Eggs are definitely one of the healthiest sources of nutrients around the world. Whether they come from chicken or from ducks, eggs are some of the greatest sources of high-quality proteins. So, they can help provide energy and build muscle mass too. Egg yolks are loaded with vitamins A, D, E and B12, and also contain minerals like iron and zinc. A large egg contains around 70 to 80 calories, which also makes it a low-calorie food choice. And the best bit, there are so many ways to cook and eat eggs that you could never be bored!
All of these are the major reasons why adding eggs to your weight loss diet is one of the smartest things you can do. On the flip side, however, eggs can be quite harmful for your weight loss journey if you cook and eat them the wrong way. This is because, like most ingredients, eggs by themselves are nutrient-dense superfoods that will aid weight loss and good health. Yet, we all end up adding more ingredients while cooking, ranging from salt and oil to cheese and bread, that not only diminish the nutrient value of eggs but also adds more unnecessary calories.
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So, just adding eggs to your weight loss diet isn’t enough. Knowing what are the healthiest ways to cook eggs for weight loss and what are the unhealthiest ways to cook eggs for weight loss is equally important. After all, without appropriate knowledge of these methods, you can eat plenty of eggs for weight loss and still not get any benefits at all. Want to avoid that? Read on.
The healthiest ways of cooking eggs include methods that require the least amount of added fats and flavours. Here are five healthiest ways to cook eggs for weight loss.
Boiling Eggs
Boiling eggs is a simple and healthy method that preserves most of the nutrients. To boil eggs, place them in a pot, cover with water, and bring to a boil. Reduce the heat and let them simmer for about 4-6 minutes for soft-boiled eggs or 8-12 minutes for hard-boiled eggs, depending on your preference.
Poaching Eggs
Poaching eggs involves cooking them gently in simmering water without adding any additional fat. To poach an egg, bring water to a gentle simmer, add a splash of vinegar, create a whirlpool effect in the water, and carefully drop the egg into the center. Let it cook for about 3-4 minutes until the white is set but the yolk is still runny.
Scrambled Eggs
Scrambled eggs can be a healthy option if prepared without adding excessive butter or oil. Use a non-stick pan or a small amount of cooking spray to prevent sticking. Whisk the eggs with a bit of salt and pepper and cook them over low to medium heat, stirring gently until they reach your desired consistency.
Omelets
Omelets can be a nutritious option when prepared with a variety of vegetables and lean proteins. Use a non-stick pan or cooking spray and cook the beaten eggs over medium heat. Add your desired fillings, such as sautéed vegetables or cooked lean meats, and fold the omelet in half to enclose the fillings.
Steamed Eggs
Steaming eggs is a gentle cooking method that preserves their nutrients. Beat the eggs with a bit of salt and pour the mixture into a heatproof dish. Place the dish in a steamer basket or a pot with a few inches of water, cover, and steam for about 8-10 minutes until the eggs are set.
The unhealthiest ways of cooking eggs for weight loss typically involve adding excessive amounts of unhealthy fats or using high-temperature cooking methods that can degrade the nutritional value of the eggs. Here are some examples you should beware of.
Frying Eggs in Butter/Oil
Frying eggs in butter or oil can significantly increase the calorie content of the dish. While a small amount of cooking fat can be part of a balanced diet, using excessive amounts can lead to weight gain. Frying eggs can also result in a higher intake of unhealthy saturated or trans fats, which are not beneficial for weight loss or overall health.
Adding High-Fat Ingredients
Preparing egg dishes with high-fat ingredients like bacon, sausage, cheese, or heavy cream can add significant calories and unhealthy fats. While these ingredients can enhance flavor, their excessive consumption can hinder weight loss efforts.
Breading and Deep-Frying Eggs
Coating eggs in breadcrumbs or batter and deep-frying them significantly increases their calorie content. Deep-frying adds unhealthy fats and can result in a calorie-dense and less nutritious dish.
Overcooking Eggs at High Temperatures
Overcooking eggs at high temperatures, such as frying or scrambling them until they are browned or crispy, can result in the formation of harmful compounds and nutrient degradation. It's best to cook eggs at lower temperatures to retain their nutritional value.
Preparing High-Calorie Curries/Sauces
Preparing egg dishes with calorie-dense sauces like hollandaise sauce or creamy dressings can contribute to weight gain. These sauces often contain added fats, sugars, and other unhealthy ingredients. Similarly, cooking egg curries with a gravy loaded with ghee, butter, cream, spices, fried veggies and onions, etc can also lead to weight gain.
