In this article, we will answer the question “Can you eat 5 eggs a day?”, and how to cook and eat eggs.
Can you eat 5 eggs a day?
Yes, you can eat 5 eggs a day but experts suggest eating only 1-2 eggs a day, depending on the total cholesterol intake of an individual. Eating 5 eggs a day is particularly dangerous for someone with high cholesterol or other risk factors for heart disease.
What is the healthiest way to cook eggs?
Cooking eggs has many different benefits that will be discussed later in the article. Following are the most common methods that can be used for cooking eggs.
Eggs, with their shells intact, are cooked in boiling water for 6-10 minutes. The longer you boil the eggs, the former the yolk turns out.
Water is simmered and maintained at 160–180°F (71–82°C). Then an egg is cracked into the simmering water. The cooking time is 2.5–3 minutes.
Frying involves cracking the eggs onto a hot, greased pan. You can cook your eggs, sunny-side-up or over-easy. The sunny-side-up involves frying the egg from one side only. The over-easy eggs are flipped and fried on both sides.
Baking involves cooking the eggs in a flat-bottomed dish inside a hot oven. The baked eggs are done when the white and the yolk are set.
To make the scrambled eggs, the eggs are whipped with spices and poured onto a hot, greased pan. When the eggs start to set, they are stirred and swept across the pan with a spatula. Scrambled eggs allow room for a lot of variations. You can add your favorite meat, cheese, or veggie add-ins to turn scrambled eggs into a full meal.
Omelet is prepared just like the scrambled eggs except the eggs are not scrambled while they are setting.
Microwaving is an unusual way to cook eggs but it saves time and cleanup. Refrain from microwaving eggs with their shells intact as it can cause the eggs to explode to do the pressure built inside them.
Does cooking improve the nutritional content of the eggs?
Cooking improves the bioavailability of the nutrients in an egg. This is because some of the nutrients in an egg become digestible upon heating. A study has shown that only 51% of the proteins in a raw egg are available for absorption. This figure jumps to 91% after the eggs are cooked.
Let us dig into the science behind this improved digestibility. In raw eggs, the protein compounds are held together in large, unstable, and complex structures. When the eggs are subjected to heat during cooking, these complex but weak bonds/structures uncouple resulting in the formation of new bonds.
The new bonds in the cooked egg have higher digestibility. When the egg undergoes this chemical change, it also changes physically; the egg white and yolk become rubbery and firm.
You might be familiar with Biotin. In case you do not know, biotin, also called Vitamin B7 or Vitamin H, plays an important role in fat and sugar metabolism. Eggs are an important source of this vitamin but the avidin proteins in the raw egg reduce the bioavailability of biotin.
Heat denatures the avidin protein and renders it unable to bind biotin, thus enhancing the bioavailability of biotin.
Does high heat cooking destroy the egg nutrients?
Prolonged exposure to high heat results in nutrient loss of any food product and the eggs are not an exception. One study has shown that cooking reduces the vitamin A content of the eggs by around 17-20%.
Moreover, cooking methods like microwaving, boiling, and frying eggs, have been found to reduce the antioxidant content of the eggs by 6-18%.
A 40-minute long baking session destroys the Vitamin D content of the eggs by 61%, compared to up to 18% when the eggs are fried, or boiled. This suggests that we can reduce nutrient loss by reducing the cooking time.
How does cooking affect the cholesterol in an egg?
On average, a single large egg provides 212 mg of cholesterol, which is 71% of the previously recommended intake of 300 mg per day. High heat cooking results in the oxidation of cholesterol-producing oxysterols.
An elevated level of blood cholesterol and oxysterols has been linked with an increased risk of heart disease. But there is a lack of scientific evidence to support this claim.
How to cook eggs the healthiest way?
Choose a low-calorie cooking method: Opt for boiled or poached eggs to cut back on your calorie intake.
Combine them with veggies: Cook your eggs with your favorite veggies or serve the veggies on the side. This is a great way to get a vitamin and fiber boost.
Fry them in an oil that is stable at high temperature: Oils that do not oxidize easily when subjected to high temperatures avocado oil and sunflower oil. If you opt for extra virgin olive oil or coconut oil, keep the temperature below 410°F (210°C) and 350°F (177°C), respectively.
Choose the most nutritious eggs you can afford: If it does not strain your budget, ditch the caged and conventionally produced eggs for pasture-raised and organic eggs. The latter is a rich source of micronutrients.
Don’t overcook them: High temperature and short time cooking reduce the loss of nutrients and production of oxidized cholesterol.
Other FAQs about Eggs that you may be interested in.
In this article, we answered the question “Can you eat 5 eggs a day?”, and how to cook and eat eggs.