Are fried eggs worse than boiled eggs? Fighting stereotypes

Which eggs are healthier: raw, boiled or fried?

A chicken egg is one of the richest sources of protein. It often acts as a subject of dispute between doctors. The product has high nutritional value and relieves hunger for a long time. The substances in its composition strengthen the immune system and activate mental activity. Raw eggs are considered the healthiest. Their advantages include:

• reduction of stomach acidity due to its enveloping effect;
• excellent protein digestibility;
• preservation of all useful substances.

Under the influence of high temperatures, some vitamins and minerals are lost. Due to the changed structure, the product is absorbed more slowly. That is why raw eggs, compared to fried and boiled eggs, are more useful. However, their use is not always safe. The fact is that heat treatment destroys not only some of the beneficial substances, but also pathogenic microorganisms. Eating raw eggs can easily become infected with salmonella.

When choosing a cooking method, you need to consider whether a person is overweight. When fried, the product is higher in calories. This is due to the presence of vegetable oil in the composition. If we talk about a boiled product, then soft-boiled cooking is more preferable. Hard-boiled eggs contain sulfur compounds, which often cause flatulence. Therefore, it is advisable to limit their use to people with gastrointestinal diseases.

The calorie content of a dish can be increased by various sauces, vegetable oil and additional ingredients.

Attention! People who eat fried eggs for breakfast experience a significant increase in energy throughout the day.

What's the harm?

Chicken eggs have not only beneficial properties, but also contraindications. The ovomucoid protein can cause allergies. It does not collapse even during heat treatment. Therefore, if a negative reaction occurs, the product should be completely excluded from the diet.

Raw eggs are harmful if they are laid by a sick bird. Then the risk of contracting salmonellosis is high. But in people with strong immunity, the disease practically does not manifest itself. Negative symptoms occur only in a weakened body.

To destroy bacteria, the shells are thoroughly washed in hot water and soap, and then kept in a soda solution. But pathogenic organisms usually accumulate near the yolk, penetrating there through the pores. Eliminating them in this way is quite problematic. Therefore, the best way out of the situation is to drink products only from healthy domestic birds.

On large farms, chickens are fed an antibiotic - tetracycline, which destroys pathogens. Constantly entering the human body, this substance is addictive. If in the future you need treatment with a drug containing tetracycline, it will not have the desired effect.

What are the benefits of scrambled eggs?

Scrambled eggs are not only a satisfying and tasty, but also a healthy dish. It has a balanced composition. In addition to protein, it contains a lot of vitamins and minerals. The fatty acid content is of primary importance. They are involved in metabolic processes and have a positive effect on brain function. The vitamins in eggs affect the appearance of hair, nails and skin.

Ratio of BJU per 100 g of product:

• proteins – 12.5 g;
• fats – 14.19 g;
• carbohydrates – 1.35 g.

The benefits of fried eggs are due to their rich composition. The main value lies in protein, which is a building element. But besides it, it also contains many useful substances. These include:

• choline;
• calcium;
• phosphorus;
• lutein;
• vitamins A, PP, E and B;
• amino acids;
• protein;
• sodium;
• niacin;
• lipids.

Lipids are one of the most important sources of energy. When properly digested, they release more of it than carbohydrates. In addition, they are considered the basis of the cell membrane. Amino acids in chicken eggs participate in metabolic processes and regulate the functioning of the gastrointestinal tract. B vitamins have a positive effect on the functioning of the nervous system. Retinol normalizes visual acuity and prevents the development of ophthalmic diseases.

Recommended reading: The benefits of chicken eggs

To make the fried egg more healthy, you need to use a little vegetable oil. Just grease the bottom of the pan with it. To reduce the risk of contracting intestinal infections, it is necessary to fry the eggs thoroughly, paying special attention to the protein part. The beneficial properties of scrambled eggs include:

• preventing blood sugar fluctuations;
• improved fertility;
• normalization of blood flow in the brain;
• launch of metabolic processes;
• improvement of visual function;
• replenishment of energy balance;
• stroke prevention;
• acceleration of muscle mass gain;
• improvement of hair condition;
• strengthening bones and teeth;
• increasing immune defense;
• prevention of cardiovascular diseases;
• memory improvement;
• protection against viral diseases.

Beneficial properties of scrambled eggs for women

Women often add fried eggs to their diet in order to lose weight. This nutritious dish perfectly satisfies hunger and fits into the calorie norm. In addition, scrambled eggs have a positive effect on the condition of hair, skin and nails. This is due to the rich content of nutrients. The vitamins present in the dish are also beneficial for the woman’s reproductive system. They promote the production of germ cells and dampen the inflammatory process.

The permissible number of fried eggs per day directly depends on a person’s weight

The benefits of scrambled eggs for men

The most useful types of scrambled eggs can be found in the diet of men involved in sports. This is due to the fact that the dish is considered the richest source of protein. It is necessary for athletes to tone the body and build muscle mass. Selenium and zinc in fried eggs improve the quality of seminal fluid, which has a positive effect on reproduction. In addition to other things, the vitamin composition ensures stabilization of the nervous system.

Beneficial properties of scrambled eggs for children

The building protein, which is the basis of fried eggs, is also needed by the child’s body. Thanks to it, the correct formation of the musculoskeletal system, brain cells and digestive organs occurs. The presence of the product in the diet allows you to replenish your energy supply and strengthen your immune system. Fried eggs with vegetables are considered especially useful for children.

How to choose

There is an opinion that the naturalness and beneficial properties of the product depend on the color of the shell - white or brown eggs have different chemical compositions and effects on the body. However, the color of the shell is just a genetic feature that depends on the breed and color of the chicken's plumage.

Birds that are snow-white carry eggs of the appropriate color, while birds that are brown, golden or spotted carry brown eggs. Moreover, they have identical chemical composition.

To choose a fresh and high-quality product that can be consumed raw, you should adhere to the following recommendations:

1. Hold it in your hand, feel the weight. The fresh product seems a little heavier because its contents have a denser consistency;
2. If there is an ovoscope at a retail outlet, then you should illuminate it with this device;
3. View labeling. The letter “D” indicates that the product can be stored for no more than a week, and the letter “C” - no more than a month. It is preferable to choose the first option;
4. Carefully inspect the packaging and assess the condition of the eggs. If they are sticky, it means some of them have been broken. A negligent attitude towards cargo transportation suggests that the carrier could have neglected storage rules. Such products are not worth buying.
5. Omega-3 labeling on packaging indicates a high fatty acid content. This means that the birds were fed special food enriched with valuable components, which has a positive effect on the final product.

It is also believed that a bright yolk indicates high quality. This statement is fundamentally incorrect. Its color depends on the food the chicken ate. If it contained coloring substances - lutein, xanthophyll or yellow pigments, then the yolk will acquire a rich orange color.

And if there are no such substances in food (for example, in alfalfa), then there will be no corresponding pigment in the yolk. Many manufacturers use this trick and deliberately add dyes to the food. Therefore, you should not chase bright colors. It does not guarantee high quality at all.

Both small and large eggs are equally useful. Their composition depends on the diet of the laying hen. The second type is more expensive, but the difference in price is due only to their size.

It is almost impossible to confuse a chicken and a duck egg. The second is distinguished by its large size - its weight is about 90 g, which is 1.5 times more than the first. And if you look at a goose embryo, both previous varieties will seem like babies - its weight is approximately 200 g.

It is best to buy homemade eggs, which are environmentally friendly and do not contain harmful impurities. Birds receive only natural food without hormones and antibiotics. They are difficult to find in large retail chains. Most often they are sold by private farmers.

A natural homemade product can be distinguished by its rich, pleasant smell and different calibers.

Is scrambled eggs good for breakfast?

Most often, fried eggs are eaten for breakfast. Numerous studies indicate the need to eat nutritious meals in the first half of the day. The benefits of fried eggs in this case are invaluable. They charge you with energy and provide a feeling of fullness for a long time. Cholesterol in the dish does not have any harmful effects when consumed for breakfast. The main advantage of scrambled eggs is the speed of cooking.

Comment! Due to the presence of fat-soluble vitamins in the composition, the product effectively prevents the development of pathologies of the visual organs.

Which scrambled eggs are healthier?

Scrambled eggs made from fresh ingredients are considered healthier. You can increase the nutritional value of a dish by adding vegetables to it. Tomatoes, green beans and bell peppers are most often used as additional ingredients. The taste of fried eggs is well complemented by finely chopped greens.

Recommended reading: Benefits of tomatoes for the body

The benefits of scrambled eggs with tomatoes will be more pronounced if you use olive or coconut oil for frying. For cooking, it is advisable to use a non-stick stove. You can also get rid of the yolks or reduce them to a minimum. The ideal ratio would be 3 whites to 1 yolk.

We recommend reading: Coconut oil: properties, how to use

Scrambled eggs with onions also have significant benefits. Due to its addition, the dish has a bactericidal effect and stimulates the internal secretion of the gastrointestinal tract. In addition, onions contain substances that have a beneficial effect on the condition of blood vessels.

How many fried eggs can you eat per day?

Despite the benefits, fried eggs are recommended to be consumed in limited quantities. A safe dosage is 1-2 eggs per day. This standard was officially established by WHO specialists. People who exercise can increase the amount of protein to 3 pieces per day.

It should be remembered that it is advisable to eat scrambled eggs immediately after cooking. It can be stored in the refrigerator for no more than 2 days. It is not advisable to keep it in a frying pan, since oxidation of the constituent elements of fat occurs. That is why before placing the dish in the refrigerator, it is transferred to a plate.

Raw eggs should be checked for freshness before cooking. To do this, they are placed in a container of water. Fresh eggs sink to the bottom, and rotten ones float to the surface.

For better protein digestibility, fried eggs are eaten together with greens.

How many calories are in an egg and are eggs good for weight loss?

There are many reasons for our universal love for eggs.

Firstly, eggs are what we can consider a superfood because one serving is enough to provide us with the required daily dose of protein to get us through a busy day.

Secondly, it's a versatile dish because it can be prepared in many different ways, so you'll never run out of reasons not to cook it. If we love eggs so much, what do we know about it?

The more pressing issue is, do we know its exact nutritional component? If not, how many calories are in an egg?

Is it possible to eat eggs every day?

To learn more about eggs and their calorie content, the first question should be: can you eat eggs every day? Well, you'll be glad the answer is because it's YES.

According to Healthline, you can eat eggs every day as long as you don't eat more than three eggs. If you don't believe it, research shows that the average person eats at least eighteen eggs per week.

This includes containing eggs in breads, baked goods and other dishes that require eggs. Besides that, who wouldn't want to eat eggs every day when they are considered one of the healthiest foods in the world?

Are eggs good for weight loss?

There are two sides to this because eggs also play versatile roles in fitness. Eggs can be a good source for weight loss and muscle building as they are rich in protein. That being said, the answer to the fact that eggs are good for weight loss is another YES.

Whatever your diet plan, eggs are a protein staple. One particular diet plan, called the ketogenic diet, even encourages you to use eggs as a substitute for all carbohydrate-rich foods. By only eating protein-rich foods such as eggs, the body will enter a state of ketosis, in which the body will use stored fats for energy instead of sugar starch.

What's more, eggs keep you feeling full so you don't crave food for longer intervals, and boost your metabolism thanks to the protein, and they are generally low in carbohydrates and calories compared to other protein sources.

What's the healthiest way to eat an egg?

While there is still debate about the best way to cook an egg, the healthiest way to eat an egg is fairly certain. Here are some of the healthiest ways to eat an egg, depending on your point of view.

First of all, let's consider their shelf life. Eating eggs in the first week of storage is considered to be the healthiest, because the balance of good cholesterol and the required amount of protein they contain is still at its peak.

Second, learn how to cook an egg. Eating a boiled or poached egg over low heat for seven to ten minutes is the healthiest way to eat an egg. Too much heat to cook eggs destroys the protein content of the yolk, which is where all the whites are, so you don't want it. Frying them in saturated fat makes it less healthy, too.

According to Live Healthy, you should also remember that the healthiest way to eat a boiled or poached egg is to eat it without adding salt, oil or other seasonings.

How many calories are in egg white?

Leading health sites such as Women's Health have published that one large egg has a total calorie content of 68. They also stated that 50 to 55 of the 68 calories come from the yolk, while the remaining 13 to 17 come from the white.

1 large egg = 68 calories

This is the reason why people who want to reduce calories without compromising their egg requirements choose only egg whites.

How many calories are in a fried egg?

The estimated number of calories for each large egg (which is approximately 45 grams) when fried is 90. In addition to being significantly higher in calories, fried eggs also have a higher cholesterol content due to the saturated fat in the cooking oils and high fat content. cooking the yolk gave it a higher cholesterol content.

1 large fried egg = 90 calories

How many calories are in boiled egg white?

Fitness sites will tell you that boiled egg whites alone will give you 17 calories. So, if you are looking for a more cost-effective way to eat a low-fat diet, eating only egg whites may benefit you. Besides reducing fat, egg whites are also a rich source of leucine, one of the essential amino acids that can help with weight loss.

1 boiled egg white = 17 calories

How many calories are in scrambled eggs?

One scrambled egg contains at least 95 calories, but we all know that a typical breakfast bowl contains two scrambled eggs, giving you 190 calories for a typical breakfast.

Health sites will also tell you that the calorie content of an omelette depends on where it was prepared, because the omelette at your favorite fast food chains gives you at least 210 calories per serving due to the use of saturated fats such as vegetable oil, butter and more sodium to cook.

1 scrambled egg = 95 calroe

How many calories are in a poached egg?

Poached eggs are considered one of the healthiest ways to cook eggs as it only requires water. If you don't sprinkle it with sodium, fill it with butter, or add it between toast, a normal poached egg without seasoning will contain 77 calories. This is more than enough for your required energy supply in a busy schedule.

1 poached egg = 77 calories

Calories in a medium egg

Let's assume that the medium sized egg we are talking about is boiled. One medium sized boiled egg contains 65 calories, so you won't be adding any seasoning to it when you eat it. It's interesting to note that a medium-sized raw egg contains more calories than a boiled one - 72 calories.

1 medium boiled egg = 65 calories

1 medium raw egg = 72 calories

Conclusion

The calorie content of eggs varies depending on how they are prepared. Boiled and poached eggs, because they rely only on water, have slightly lower calories than scrambled and fried eggs because they rely on cooking oil with saturated fat.

Another reason for the different caloric content of eggs is the seasonings and seasonings we use when we eat them. Adding salt already significantly increases the calorie content of eggs, not to mention adding our favorite butter and toast. If we're talking about calories, where you eat them can be a problem.

For example, home-cooked eggs will have fewer calories than instant eggs. Also, a low-fat egg is only possible if we eat the egg whites, and cooking on low heat makes eggs healthier than cooking on high heat.

So what do you see? We still have a lot to learn about our breakfast staples. We have indicated the calorie content of the egg. We can also look at the protein and sodium content if we want to get a complete picture of how much an egg provides when it comes to nutrition. For now, the verdict remains: eggs are a superfood, and we will always love them.

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Are fried eggs harmful?

Fried eggs can be harmful if the cooking rules are not followed. It is extremely important to consume them in moderation. Fried eggs are considered harmful due to their high fat content. In 1 yolk it is present in the amount of 7 g. When consuming 3 yolks a day, you have to limit yourself in other meals, since the daily fat intake is 21-25 g. That is why the abuse of fried eggs negatively affects the figure.

Due to the content of bad cholesterol, excessive consumption of scrambled eggs can contribute to the development of atherosclerosis. It is a process of blocking the vascular cavity with cholesterol plaques.

Fried eggs can act as a potential allergen. Most often, individual intolerance develops in children. It is provoked by substances such as lysozyme and albumin. In some cases, eating fried eggs causes flatulence and indigestion. If heat treatment is insufficient and stale eggs are used, there is a risk of contracting an intestinal infection. It can lead to serious consequences.

The danger of fried eggs lies in the content of carcinogens. They are released during the heating of vegetable oil. Carcinogens are considered the main catalyst for the development of malignant tumors.

Is it bad to eat eggs every day?

Experts recommend eating fried eggs 3-4 times a week. This is quite enough to replenish the supply of nutrients and maintain energy resources. Daily consumption is permissible only if there is no more than 1 egg in the diet per day. Many people are interested in whether scrambled eggs for dinner are harmful or beneficial for the body. If there is no need for weight loss, then a ban on this dish is not imposed.

Advice! It is advisable to buy chicken eggs not in a store, but from people who breed chickens.

Benefits of boiled eggs

A well-known nutritionist said that egg white is healthier than fish, meat and dairy products. It is perfectly digestible and contains all the necessary amino acids.

Very often everyone focuses on the white, without mentioning the unique properties of the yolk. But it is precisely this source of vitamins B, D, A, E.

• For pregnant. A boiled egg contains calcium, magnesium, zinc, phosphorus, sulfur, iron, potassium, manganese - which can replenish the body's reserves after pregnancy and childbirth and help recover. The element choline promotes normal intrauterine development of the baby and reduces the possibility of congenital deformities.
• For men. The protein contained in eggs provides an excellent opportunity to build muscle mass. Men prefer this product because it has a generally beneficial effect on men's health and potency.
• For women. A boiled egg contains substances that help improve hematopoietic processes and thereby alleviate menstruation and replenish the body. They also help to avoid pathology, tumors and other diseases of the mammary glands.
• When breastfeeding. Postpartum is not an easy period for every woman. The body is weakened and requires replenishing reserves. In particular, boiled eggs are an indispensable product during the recovery period. However, it is worth remembering that they are a strong allergen. And they should be introduced into the diet carefully and little by little, monitoring the baby’s reaction.
• For children. Eggs can be introduced into a child’s diet at the age of 8 months. If the baby does not have any allergic manifestations, then they can be consumed 1-2 times a week. For a small organism, eggs will serve as the foundation for high-quality growth and development.

Is it possible to eat fried goose eggs?

Goose eggs are found on sale less often than chicken eggs, but are not inferior to them in nutritional value. Their characteristic feature is their large size. One egg is enough to prepare a portion of the dish. It is believed that in terms of volume it replaces 3-4 chicken eggs. The shell of goose eggs is much stronger and lighter. When used correctly, the product cleanses liver cells and stimulates brain activity. In addition, it is able to slow down the aging process of the body.

Regular supermarkets do not sell goose eggs; they are bought from farmers

Fried goose eggs are quite fatty. They have an intense smell and bright taste. They can only be eaten by those who are not trying to lose weight. Raw goose eggs are strictly prohibited for use due to the possibility of salmonellosis infection.

Everything you need to know about the best source of protein - chicken eggs

Running enthusiast and editor of SportPriority

“Eggs are the reference source of protein for an athlete; other protein sources are judged against them. This is the most popular, cheapest and highest quality product, which is simply necessary for building muscle mass, so bodybuilders literally buy whole trays of chicken eggs and eat them every day. Read about why you should eat eggs, how best to cook them and how not to get harmed from them.”

Protein in whites and protein in yolks

Egg white suits our body better than any other protein that should be taken for effective training. It is perfectly digestible and consists almost entirely of albumin (or ovoalbumin, 10%) and water (90%). In terms of absolute values, one egg, including the yolk, contains about 6-7 grams of albumin, and the yolk also contains ovoglobulin, coalbumin, ovomucoid, ovomucin, lysocin and avidin.

A chicken egg can weigh from 35 grams (3rd category) to 75 grams (highest category), it contains only 4 grams of fat (monounsaturated and polyunsaturated (Omega-3) fatty acids), carbohydrates - 0.5 grams, lecithin - 150 mg. The remaining weight in small quantities consists of various vitamins (including A, E, K, D and B12) and minerals (calcium, zinc and iron), and water.

The composition also contains riboflavin, folic acid and cholesterol, which is the main component in the synthesis of testosterone and does not increase the total level of cholesterol in the blood. The energy value of an average egg is 157 kcal per 100 grams, and the biological value indicator is equal to one (a complete set of all essential amino acids).

Do you eat the whole thing or just the whites?

Very often on the Internet you can find recommendations to throw away the yolks or eat them in minimal quantities. The fact is that fats (even healthy Omega-3s) enhance the oxidation process and “waste” the body’s oxygen. Too many of these fats do not benefit the body, but the harm can be mitigated very simply - just consume natural antioxidants - beans, blueberries, cranberries and other berries, prunes, apples. Not only will they prevent oxidation, but they will also add more vitamins, metals and other substances to the diet.

Eating raw eggs is not recommended because they slow down the release of the enzyme trypsin - it affects the speed of digestion. Chicken eggs must be subjected to heat treatment, at least 70°C (at this temperature the trypsin inhibitor is destroyed). Cooking also kills harmful bacteria that can enter through or from the shell, and, of course, protects against salmonellosis, a common poultry disease.

You should not eat raw eggs

There is no need to be afraid of cholesterol in a chicken egg, especially for athletes who do not have any health problems associated with it. It will only strengthen the body’s cells and become a building material for new ones. This is especially true for a growing body and when muscle mass increases, when new fibers grow - in fact, this is what happens in bodybuilding, so cholesterol is simply necessary here.

The benefits and harms of scrambled eggs in lard

Lard is considered a rich source of healthy fats. Its presence in the diet effectively prevents the development of cardiovascular diseases. Scrambled eggs cooked in lard relieve the feeling of hunger for a long time and saturate the body with essential substances. Despite this, the harm and benefits of scrambled eggs with bacon or lard are often the subject of debate. This is due to the high calorie content of the dish. If you consume it in the first half of the day and control the portion size, you don’t have to worry about weight gain.

Should you eat fried eggs when losing weight?

Fried eggs are not prohibited when losing weight. On the contrary, nutritionists advise including them in the diet. After all, they are the most useful source of protein and minerals. The main thing is to regulate the portion size and take into account the calorie content of the dish. With the right approach, including fried eggs in your diet can even help you lose weight.

Cysteine, which is part of chicken eggs, has a beneficial effect on metabolic processes. At the same time, it removes toxins from the body. Being a rich source of protein, eggs suppress appetite and regulate energy expenditure. However, consuming the product in large quantities is strictly prohibited. In this case, you will not be able to lose weight. You should also avoid diets that involve adding scrambled eggs to every meal. It not only prevents weight loss, but also harms the condition of the gastrointestinal tract.

Recommendations for use

Before you start preparing the dish, you should make sure the eggs are fresh. There is a simple method that is not difficult to do at home. You need to place an egg in an aqueous saline solution; if it floats, then the product is not fresh and is spoiled.

It is necessary to wash eggs, but only before direct consumption, because the shell has a protective layer that allows the egg to be stored and not lose its quality. It is best to store the product in the refrigerator, where the environment is most suitable for it.

If you think about it, eggs are the most popular product. We use it to prepare all kinds of baked goods, salads and dressings, casseroles and soups.

And most importantly, the amount of micro and macronutrients found in eggs is the same, both raw and thermally processed. But there are great health risks when consuming the raw product.

Contraindications

Despite the abundance of beneficial properties of the product, it also has contraindications.

The most significant of them include:

• allergic reaction;
• inflammatory processes in the liver;
• period of exacerbation of chronic gastrointestinal diseases.

Fried eggs pose a direct danger only if used incorrectly. In other cases, they provide significant health benefits. In excess, they can cause bloating and indigestion. Therefore, in case of exacerbation of gastrointestinal diseases, their use should be abandoned.

Important! In terms of speed of digestibility, egg white is equal to meat white.