Cooking scrambled eggs takes just a few minutes, and boiling an egg even less. It’s no wonder that eggs are often chosen for a quick and hearty breakfast.
However, eggs are often criticized for their high cholesterol, fat content, and potential health risks. We spoke with Anna Ivashkevich, a nutritionist and clinical psychologist-dietitian, to find out if having scrambled eggs and soft-boiled eggs for breakfast is beneficial:
Eggs are one of the most nutritious protein foods that should definitely be included in your diet. They contain vitamins B4, A, H, PP, folic acid, sodium, calcium, phosphorus, iron, iodine, and about 80% of the daily norm of tryptophan.
Moreover, eggs are a nutritious food (100 grams contain 12.7 grams of protein, 11.5 grams of fat, and 0.7 grams of carbohydrates) and are quickly absorbed. They are also an excellent source of lecithin, which is necessary for optimal brain function and maintaining a normal state of the central nervous system.
It is best to consume eggs at breakfast, as they provide energy, activate mental activity, and increase resilience to stress. However, due to tryptophan, eggs can also be included in dinner: firstly, they will help you cope with insomnia, and secondly, one egg before bed will not affect your weight. For a late dinner, you can replace a regular meal with a boiled egg and vegetables.
In one study conducted by American scientists, it was found that a breakfast with eggs contributes to weight loss. Overweight participants replaced their usual flour-based breakfast with an egg-based one while maintaining the overall calorie content of the morning meal. The results showed weight loss and a reduction in waist circumference among the participants.
How to Cook Them Best
It is optimal to consume hard-boiled eggs, as in this case, the body absorbs about 90% of the beneficial substances. If this method does not suit you, you can prepare poached eggs or fried eggs — these methods will help preserve the necessary amounts of vitamins D and A.
How Many Eggs Can You Eat
You can eat 1-2 eggs a day. It does not matter what you eat them with: separately, in salads, on sandwiches, or as a side dish to main courses.
It is important to note that you should not separate the whites from the yolks and eat them separately. The yolk contains many beneficial substances, fats, and vitamins, while the white contains proteins and essential amino acids. By consuming the whole egg, you will provide your body with the complete set of vitamins and trace elements from this product.
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