Eggs are one type of very nutritious food that can be accessed by almost all people. The price of eggs is low, but the nutritional content is not cheap.
Eggs contain few calories but have protein, vitamins, healthy fats, nutrients, minerals, and many other nutritional compounds.
With the various ingredients you have, cooking and eating eggs is one of the keys to getting multiple health benefits from eggs.
Cooking eggs makes them safe to eat as they are free from harmful bacteria. Some of the standard cooking methods for eggs are boiled, stirring/pouring water, roasting, frying, and scrambling.
Cooking eggs makes it easier to absorb nutrients
Besides keeping you free from harmful bacteria, cooking eggs makes the nutrients readily absorbed by your body.
A study from NCBI (National Center for Biotechnology Information) states that the body absorbs 91% of the protein contained when eating cooked eggs. Conversely, when consuming raw eggs, the body can only absorb 51% of the protein included.
Heat causes the egg protein to undergo structural changes. The proteins in raw eggs are separate from one another. Each protein is formed in a complicated and complex bond structure.
When eggs are cooked, as the proteins heat up, the bond structure of each protein breaks. So that then each protein makes new bonds with other proteins around it. This new bonding structure makes the protein more effortless for the body to digest.
You can see the protein change indicator when the egg white and yolk change from gel to become more elastic and dense.
One example of a protein that undergoes structural changes when heated is avidin. This protein binds to biotin. In raw eggs, avidin binds biotin well. Though biotin is a good nutrient for the body. Mainly used in sugar and fat metabolism.
When the egg is heated, avidin undergoes a structural change to not bind as well as before. That way, biotin is easily absorbed by your body.
Egg cooking methods you can choose
When cooking eggs, what needs to be considered is the use of fire/temperature.
When eggs are cooked at high temperatures, their cholesterol content will be oxidized and produce oxysterols. The oxysterols compounds and oxidized cholesterol have an effect on increasing the risk of heart disease.
Using high heat or high temperatures also has the risk of reducing the number of nutrients in the eggs. Vitamin A can be reduced by up to 20% if eggs are cooked over high heat. The amount of antioxidants is also reduced when cooking eggs at high temperatures.
Apart from focusing on using fire/temperature, there are several options for cooking eggs that can be tailored to your needs.
Suppose you want to reduce the number of calories in eggs. In that case, ideally, eggs are cooked using the boiling method, or you can also cook them using the boiling process.
The frying method is one of the most favorite forms of cooking eggs. When frying, you should use oil that is stable at high temperatures and not easily oxidized. That way, processed eggs will not form harmful free radicals for the body.
Examples of ideal oil choices for frying eggs are sunflower oil, avocado oil, olive oil, or coconut oil.
The duration of cooking eggs, in various methods, also needs attention. The longer the cooking time, the warmer the temperature the eggs receive. This means that more nutrients are lost in the egg.
Cooking eggs that are as ideal and healthier as possible is to cook in a low-calorie method, with maintained heat and short duration. Add vegetables to complement your egg dishes. So that the nutrients that are absorbed by the body are better and better.