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Does The Cooking Method of an Egg Change Its Nutrition?

5/8/2020

4 Comments

 
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There are so many ways to enjoy eggs - fried, poached, boiled, scrambled, and deviled to name a few. There’s no denying that eggs are a nutritional powerhouse offering a myriad of health benefits, but does the cooking method affect any of these benefits?

• In short, yes. Different cooking methods can slightly alter the nutritional values of eggs.

• Heat causes the egg’s composition to change. The longer and hotter you cook your eggs, the more nutrients you may lose.


• Scrambling eggs causes a decrease in B vitamins and selenium, but keeps more healthy fats, vitamin D, and vitamin K than if they’re boiled. Scrambling is usually lower heat than frying or boiling and for less time.


• Boiling eggs can decrease amounts of lutein and zeaxanthin, which are good for eye health. Soft boiling instead of hard boiling can help retain more of these nutrients since they're found in egg yolks.


• Frying eggs can cause the cholesterol in them to become oxidized and produce compounds known as oxysterols because of the high heat. People with heart conditions should probably use a different method for cooking eggs.


• However, cooking an egg does have its benefits. It increases the availability of protein for your body to 91% compared to only 51% availability in a raw egg.


• Cooking also increases digestibility and also removes the risk of salmonella poisoning, so it’s definitely necessary.


• And all of this being said, because eggs start out so high in nutrients, even a reduction leaves them standing strong as a good source of a variety of nutrients.

4 Comments
Janice
4/28/2021 07:37:53 am

Thank you - I am trying to get everyday habits for eating healthy

Reply
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6/16/2022 06:47:42 pm

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Reply
lol
2/15/2023 01:30:55 pm

haha

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6/16/2022 06:47:06 pm

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    Amanda is a mother of three (10, 7, and 5) and has been married for 14 years.   My weight loss journey started July 17, 2008, one day after my daughter's first birthday.  Tipping the scales at 235 pounds at 5'3, being an over weight, over tired, out of shape role model no longer appealed to me and I knew it was time for a change.   Three pregnancies later, I had lost a total of 105 pounds.  I had run 2 marathons and dozens of half marathons.  Something was missing.  I was thin, but I wasn't fit.  I wasn't healthy.  I could feel it in my insides.  I was 136 pounds and a size 8.  Something didn't add up.   I got my certification in personal training, nutrition, weight management, and dove into supplementation and whole foods.  90 days later, I gained 10 pounds and lost two pants sizes (8 to a 4). 
     
    Continuing on this path, all of my clients wanted to know how I was doing it.  I always dreamed of creating a business that truly added value to people and improved their health.  My husband, Grant, and I decided it was time to take that leap.

    December 9, 2016, Simply Prepped Meals was born.  Based around the mission of providing whole food based nutrition to people's doorsteps, we set out to create a new idea that fast food didn't have to be expensive or bad for you.   Six months later, we built our permanent location in Cynthiana, IN.  Then, January 2, 2018, we entered into a partnership with the YMCA of Southern Indiana to continue spreading the word of meal prep and eating with purpose. 

    Amanda coaches individually as well as continues to drive their business.  Any questions about personal coaching can be directed to her at amanda@simplypreppedmeals.com

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