Jakarta, CNN Indonesia –
Egg is the source food which is cheap, easy to obtain, and rich in nutrients the body needs. Way cook the right egg can make the maximum benefits.
Eggs can be cooked in many ways and paired with other healthy foods, such as vegetables. By cooking it, the harmful bacteria that are in it are destroyed.
Cooking eggs also makes some of their nutrients easier to digest. One of them is the protein in eggs which is found to be easier to digest when heated.
In fact, research found that the human body can use 91 percent of the protein in cooked eggs, compared to just 51 percent in raw eggs.
Launch Healthline, These changes are thought to occur due to heat which causes structural changes in the proteins in the eggs. In raw eggs, the protein compounds are separated from each other and bound together in a complex structure. Meanwhile, when cooked, heat breaks the protein bonds.
When cooked, the protein then forms new bonds with other proteins around it. These new bonds are what make the protein in eggs easier to digest when cooked.
In addition, raw eggs can interfere with the availability of biotin and micronutrients. Eggs are a good source of biotin, which is an important nutrient used in fat and sugar metabolism.
In raw eggs, the protein in egg whites binds to biotin, making it difficult for the body to digest. Meanwhile, when cooked, structural changes in protein make biotin easier to absorb.
However, please also note, cooking over high heat can destroy other nutrients. A study found that cooking eggs over high heat can reduce the vitamin A content by about 17-20 percent. Cooking can also significantly reduce the amount of antioxidants in eggs by 6-18 percent.
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Illustration of cooking eggs. (Istockphoto / DianaLundin)- – |
Cooking over high heat can also oxidize the cholesterol in the egg yolk. When cooked at high temperatures, the cholesterol in it can be oxidized and produce compounds known as oxysterols. Foods that contain oxidized cholesterol are thought to contribute to cholesterol levels in the blood.
Tips for Cooking Healthy Eggs
Eggs do contain a lot of nutrients. However, you can make them healthier by preserving the nutrients in them.
Here are five tips for cooking healthy eggs.
1. Choose a low calorie cooking method
If you’re trying to cut calories, go for boiled eggs. This method does not add extra fatty calories. This meal will be lower in calories than an omelette or scrambled egg.
2. Fry in stable oil at high temperature
Make sure the oil remains stable even when heated to high temperatures. Oil also needs to be ensured that it is not oxidized and forms harmful free radicals.
Avocado and sunflower oil are good choices. If you are using olive oil or coconut oil, make sure to cook it at a lower temperature of about 177-220 degrees Celsius.
3. Choose nutritious eggs
Several factors such as the cultivation method and diet of chickens can affect the nutritional quality of eggs.
In general, eggs from chickens raised on pasture using organic methods are considered to be superior in terms of nutrition than eggs from conventional caged and produced chickens.
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