Can you cook eggs with vegetable oil?
In this brief guide we will address the question, “can you cook eggs with vegetable oil?” and discuss the benefits and drawbacks of cooking eggs with vegetable oil, the best options of vegetable oil to cook eggs and how to cook eggs with vegetable oil.
Can you cook eggs with vegetable oil?
Yes, you can totally cook eggs in vegetable oil. The use of vegetable oil, contrary to beliefs, does not increase the risk of metabolic diseases, unless they are incorrectly used, such as in repeated deep-frying procedures (1,2).
Besides, vegetable oils are related to many positive health effects, depending on the source (2). Vegetable oils contain polyunsaturated fatty acids which are essential to maintain health.
What is the best vegetable oil to cook eggs?
The best option of vegetable oil to cook eggs is olive oil, especially virgin olive oil, which is related to a reduced risk of cardiovascular disease (1). Olive oil can be used for frying at medium and low temperatures (3).
Olive oil is rich in oleic acid, a monounsaturated fatty acid. When submitted to heat, olive oil generates less oxidative compounds. While the consumption of fried foods is related to higher incidence of obesity, cardiovascular disease and diabetes, frying using olive oil is not.
Olive oil contains phytochemicals, including vitamin E, polyphenols and squalene, which are antioxidants and prevent oxidative stress in the body. Oxidative stress leads to inflammatory diseases, such as atherosclerosis (2).
What are the benefits and drawbacks of cooking eggs with vegetable oil?
The benefits and drawbacks of cooking eggs with vegetable oil are related to the benefits or drawbacks of the vegetable oil chosen. Different vegetable oils have different properties. Some examples are given in the table below (2,3):
|Canola oil||very low amounts of saturated fats, help reducing cholesterol levels||The consumption of coconut oil has been reported to have negative effect in the liver|
|Corn oil||May prevent against diabetes||Has higher levels of saturated fats than other cooking oils|
|Coconut oil||Have anti-inflammatory effects and helps reducing the cholesterol levels in blood||The consumption of coconut oil has been reported to have negative effect in the liver|
|Sunflower oil||Help in the treatment of atherosclerosis||Contains very low amounts of omega-3 fatty acids|
|Palm oil||Contains beta carotene, vitamin E and other antioxidants||Contains a high level of saturated fats|
How can you safely cook eggs with vegetable oil?
To safely cook eggs with vegetable oil, it is important to cook using a low or medium heat and not to fry using high heat. In addition you should not deep-fry the eggs in vegetable oil or use previously used vegetable oil.
These practices are related to elevated health risks, such as increased risks of developing cardiovascular disease, diabetes and obesity (1,2).
Frying with oil and the reuse of frying oils leads to the generation of oxidized lipids and free radicals, which can cause inflammatory diseases.
How to cook eggs with vegetable oil?
To cook eggs with vegetable oil, follow the instructions (4):
- 1 egg
- 1 tsp cooking oil
- Other spices, according to personal preferences
- Add oil of your preference in a pan at low or medium heat
- Wait till the oil is heated and pour the egg in the pan
- Add spices and salt according to personal preferences
- Cook the egg for 1 to 2 minutes until egg whites are fully white and turn the egg over to cook the egg yolk
- Cook for additional 1 minute till the egg yolk is cooked
- Turn off the heat
Other FAQs about Eggs which you may be interested in.
In this brief guide we have addressed the question, “can you cook eggs with vegetable oil?” and discuss the benefits and drawbacks of cooking eggs with vegetable oil, the best options of vegetable oil to cook eggs and how to cook eggs with vegetable oil.
- Sayon-Orea, Carmen, Silvia Carlos, and Miguel A. Martınez-Gonzalez. Does cooking with vegetable oils increase the risk of chronic diseases?: a systematic review. British J Nutr, 2015, 113m, S36-S48.
- Ganesan, Kumar, Kumeshini Sukalingam, and Baojun Xu. Impact of consumption and cooking manners of vegetable oils on cardiovascular diseases-A critical review. Trend Food Sci Technol, 2018, 71, 132-154.
- Barrete, L. Cooking Oils: Which One When, and Why? 2015. University of Rochester.
- Paetsch, T. 5 Ways You Can Make Eggs. University of British Columbia.