This post has been updated since its initial publish date to include more expert insight.
Figuring out what to eat for breakfast is probably one of the most common dilemmas many of us have. After all, it is considered the most important meal of the day. You always want to make sure that you start your morning with a healthy, bloat-beating breakfast so that you’re able to provide your body with the proper nourishment it needs. Aside from this, having a well-balanced, nutritious meal gives you energy, boosts your brain function, and strengthens your immune system.
In fact, eggs are actually a good breakfast food you might just want to consider. They’re packed with proteins, rich in vitamins, and have properties that can even help with brain development. The best part? They can either be fried, scrambled, sunny side up, and more. The possibilities are endless! But what exactly is the best—and healthiest—way to cook your eggs? We asked naturopath and general family practitioner Dr. Yelena Deshko to find out. She said that it’s important to limit the amount of oil you use and to opt for cooking styles like boiling, poaching, or baking to avoid frying the egg. Keep reading to see what she has to say.
Health Benefits Of Eggs
Before anything else, Dr. Deshko shares, "Eggs are a powerhouse food when it comes to nutrient density. An average egg contains approximately seven grams of protein and a significant amount of [B vitamins], Vitamin D, and minerals such as phosphorus and selenium."
She adds, "The protein content in eggs helps stabilize blood glucose levels and increase satiety between meals, which is helpful for controlling food cravings." So if you're looking for a meal that can make you feel full to avoid weight gain and keep your blood sugar in check, choosing eggs is the smartest way to go.
READ MORE: The One Healthy Breakfast Dietitians Say You Can Eat Every Day Without Gaining Weight
The Healthiest Way To Cook Eggs
As mentioned earlier, there are many ways you can prepare eggs. According to Dr. Deshko, "The healthiest cooking methods do not add extra oils or [butter] (as eggs are naturally high in saturated fats). Cooking processes such as boiling, poaching or baking help you reap the nutritional benefits of eggs without increasing the fat and calorie content." Similarly, an article published by Insider reports, "Poaching contains less fat and fewer calories than frying or baking, as it requires less heat and added oils. [Additionally,] boiling an egg keeps the yolk intact, containing all the nutrients in one stable location."
The important thing to remember here is that you want to keep the egg's fat and calorie content to a minimum. When you cook an egg with additional ingredients such as oil and butter, it will only make its nutritional value worse. That's why it's essential to opt for healthier cooking oils like extra virgin olive oil, avocado oil, and more. If you really want to upgrade your meal, you can add fat-burning condiments like hot sauce or cayenne pepper for a twist. They can help boost your weight loss efforts and lead to a flatter stomach.
