Boil, Poached, Or Omelet? Here's How To Cook The Healthyest Eggs

Illustration of egg cooking. (Freepic)

JAKARTA - Eggs have long been known as a complete source of nutrition. This small food contains a perfect combination of protein, healthy fat, and various important vitamins. However, as public awareness about healthy lifestyles and weight management increases, one interesting question arises, does the way we cook eggs really affect the benefits?

Reporting from the Times of India page, a study published in the Journal of Agricultural and Food Chemistry owned by the American Chemical Society (ACS) provides an interesting answer to this.

The researchers examined how boiled eggs, poached eggs, andANGes are digested by the body, as well as how these cooking methods affect the absorption of nutrients.

The results show how you process eggs can actually affect how the body processes protein, fat, and energy.

When you boil, poached, or shake the egg into a rot, you actually not only change the taste and texture but also the microscopic structure.

ACS research found that each method of cooking forms a different 'food matrix', namely a physical and chemical network that brings together nutrients in food.

Boiled eggs have a solid and tight structure. While poached eggs tend to be softer and half-difficult. Economy is usually cooked with oil or butter, which has a porous texture and is more spongy.

This difference affects the way digestive enzymes break down proteins and fats in the stomach and intestines. This means that the way you cook eggs determines how much nutrition the body can actually absorb.

To find out its effect, ACS researchers conduct digestive simulations using a laboratory model that mimics the digestive system of the elderly, the group usually has lower digestive power. They then measure how much protein, fat, and vitamins (such as A and D) the body manages to absorb.

The results are quite interesting. Omelet is the most difficult to digest. The protein breaking can drop to 37% compared to other methods in weak digestive conditions.

Poached eggs have the best results. Protein and fat are the easiest to absorb because the process of cooking with soft water makes the egg structure easier to decompose.

Cooking eggs are also classified as easy to digest, although slightly below the poached egg. Vitamin A remains stable in all ways of cooking, while vitamin D3 decreases in absorption in less efficient digestive conditions, especially in the elderly.

A gentle cooking method such as poached can help the body utilize egg nutrients more optimally, especially for those who have a slow digestive system.

Although this study does not directly measure changes in weight, the results provide a clear picture for those who use eggs as part of a healthy diet or diet. Here are the reasons:

- Efficient protein absorption increases your saturation. When the body is able to break down and absorb protein properly, the hormones that suppress appetite will increase, helping you eat less throughout the day.

- Fat absorption affects the energy balance. Poached and boiled eggs do not require additional fat, so calories remain low. On the other hand, kalau is often cooked with butter, oil, or cheese that can increase calories significantly.

- Vitamins help metabolically. Vitamins A and D play an important role in maintaining endurance, muscle function, and metabolism of all things related to energy burning.

In other words, the softer the cooking method, the easier it is for the body to absorb nutrients from eggs, and the greater the chance you feel full with less calories.

No need to rush out of your morning tug. Keep in mind, this ACS research is done in a laboratory, not in humans directly.

So although the results show differences in nutritional absorption, it cannot be concluded that one way of cooking is really more effective at losing weight than others in the real world.

However, the results of this study provide us with the insight that the texture and way of cooking does affect how the body utilizes nutrients.

Low-boiled eggs, easy to carry, and very easy to digest, are suitable for a diet program.Poached egg maintains good nutritional content without additional oil.

Fixed omelet can be a healthy choice if cooked with a little oil and added vegetables, not cheese or processed meat. So that doesn't mean awareness should be avoided, but we need to adapt it to each other's nutritional goals and needs.

The discovery of ACS opens new avenues for research on how food structures (food matrices) affect the absorption of the body's nutrition and metabolism. Follow-up studies with human participants will help answer whether differences in cooking methods really have an impact on body saturation, metabolism, or composition.

Scientists are also interested in seeing whether this difference is more influential in certain groups, such as the elderly who tend to have lower digestive enzyme activity so that they may benefit more from boiled eggs or poached eggs.