Neither fried nor scrambled: this is how you should cook the egg to maximize its proteins.
Learn what the ideal method is to cook it and how to integrate it into your daily diet to obtain all its benefits.
The egg, that versatile and nutritious food, is one of the most complete sources of protein that we can incorporate into our diet. However, the way we cook it can make the difference between maximizing its nutrients or losing some of them in the process.
Why are proteins important in our diet?
Proteins are one of the three essential macronutrients, along with carbohydrates and fats. These molecules not only provide energy but also play a crucial role in the formation, repair, and maintenance of the body's tissues. Additionally, they are indispensable for the proper functioning of the immune system and the production of enzymes and hormones.
In this context, the egg stands out as one of the most complete sources of protein, as it contains all essential amino acids in optimal amounts. It is a particularly valuable food for vegetarians looking to balance their diet with high-quality proteins.
The correct way to cook the egg to preserve its proteins
Cooking the egg not only affects its texture and flavor but also its nutritional profile. Cooking it properly is essential to optimize the digestibility of its proteins and preserve its nutritional value as much as possible. According to experts, the healthiest methods are:
Hard-boiled or poached egg
Cooking the egg in boiling water is one of the most effective and healthy ways. These methods do not require the use of fats, making them an ideal option for those looking to maintain a low-calorie diet. Additionally, they allow the egg to retain most of its proteins intact.
- Hard-boiled egg: Cooked in its shell in water for 8-10 minutes.
- Poached egg: Involves immersing the egg without its shell in vinegar water, achieving a soft and juicy texture.
Cooking with healthy oils
If you prefer fried, scrambled, or omelet eggs, use high-quality oils, such as extra virgin olive oil. This type of healthy fat not only enhances the flavor of the egg but also provides beneficial fatty acids for the body.
How to add the egg to your daily diet
Thanks to its versatility, the egg can be integrated into a wide variety of dishes. Here are some ideas to incorporate it into your meals:
- In salads: Add it hard-boiled for texture and protein.
- Omelettes: Combine it with spinach, mushrooms, and cheese for a complete breakfast.
- Whole grain toast with avocado: A nutritious and delicious classic.
- In tortillas: Try the traditional potato tortilla or variations with vegetables.
- Stuffed eggs: Ideal as an appetizer or snack.
- In vegetable woks: Adds protein to your stir-fries.
- Soups and stews: Add poached egg for a nutritious touch.
- Gramajo scramble: A popular recipe that mixes potatoes, onion, and egg.
Other protein-rich foods
Although the egg is an excellent source of protein, it is not the only one. It is important to diversify our diet to obtain a balanced combination of amino acids. These foods are divided into complete and incomplete proteins:
Complete proteins
- Meats: Beef, pork, lamb, chicken, turkey, and rabbit.
- Fish: Sardines, salmon, tuna, and trout.
- Eggs: Both chicken and quail.
- Dairy: Milk, cheeses, and yogurts.
Incomplete proteins
- Legumes: Soybeans, lentils, chickpeas, and peas.
- Cereals: Oats, rice, wheat, corn, and quinoa.
- Nuts: Almonds, walnuts, and hazelnuts.
- Seeds: Sunflower, chia, and flaxseed.
To complement incomplete proteins, it is advisable to combine them in the same meal, for example, rice with lentils or whole grain bread with hummus.
How much protein should we consume daily?
The daily amount of protein we need depends on several factors, such as body weight, age, and level of physical activity. On average, specialists recommend consuming approximately 1.5 grams of protein per kilogram of body weight. For example, a person weighing 70 kilograms should consume around 105 grams daily.
It is important to remember that not all proteins have the same biological quality. Animal-based foods, such as eggs, have a greater capacity to be absorbed and utilized by the body.
The benefits of the egg beyond proteins
In addition to being an excellent protein source, the egg contains other essential nutrients for health:
- Choline: Important for brain development and cognitive function.
- Vitamin D: Contributes to bone health and strengthens the immune system.
- Essential fatty acids: Especially in the yolk, which helps keep the heart healthy.
Incorporating eggs into your diet is a simple and delicious way to improve your nutrition and maintain a healthy lifestyle.