of protein, and egg white contains almost no fat and cholesterol.

If you are trying to control your cholesterol, you can choose to eat mainly protein. You can also add extra egg whites to whole eggs, which is also a good way to increase protein without increasing fat and cholesterol.

It is recommended to eat fully cooked eggs when eating out, at least the whites must be cooked

Finally, I would like to remind everyone that after buying home eggs, you must clean them first and then refrigerate them, especially loose eggs. The method is to soak a cloth in water, wring it out, wipe the feces, feathers, etc. on the surface, and then put it in the refrigerator; when it is time to cook, take it out of the refrigerator and rinse it before starting cooking.

There are many ways to eat boiled eggs, and some people like to eat them raw. However, you should be careful about salmonella infection when eating raw eggs.

Tan Dunci, a nurse practitioner at the Clinical Toxicology Department of Linkou Chang Gung Memorial Hospital, suggests that it is better to eat hard-boiled eggs when eating out. There are two reasons:

1. To avoid salmonella infection

2. Eating raw eggs cannot absorb the complete nutrients

because the protein contains A kind of natural biotin "protein inhibiting enzyme", the main function of proteolytic enzyme is to break down protein so that the amino acids in the protein can be absorbed by the human body. If you eat raw eggs, the protein inhibiting enzyme will prevent the human body from properly absorbing the amino acids and other nutrients in the eggs. Only by cooking them thoroughly can the "protein inhibitory enzyme" be destroyed, so that the nutrients of eggs can be fully absorbed by us. Therefore, it is recommended that if you want to fully absorb the nutrients of eggs, it is better to eat hard-boiled eggs. At least the egg whites must be cooked.