What is the healthiest way to prepare eggs?  It depends on the cooking method, the type that you have, and what you combine them with. Eggs are nutritious, but you can make your eggs even healthier. Here are five tips to cook super healthy eggs:

1. Choose a low-calorie cooking method

If you’re trying to cut back on calories, choose poached or boiled eggs.

These cooking methods don’t add any extra fat calories, so the meal will be lower in calories than fried or scrambled eggs or an omelet.

2. Combine them with vegetables


Eggs go really well with vegetables – google image 

This means that eating eggs is a great opportunity to boost your vegetable intake and add extra fiber and vitamins to your meal.

Some simple ideas include adding the vegetables of your choice into an omelet or scrambled eggs.

Or simply cook the eggs whichever way you want and have vegetables on the side.

3. Fry them in an oil that’s stable at high temperatures

The best oils for cooking at high heat, like when pan-frying, are those that remain stable at high temperatures and don’t oxidize easily to form harmful free radicals.

Examples of good choices include avocado oil and sunflower oil. If using extra-virgin olive oil or coconut oil, it’s best to cook at temperatures lower than 410°F (210°C) and 350°F (177°C), respectively.

4.Choose the best eggs you can afford

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Choose the best eggs you can afford – google image 

A general rule to follow is that if any egg looks or smells strange, it should not be used. Try cracking it into a bowl and smell it before cooking it. 

A number of factors, including the farming method and chicken’s diet, can influence the nutritional quality of eggs.

In general, pasture-raised and organic eggs are thought to be nutritionally superior to caged and conventionally produced eggs.

5. Don’t overcook them

Thoroughly cooking eggs can help keep them safe and make some nutrients easier to digest, but overcooking can actually increase some unhealthy substances. 

Free radicals are molecules that wreak havoc in your body, causing damage to cells, proteins, and DNA. They’re linked to diseases such as cancer, heart disease, and Alzheimer’s. 

Excessive cooking at high heats can deplete eggs of their antioxidants. Antioxidants are healthy nutrients that protect your body from those harmful free radicals.

When eggs are heated at high temperatures, such as with frying or processing, the cholesterol can become oxidized. This has been linked to some health concerns and disease.

When you’re experimenting with the many ways to cook eggs, make sure to heat them enough to kill bacteria but without overcooking them. Use oil that has a high smoke point and cook at a lower temperature. Aim to best to use natural, pasture-raised eggs, and add lots of vegetables.

What’s most important is focusing on a healthy diet and active lifestyle that promotes balance and makes you feel your personal best.

Source: Healthline, fitbod


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