Make sure that you get the most nutrition, there’s a lot of different ways to cook eggs you can scramble them you have sunny-side up you can bake them, boil them, hard boil whatever it happens to be they are all nutritious, But there is one way of cooking an egg that does seem to make the protein more available the utilization of protein becomes a better fit for the body and that is if we want to cook eggs by soft boiling them there was a book called zero breakfast and they looked at all kinds of studies that looked at cooking techniques that again maximize Egg Nutrition the health value of egg.
According to the studies the best Egg cooking method
Is when the eggs are soft boiled, now give you a several reasons why the whole egg obviously is dropped into a pot of boiling water and is cooked for roughly six minutes you put it into the hot water incidentally, you don’t put it in and let the water come to a boil and one other thing if it does have a thinner shell you may want to add a little vinegar some apple cider vinegar to the water while it comes to a boil that’ll help keep the eggshell from cracking any way you put it in there for roughly 6 minutes and this is enough time for the whites to solidify or congeal which is important because egg white is not that readily digested there’s a substance called avidin which is also when a kind of a nutrient depleted.
So if the egg white can congeal that’s going to be better most importantly though the yolk and this is the real key the yolk remains runny after the egg cook for 6 minutes them you want to shock the egg by applying cold water to them as quickly as possible that will stop the healing and then you can peal them and eat them after that part but the reason this is the best way to cook an egg again comes down to proteins micronutrients and in some ways if you are looking through blower to lose weight calories when you soft boil an egg compared to poaching or any other way to prepare them you absorb more of the eggs protein obviously more protein you are looking at muscle mass metabolism and also just placing fat more efficiently, so when the yolk remains runny when soft boiled now contains more of the heat sensitive vitamins and this is why the whole idea in the past of you know using egg whites and throwing away the yolks is really nuts,
The whole Research Has Changed Thinking
Is that eggs consumption does not materially raise blood cholesterol and in fact eating eggs whole eggs can actually increase your high density lipoprotein the good stuff while reducing the particle size of the bat well it’s not really bad but it’s just another form of cholesterol the LDL, So it’s soft fluffy particle size instead of a small dense particle size, So it turns out that eggs are not detrimental to your lipid overall lipid health, but actually can help improve it.
Why The Yolk Especially is So Important
Yolk and the white both have about the same amount of protein about 3 grams Easter you get about 6 grams of protein in an egg but with the yolk now you are going to get nutrients like choline 90% of the population the US apparently is low on choline which is essential for brain function the synapses in the brain to function properly, So that you can even concentrate better on whatever you are doing we are looking at selenium very important anticancer nutrient vitamin D not a great source of vitamin D but nonetheless there is vitamin D in that egg yolk and also the B vitamins especially b3 and b12,
Study in the journal of Agriculture agricultural food chemistry found that you could lose as much as 18% of an eggs free radical fighting antioxidants when you cook the yolk. Not everyone is concerned obviously about weight loss but just a thought here if you when you cook an egg when you fry it for example well you are going to have to add cooking fats tablespoon of butter adds about a hundred calories to your meal you do that every day obviously it adds up it’s not going to be the major factor but it’s still something to take into consideration, so three ways the soft boiled eggs help you to protect the layers from oxidation and that would be the water it’s in the eggshell itself and the egg white and that all protects that very valuable yolk now there’s a bunch of considerations in terms of the kinds of eggs you buy very confusing you know if you don’t have a lot of money fine just you know whatever age you can buy will work if you are
Looking For The Best Quality Eggs Nutrition
Then you are going to look for something at least that says organic and then the best is going to say something like 100% organic pasture-raised eggs, If it says cage-free that may or may not be any good still doesn’t mean they have much room to run around you don’t know the kinds of food that they have available to them as they would if they were in the wild for example and ways to tell the different colored pigments that the hen will eat will determine the intensity of all the egg yolk itself the color if it’s a bright orange sometimes reddish orange that’s indicative of more nutrients.
Especially the carotenes and vitamin A and so forth so that would be the better deal and another little trick here the size of the egg depends on the age of the hen so when you have a small egg these are laid by younger laying hens as they get bigger as they grow older then the egg gets bigger, so a large egg is with an older hen but what you find is with the larger eggs the shell is going to be thinner and sometimes the go cuban isn’t as good, so my best bet money-wise i think you look for smaller medium eggs really if you are finding 100% pasture type eggs a couple of websites for if you don’t know where to find good eggs in your area.