Eggs are one of the highly nutritious foods which can help you to enhance the health of your body. Its nutritious content can be ascribed to a high protein, vitamin, mineral content, and low-calorie content. If you are eating raw eggs, it is well and good.
However, if you have a habit of cooking them, then perhaps it is better to know the best way of preparing a healthy egg breakfast in the morning, as the way you prepare and eat eggs affect their nutritious content.
Why are cooked eggs preferred more than raw eggs?
Although raw eggs are nutritious and healthy for your body, cooking eggs makes the digestion of the essential nutrients and vitamins much easier. This is so because when you eat eggs, you are practically changing the structure of the egg proteins which help you in digesting them faster.
When it comes to raw eggs, the protein is present in a complex and intricate form which makes its digestion much more difficult. This structure is loosened with the help of the heat and new structures are created which escalate the digestion process. This transformation is generally observed when egg white and yolk change their consistency from thick to firm and more solid.
Apart from the necessary nutrients and minerals, eggs also contain biotin. Biotin is a micronutrient which is also known as vitamin B7 and vitamin H. It is extremely useful in the metabolism of the sugar and fat you consume throughout the day.
Be that as it may, when you consume raw eggs, it becomes difficult for one’s body to digest the biotin in them. This is so because the egg whites present in the raw eggs contain a protein called avidin which combines with biotin and thus, makes the digestion of the micronutrient impossible.
However, when you do take time to cook them, you will see that the heat causes certain changes in the structure of the protein avidin and makes the digestion of biotin much easier.
Some of the different ways of cooking eggs in the morning
Under normal circumstances, hard-boiled eggs are kept in a pot of boiling water for approximately 6 to 10 minutes. However, if you want to eat a firm yolk, you can cook it for a longer period.
In comparison to hard-boiled eggs, poached eggs are cracked in lukewarm water and cooked only for approximately 2 to 3 minutes.
To have perfectly fried eggs, you need to put a thin layer of cooking fat first on a hot pan. Then, as per your preference, you can cook them with just one fried side or frying both sides.
To savor perfect baked eggs, you need to put them in the oven in a flat dish.
5. Scrambled eggs and omelet
Scrambled eggs are the perfect go-to breakfast in the morning. For this one, you need to crack the eggs in a bowl and pour the mixture into a hot pan in low heat. Under normal circumstances, people cook the mixture until it turns solid, which is called an omelet. However, if you just want to eat scrambled eggs, you can stir them continuously.
Apart from these five cooking methods, people often consume microwaved eggs especially when they are in a hurry. Although microwaved eggs take little time to cook, they should not be consumed as they are not healthy, and keeping eggs in a microwave increases the chances of them getting exploded in it faster.
Top 5 healthy egg breakfast ideas
Now that you know the basic types of eggs that are easier to cook and tastier to eat, check out some of the palatable healthy egg breakfast ideas which will refresh your morning.
Low-calorie/Weight loss cooking method
People have turned extremely health-conscious in recent years and more often than not, people are willing to cut back on their calories. So, if you are one of them and you just want to focus on your weight loss process, you need not go on a strict diet that debars you from consuming eggs.
In the morning, you can just consume boiled or poached eggs which certainly contain fewer calories than fried or scrambled eggs.
Another way to cut back on your calories and consume more nutritious food, you can take eggs and combine them with vegetables and create your salad. Eating eggs with vegetables is extra nutritious and healthy as you are consuming more fiber and vitamins which can hone your body.
Sometimes, you can also combine some green vegetables with fried or scrambled eggs and eat them as your meal. Trust us, there is nothing more delicious and healthy than this combination.
Fry them up
Fried eggs are one of the best and healthy egg recipes, especially when they are fried in an oil that is stable in high temperatures. When you fry the eggs in such kinds of oils, you are reducing the risk of oxidation and formation of harmful radicals which is quite common with other types of oils.
Avocado oil, sunflower oil, olive oil, coconut oil are some of the best oils that will not oxidize or form free radicals when they are heated at high temperatures.
Cook them just right
Although cooking eggs is healthy and nutrient digestion becomes easier, you mustn’t overcook them as there are chances that you might lose the necessary nutrients and vitamins.
These are some of the healthy egg breakfast ideas which can help you to make your morning refreshing and nutritious than ever before. However, keep in mind that if you want to cut back on your calories, poached or boiled eggs are the best option. In addition to this, cook them in low heat as it can reduce oxidation and prevent the formation of free radicals.
Regardless of eating them poached, boiled, scrambled, or fried, eating eggs is necessary as they can be a great powerhouse of protein, vitamins, and minerals.