Should you eat soft-boiled or poached eggs for better health? According to nutritionists, each cooking method differs not only in flavor but also affects the absorption of protein and micronutrients, as well as the risk of bacterial contamination.
According to Dr. Chau Thi Anh, a specialist in Nutrition at Xuyen A General Hospital in Ho Chi Minh City, although eggs have many benefits, not all cooking methods are good for health.
"Don't eat raw eggs because the body only absorbs about 50% of the protein from raw eggs, compared to 91% from cooked eggs. Not to mention the risk of Salmonella infection and bloating," Dr. Anh shared.
To retain all the nutrients without adding unhealthy fats, try these methods:
Boiled or soft-boiled eggs : Soft-boiled eggs retain higher levels of lutein and zeaxanthin (good for the eyes) than hard-boiled eggs.
Poached eggs : Crack eggs into a pot of boiling water with a little vinegar. The eggs will cook until soft and smooth without any added fat.
Boiled or soft-boiled eggs are a good way to prepare them because they don't use any added oil or fat.
ILLUSTRATIVE PHOTO: AI
Pan-fried eggs : Using a good quality non-stick pan, simply brush a thin layer of olive oil or avocado oil onto the pan with a brush instead of pouring oil from a bottle.
Japanese-style steamed egg : Beaten eggs in broth (Dashi), add mushrooms and shrimp, then steam. This dish is extremely light and easy to digest.
If you're tired of boiled eggs, try making scrambled eggs with some spinach. Spinach is rich in nitrates, which help increase blood flow to the muscles, supporting better workouts.
How many eggs should you eat?
For healthy individuals: Eating one apple a day (or even two if you engage in high-intensity exercise) is perfectly safe for cardiovascular health.
People with diabetes or heart disease should limit their intake to about 3-4 fruits per week and consult their doctor.
Although eggs are good, people with high cholesterol should limit their intake to 2-3 eggs per week and prioritize eating the egg whites (a source of pure protein, cholesterol-free).
Risk of vascular inflammation: In this group of people, the cholesterol in eggs is more easily oxidized, contributing to faster plaque formation compared to the general population.
Hyper-responders: Approximately 25-30% of the population has a gene that causes blood cholesterol levels to rise after just one high-cholesterol meal.