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Healthy and Not So Healthy Ways To Eat Eggs

Breakfast, lunch, snacks, or any time-hungry mode –people love to have eggs for any meal and in any desired way. Indeed, eggs are one of the most nutritious food items and offer various health benefits too. But are there any specific things to follow about eating eggs? Do you wish to know some of the healthy and not-so-healthy ways to eat eggs? Well, you have reached the right place. Let us look at some of the important points related to eating eggs.

Some studies have also reported that eggs have gained attention as they are a moderate source of calories, quality proteins, great culinary versatility, and low economic cost that makes them available to everyone.1

Eggs are one of the richest sources of animal protein and are considered the best food for the recovery and repair of tissues. They are considered beneficial for the elderly, children, and pregnant women.1 Although it has fat content it is healthy and moderate consumption is acceptable. Studies have confirmed that having up to one egg per day is not associated with increased heart risk in healthy individuals.2

Healthy and Not So Healthy Ways To Eat Eggs

Healthy and Not So Healthy Ways To Eat Eggs

Eggs are popular as a superfood – something that can offer you the best quality nutrition in a variety of styles. But sometimes, how it is cooked or consumed may dampen the benefits that it has to offer.

So, knowing the healthy and not-so-healthy ways to eat eggs can help in planning a healthy diet for your family.

Some of the healthy and not-so-healthy ways to eat eggs are given here:

Have Clean Eggs

Check your eggs when you buy them. Discard any cracked or discolored eggs. Check the expiry date or consume eggs within three weeks. Store them in the refrigerator until you need them, preferably in the coldest part of the fridge. Clean your hands and wash the eggs before using them.

Break open the eggs in a container and check them. Discard any egg with a foul smell, or which is discolored and looks or smells bad.

Have Cooked Eggs

One of the healthy ways to have eggs is cooked eggs as they are safe to have when they are cooked. Just like raw meat, raw eggs are not considered safe as there are chances of bacterial contamination.

Studies have reported cases of the consumption of raw eggs causing salmonellosis, hence considering the potential hazards of consuming raw eggs, it is best avoided.3

Some countries do offer Salmonella-free eggs but otherwise storing them by refrigeration from the point of collection and properly cooking the eggs can significantly reduce the risk of salmonellosis.4

Do not leave cooked or boiled eggs at room temperature for more than two hours.

Have Boiled Eggs

One of the best healthy ways to eat eggs is to have boiled eggs. When boiling them make sure you use drinking water for boiling. Place the eggs in a pot filled with water just enough to cover the eggs. Let them boil for 10 to 12 minutes. Once done, remove the eggs and rinse them under cool water.

Avoid overboiling them, which is noted if the egg cracks and the egg white comes out through it or a greenish ring appears around the yolk. This is one of the not-so-healthy ways to eat eggs.

You can enjoy boiled eggs as a snack by chopping them and sprinkling some salt and black pepper. Have it with a multigrain or whole grain toast.

You can also chop the boiled eggs and add veggies to make your favorite salad. Having boiled eggs served hot is one of the most preferred ways during winter or when you have a cold and want a dash of healthy, tasty food.

Have Scrambled Eggs

Scrambled egg is one of the most popular ways to have eggs. You can cook it with minimal oil and give a healthy twist to it by adding veggies. Heat a pan and add a teaspoon of olive oil. Add finely chopped veggies of your choice if you wish and sauté them a little. Onion, tomato, broccoli, mushroom, and baby spinach go well with this. Add beaten eggs to this and stir gently till the eggssolidify. (If you do not use veggies, you can just add the beaten eggs). Add a pinch of salt and pepper to it and cook it until it is well done.

Have An Egg Omelet

Similar to scrambled eggs but in this, the veggies are added to the beaten eggs in a bowl, and add salt and pepper to taste. Once you heat the pan and add a teaspoon of oil just pour the entire mixture into the pan. Let one side cook properly and then flip the omelet to cook the other side. Once done, serve it hot. You can have it with a toast.

Some believe cooking can reduce the nutritive value of eggs but the risk of bacterial infections and digestive issues is greater, so cooked eggs are considered the best option. It is thought to be one of the healthy ways to eat eggs.

There are various ways in which eggs can be cooked and several dishes can be prepared that contain eggs. Some not-so-healthy ways to eat eggs must be kept in mind.

Care should be taken about the other ingredients that are added to the recipe or the side dish that you have along with your egg preparation.

It is best to avoid delicacies that include refined flour, high fats, and sugars, instead try replacing them with multigrain flour and add other healthy alternatives like fresh fruits, nuts, and vegetable pulp.

Eggs are also used in muffins and pancakes that can be made healthily.

Frying eggs are not so healthy to have and regular consumption can be detrimental to health.

Some people who are allergic or intolerant to eggs must avoid having them that way.

The interesting facts about healthy and not-so-healthy ways to eat eggs can help you plan your diet and have eggs in the right manner. You can choose your preferred way of eating eggs keeping them as healthy as possible.


Pramod Kerkar, M.D., FFARCSI, DA
Pramod Kerkar, M.D., FFARCSI, DA
Written, Edited or Reviewed By: Pramod Kerkar, M.D., FFARCSI, DA Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:November 11, 2022

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