Healthiest Way to Eat Eggs. Eggs have been demonized as an unhealthy food for years, due to their high cholesterol content. One large egg does contain around 208 milligrams of cholesterol — around two-thirds of your daily recommended intake. While this may seem like a negative, eggs raise your levels of “good” cholesterol and reduce “bad” cholesterol, according to nutritionist Kris Gunnars of Authority Nutrition, meaning dietary cholesterol has no adverse effect on your levels of blood cholesterol. However, how you cook your eggs does make a difference to how healthy they are.
When you boil an egg, the yolk isn’t exposed to a high heat. When egg yolks are exposed to high heat and oxygen for a long period the cholesterol is damaged, according to Bowden. Boiling eggs is the perfect solution to this, as the yolk isn’t exposed to the air at all. Soft or hard boiling are fine and the other benefit boiled eggs offer is that you can cook them up in the morning and take them to work for a low-carb, high-protein snack.
If you’re looking to cut back on your fat intake, use just the egg whites. All the fat is found in the yolk, and while there’s nothing bad about the fat in eggs, if you’re consuming other high-fat foods throughout the day, you may want to cut back on the fat in your morning omelet. The downside to ditching the yolks is that they contain all the vitamins and minerals, such as vitamin D, vitamin A, lutein and zeaxanthin, according to nutritionist Brian St. Pierre.
Use a non-stick pan for scrambled eggs and you don’t have to add any fat, which helps save calories. If you do decide to use something to stop your eggs from sticking, only use a small amount of coconut oil, olive oil or butter. Be careful when scrambling your eggs — if you scramble on a high heat and then leave your eggs sitting around before you eat them, this can lead to damage to the cholesterol in the yolks, according to Dr. Johnny Bowden, so cook them on low and eat them straight away. Add chopped mixed veggies to scrambled eggs to boost your vitamin and mineral intake.
The main benefit of poaching your eggs is that you don’t need to add any oil or fat. Make sure the yolks are cooked fully, as eggs contain a vitamin called biotin that aids with hair and nail health and is only activated and absorbed when fully cooked. Serve your poached eggs on a slice of whole-grain toast, with a little smoked salmon or lean ham for an extra protein boost.