Boiled eggs are not the ultimate answer... Egg cooking methods that help with dieting

Is eggs also science? Haha

Actually, I thought boiled eggs were the best during my diet.

If you eat a lot of eggs to lose weight, it's recommended to choose cooking methods that are easy to digest.

Soft-boiled eggs, scrambled eggs, omelets, and steamed eggs are said to be easier to digest.

The recipe recommended by nutritionists is called an omelet.

They say it's because it digests well and can include vegetables as well.

Using a whisk or similar tool to mechanically break down proteins is also said to be helpful; that's a useful tip.

Scrambled eggs, omelets, and steamed eggs are said to help with dieting^^

 

 

How is it better to eat eggs if you're on a diet?

If you eat a lot of eggs for weight loss, it is better to choose easy-to-digest cooking methods. Among various ways to prepare eggs, the relatively difficult ones to digest are raw eggs and fully cooked or baked eggs (stone-grilled eggs).

On the 2nd, Kim Min-jung, a certified American nutritionist, told Herald Economy, "The digestion and absorption of protein in eggs vary depending on the cooking method," and explained, "The amino acid bonds need to loosen through heat or acidic components for digestive enzymes to work effectively."

 

 

Protein structures are composed of small amino acids linked together like chains. When ingested, the stomach's pepsin (a protein-digesting enzyme in gastric juice) first breaks down the proteins. Subsequently, digestive enzymes such as trypsin in the small intestine further break them into smaller amino acids. The more the amino acid structures are unraveled and broken into tiny pieces, the easier the digestion becomes.

Loosening this tangled thread is 'moderate' heating. Slightly cooked soft-boiled eggs digest faster than raw eggs. According to data from the National Institute of Animal Science, the typical digestion time for soft-boiled eggs is about 1 hour and 30 minutes. The digestion time for raw eggs is longer, approximately 2 hours and 30 minutes. Furthermore, raw eggs carry a risk of Salmonella infection, which can cause food poisoning. Salmonella bacteria must be heated to at least 75 degrees Celsius for more than 1 minute to be killed.

To unravel the structure of amino acids, heating is necessary, but it must be done under the condition of "moderate" cooking at "low temperature." Cooking at high temperatures for a long time causes the amino acids, which had been released, to entangle with other molecules and form new bonds. This makes the structure more solid. That is why fully boiled eggs and mineral stone cooked foods are difficult to digest. On the other hand, soft-boiled eggs, scrambled eggs, omelets, and steamed eggs are easier to digest.

 

 

Nutritionist Kim Min-jung said, "Low-temperature cooking methods such as steaming effectively break down protein structures for digestion, but high-temperature cooking can cause proteins to become tightly clumped, making digestion slower."

Adding moisture or sugar, such as water or milk, is also an effective method. These ingredients interfere with the reassembly of protein molecules. Mixing them into scrambled eggs, omelets, or steamed dishes makes the texture even softer. In particular, milk adds a rich, nutty flavor.

Using a whisk or similar tools to mechanically break down proteins can also be helpful. Reducing the molecular size allows digestive enzymes to work more effectively.

The cooking method recommended by nutritionists is omelette. It is relatively easy to digest and can include vegetables. Adding vegetables like spinach and tomatoes that go well with eggs enhances the umami flavor. In particular, dietary fiber, which eggs lack, can be supplemented through vegetables.

<Source: Wikitribute>