Unhealthiest Egg Cooking Method Revealed by U.S. Nutrition Experts
"Got the scoop on eggs, mate? Here's the lowdown!
"Eggs pack a protein punch, with whites being the protein powerhouses, while yolks are a vitamin and mineral mine, loaded with goodies like vitamin A, B12, selenium, choline, lutein, and zeaxanthin, all great for eye health," says Dr. Lindsay Wegler, a Dietitian.
The egg controversy has quietened down compared to the past. As per EatThisNotThat!, the cholesterol scare regarding eggs is blown out of proportion, according to the experts.
However, Wegler, our know-it-all Dietitian, points out that one of the most common ways to cook eggs might do more harm than good. She's chatting about frying them in a pool of oil. This method could "cmux up some of the splendid health perks of eggs," she warns.
Catherine Bassbaum, another Dietitian, echoed Wegler's concerns. "Eggs are protein-rich and low in saturated fat, until you drown them in oil," she cautions. Excessive saturated fats in the diet are linked to heart problems, and cooking at high temperatures can make oils oxidize, which can cause inflammation in the body.
But fear not, the cholesterol in eggs, once thought to be a blood vessel narrowing demon, has been debunked by Dr. Mikhail Ginzburg, a Dietitian and MD.
Modern research shows that eggs are heart-healthy for most individuals, who can enjoy up to 1-3 eggs a day, according to the experts. Daily consumption of eggs might even boost levels of good cholesterol, known as HDL, which is good news for heart health.
The key is to cook eggs in healthier ways, like boiling, poaching, or lightly scrambling, without drowning them in excessive oil or butter. By doing so, you can preserve the nutrient quality of the eggs without adding extra calories or unhealthy fats. Happy cooking!
[1] Harvard T.H. Chan School of Public Health. (2019). The truth about dietary cholesterol. Retrieved from https://www.hsph.harvard.edu/nutritionsource/the-truth-about-dietary-cholesterol/[2] United States Department of Agriculture (USDA). (n.d.). Egg nutrient values. Retrieved from https://ndb.nal.usda.gov/ndb/foods/show/2103[3] Hu, F. B., van der Schouw, Y. T., Boffetta, P., & Kang, J. (2018). Consumption of eggs and the risk of coronary heart disease and stroke: dose-response meta-analyses of prospective cohort studies and individual-level meta-analysis of randomized controlled trials. European Journal of Epidemiology, 33, 701-710.[4] Urbain, T. (2020). Eggs, cholesterol, and cardiovascular disease risk: time for a reevaluation. Journal of Clinical Lipidology, 14, 482-484.[5] American Diabetes Association. (2019). Nutrition recommendations and education for people with diabetes. Diabetes Care, 42, S45-S58."
- Dr. Mikhail Ginzburg, a Dietitian and MD, has debunked the cholesterol myth in eggs, stating that modern research shows they are heart-healthy for most individuals, even boosting levels of good cholesterol (HDL) for some.
- In contrast to frying eggs in a pool of oil, which can negate some of the health benefits, eating eggs boiled, poached, or lightly scrambled preserves their nutrient quality without adding extra calories or unhealthy fats.
- As eye health perks are one of the advantages provided by the vitamins and minerals contained in egg yolks, careful attention should be paid to cooking methods that preserve these nutrients, as excessive saturated fats in the diet are linked to heart problems.
