The Healthiest and Unhealthiest Ways to Cook Your Eggs

Are you trying to lose weight or be the healthiest version of yourself? Eat more eggs, encourages one expert. Dr. Alan Mandell is a doctor and social media influencer who regularly shares health tips with his followers. In a new viral video, he discusses how eggs can help you achieve your health goals, how you should eat them, and everything else you need to know about them. “I have a lot of great information to share with you about eggs,” he says at the clip's start.

You Can Get More Nutrition Depending on How You Cook Eggs

“I'm not here in any way to tell you you should eat them or not eat them. But I'm here to tell you the facts on how you can get the maximum effective assimilation from eggs, depending on how you cook them,” says Dr. Mandell. “There are better ways of getting more nutrition from eggs, such as cooking them in certain ways versus others.”

Two Eggs Boast 13 Grams Protein

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According to Dr. Mandell, “there is no doubt” that eggs are a superfood. “Eggs can do wonderful things for the body,” he says. “Just two eggs contain 13 grams of protein, and we know that protein is important for building and maintaining muscle, fighting infections, and growing healthy nails.”

They Also Offer Many Other Benefits

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Eggs are also “one of the few foods on the planet that have all nine essential amino acids,” he says. “Eggs include iron that helps carry oxygen to the cells, vitamin A that maintains healthy skin and eye tissue, vitamin D that strengthens bone and teeth,” he adds. “Vitamin E and antioxidants play a part in maintaining good health and preventing disease,” while “vitamin B12 helps keep the body's nerves and blood cells healthy.”

They Also Have Folate, Selenium, and Choline

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“It has folate, selenium, which acts as a major antioxidant,” he says. And choline, “which plays a strong role in brain development and function.”

Heat Will Kill Bacteria

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“There are many different ways of cooking eggs, but there's one good thing about heat,” he says. “It will kill bacteria that potentially could be harmful to the body.”

You Can Boil Eggs in Their Shells

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He goes over the various cooking methods. “We can soft boil or even hard boil our eggs and cook it in their shells. The longer we cook it, the harder the yolk will get,” he says.

You Can Poach Them

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Another similar method? “We can poach our eggs and cook them in slightly cooler water, but only cook them for two to three minutes,” he says.

You Can Fry Them

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“We can fry our eggs and put them in a hot pan that contains another layer of cooking fat. It may be sunny side up, maybe sunny side, down over easy, or even both sides,” he continues.

You Can Bake Eggs

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Another less popular method? “We can actually bake our eggs as well in a hot oven.”

You Can Scramble Eggs

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“We can scramble our eggs,” he says. He adds that they “are beaten in a bowl, poured into a hot pan and stirred over a lower heat.”

You Can Make Omelets

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“We can make omelets where the eggs are beaten and poured into a hot pan, and then they're cooked slowly over heat until they're solid,” he continues.

You Can Even Microwave Them

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A less popular method? “Microwaving our eggs, there is a lot of controversy about that,” he says.

He Recommends Cooking Them Over Lower Heat

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“The best nutrition you're gonna get from your eggs is when you cook it on a lower heat in less time,” he advises. “If you're cooking your eggs at high temperatures, the cholesterol in them can become oxidized, and it can reduce compounds known as oxy sterile. The studies show that the oxy-sterile compounds, as well as the oxidized cholesterol cooked on high heat for long periods of time, are what potentially can lead to heart disease or cardiovascular problems. But it's not the egg; it's more of the oxidation that's taking place that sets the body up for more potential problems.”

You Can Eat Eggs and Have Low Cholesterol

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“Overall, a healthy person can have eggs and eat eggs and still have low cholesterol,” she said. “If your liver is producing normal cholesterol because it produces 80% of it on its own, and we only take in 20%, so therefore, if you're taking in less cholesterol, your liver should make more. And if you're taking in too much cholesterol, your liver should produce less.”

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You Don’t Maximize Health Benefits with Raw Eggs

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“There are many other people out there that eat raw eggs,” he reveals, but notes that there is research finding that with raw eggs, you're only getting 51% of the protein. “Drinking it raw as when it's heated up, is able to assimilate up to 91% of protein of that egg.” Other research has found that you only get the biotin by heating up the egg.

Cooking Eggs Shorter and at Lower Heat Is Better for You

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The bottom line? “Overall, shorter and lower heat cooking methods cause less cholesterol oxidation and help retain most of the eggs' nutrients,” he says.

Poached and Boiled Eggs Are the Healthiest

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What is the best type of eggs to eat? “Poached and boiled eggs, either hard-boiled or soft-boiled, are the healthiest,” he says.

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You Also Won’t Be Adding Extra Fat

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“Another big thing is you don't add all that extra saturated fat that potentially can lead to more oxidation, and the healthiest eggs will be your organic and pastured eggs,” he says.

More About Eggs

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In the caption he also reveals nutritional information about eggs. “One egg has only 75 calories but 7 grams of high-quality protein, 5 grams of fat, and 1.6 grams of saturated fat,” he writes.

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Eggs Are a “Disease-Fighting” “Powerhouse”

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He also writes that eggs offer “iron, vitamins, minerals, and carotenoids,” he says. “The egg is a powerhouse of disease-fighting nutrients like lutein and zeaxanthin.” And if you enjoyed this article, take advantage of these 20 Superfoods for People Over 50.

Soraya (@project.s.lifestyle) is a weight loss coach and TikTok influencer with a massive following on social media. In her viral videos, she shares tips on how to get your dream body “without ditching your favorite foods.” In one of them, she explains that healthy morning meals don’t have to be complicated. “Five lazy breakfast ideas for weight loss,” she explains. “I'm a certified macro nutrition coach and fat loss coach, and I help women achieve their weight loss goals without cutting out their favorite food.” Body Network also asked The Diet Diva, Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian, to weigh in on her breakfast ideas.

Eggs and Toast

“The first breakfast idea is just toast and eggs,” says Soraya. “This meal takes five minutes max to make, and it can be very customized. You can have your eggs boiled, scrambled, fried. You can make it into an egg sandwich or just have the toast egg separately.” Eggs are a very nutritious and filling way to get protein for breakfast, says Collingwood. “I agree that there are a ton of ways to prepare them, including adding veggies to make it an omelet and boost nutritional value. Toast can be whole grain and can actually be in the form of English Muffins or even whole grain Bagel – half or whole depending on calorie range.” She also recommends egg muffin bites “that you can make up ahead of time with veggies and eggs/egg whites and have them on hand to warm quickly for 30 seconds in the microwave when you are in a rush.”

Oatmeal

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The second meal she recommends is oatmeal. “This is great because you can just pop in the microwave for 30 seconds to a minute and you're good to go.” She suggests either pre-made higher protein oatmeal or making it from scratch with oats and adding in some sources of protein. “Quick oats are just as nutritious as steel cut oats in terms of providing good whole grain without added sugar. You can make it with milk or added protein and calcium or add a scoop of protein powder to boost the protein as well. Also top with berries and a few walnuts for some antioxidants and healthy fats,” adds Collingwood.

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Veggie Omelet

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Number three is a veggie omelet. “Same thing as the first one. It takes about five minutes or less. You can add a bunch of veggies, spice, and seasonings to really customize it to your taste preferences,” she says. Collingwood is also a fan. “I like to mix egg whites with one whole egg so you can have more volume and fewer calories but also get the high nutritional benefit of some of the yolk,” she adds.

Peanut Butter Banana Toast

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The fourth breakfast is almond butter or peanut butter banana toast. “This is essentially one slice of bread covered with almond butter or peanut butter topped with bananas,” explains Soraya. “This is a super simple meal. You don't have to cook anything, and it's protein packed and nutrient dense.” Collingwood is also a fan but notes “that it is not really protein packed.” She points out that one slice of bread will have 3 grams of protein (depending on brand) and 1 tablespoon of peanut butter has 4 grams of protein but 8 grams of fat. “You can use powdered peanut butter (and reconstitute it with water) for more protein and fewer calories and fat,” she suggests.

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Greek Yogurt

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“And number five, the one I eat every single day because it's so easy and delicious, it's a Greek yogurt,” Soraya exclaims. “You want to take vanilla Greek yogurt or a flavored Greek yogurt, top it with granola, cookie crumbles, fruit, really customize it to your preferences. A great mix of protein, carbs, and it's so easy to make. You can't go wrong with this one.” Collingwood also loves Greek yogurt. “I always top mine with fruit, usually berries and grapes,” she says. “A sprinkle of granola also gives it a nice crunch and some more carbs.”

💪🔥Body Booster: Try and incorporate protein into your breakfast. It will help keep you satiated and fuller longer throughout the day, making you less likely to grab unhealthier options. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

A good breakfast can make a big difference to how you feel for the whole day. “Breakfast is important for several reasons,” registered dietitian Charlotte Furman tells UW Medical Center. “Eating a meal in the morning provides the necessary fuel for your body and brain. It can also help regulate hunger, reducing the urge to snack throughout the day. For children, eating breakfast has been positively associated with academic performance, as well as a decreased risk of obesity.” Here are eight breakfasts packed with superfoods to help with weight loss and start the day off on the best note.

Berries and Yogurt

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A yogurt and fruit bowl with added seeds/grains/nuts is a great option for a healthy, delicious breakfast. “The fruit is not a token sprinkle, nor a decorative touch,” Monique Tello, MD, MPH, tells Harvard Health. “The fruit makes up the bulk of this meal. There’s fiber in the fruit and plant sugars in their natural form, not to mention healthy fat in the nuts and protein in the yogurt. A low-sugar yogurt will leave us feeling more satisfied for longer. We won’t get the insulin spike that triggers hunger pangs (unlike when we eat processed carbs).”

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Overnight Oats

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Overnight oats are a convenient, healthy breakfast option. “Many breakfast foods can be prepped in advance or require very little preparation,” Furman says. “One of my favorite breakfasts when I have little time is overnight oatmeal. Oatmeal can be combined with fruit & milk (any kind) and put in the refrigerator the night before and is ready to eat in the morning – no cooking required!”

Eggs or Egg Whites

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Eggs are versatile, delicious, and packed with nutrients. “Many breakfast meats are high in sodium and saturated fat, which could increase your low-density lipoprotein (LDL, otherwise known as ‘bad’) cholesterol levels,” registered dietitian Melinda Gong tells UC Davis Health. “Instead, swap that meat for a hard-boiled egg. Eggs contain protein and fat-soluble vitamins such as vitamins D and E. If you want to consume less cholesterol, egg whites also provide a lot of protein without any added fat and cholesterol. A breakfast sandwich made up of a whole grain English muffin, one egg and a slice of tomato or avocado is a balanced breakfast that will keep you going all morning.”

Whole Grain Cereal

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Try a whole grain cereal packed with fiber to start the day on the right foot. “A healthy cereal is one that is minimally processed and is not full of added sugars, food dyes, preservatives, and other components that could negatively affect health,” clinical dietitian Regina Shvets tells Johns Hopkins Health. “Look for cereal that has the fewest ingredients, with the first being 100% whole grain. Avoid those with more than 5 grams of sugar per serving. Hot or cold, remember to pair your cereal with milk, Greek yogurt, fruit, nuts, or seeds for an additional boost of protein, vitamins, and other healthful ingredients.”

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Healthy Fats

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Opt for a breakfast that contains healthy fats. “Healthy fats come from foods like avocados, olive oil, nuts, seeds, oily fish, and eggs,” Sammie Gill, RD, tells Zoe. “For breakfast, you might have:

– Toast with avocado, nut butter, hummus, egg, or tahini.

– Scrambled eggs and smoked salmon

– Greek yogurt with seeds and nuts

– Homemade granola with plenty of seeds and nuts

– Chia seed pudding with berries

– A cheese, tomato, and spinach omelet.”

Tofu

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Protein is important for weight loss, muscle growth, and satiety. “If you’re looking for plant-based protein options, tofu is a winner for making an egg-like scramble,” Gong says. “You can also cut the tofu into slices and pan fry it to create a patty in place of meat.”

When To Eat?

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Remember, breakfast doesn’t necessarily have to be eaten first thing in the morning. “The great thing about breakfast is that its timing can be flexible,” Furman says. “Even if you don’t eat immediately after waking up, try to make sure to space your meals out so that you don’t get too hungry at a particular time, which can lead to eating too fast or too much.”

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Avoid These Foods

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So, what should you avoid for breakfast? “The main foods that I would recommend limiting in the morning are processed cereals or pastries, which contain a lot of added sugars and little nutritional value,” Furman says. “As well as breakfast meats such as sausage and bacon which have been shown to increase risk of some cancers when eaten regularly, and which are also high in saturated fats, which increases risk of heart disease.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.