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- As the egg cooks, it undergoes chemical changes due to heat exposure. The high temperatures during frying can cause the proteins to denature, meaning their shape changes, and their function is compromised. This can lead to a reduction in the nutritional benefits of the egg protein, especially if it is overcooked.
atlasbars.com/blogs/protein-explained/effects-of-frying-on-egg-protein-understanding-the-changes-to-egg-protein-during-the-frying-processEffects of Frying on Egg Protein: Understanding the Changes ...
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The nutritional value of eggs can change based on the cooking technique used and how long you cook them. Using low to medium heat is the best way to retain the nutrients in your eggs.
- Overview
- Nutrient content is often altered during cooking
- Boiling, simmering, and poaching
- Grilling and broiling
- Microwaving
- Roasting and baking
- Sautéing and stir-frying
- Frying
- Steaming
- Tips to maximize nutrient retention during cooking
Eating nutritious foods can improve your health and energy levels.
Surprisingly, the way you cook your food has a major effect on the amount of nutrients it contains.
Cooking food improves digestion and increases the absorption of many nutrients (1, 2).
For example, the protein in cooked eggs is 180% more digestible than that of raw eggs (3).
However, some cooking methods reduce several key nutrients.
The following nutrients are often reduced during cooking:
•water-soluble vitamins: vitamin C and the B vitamins — thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), folic acid (B9), and cobalamin (B12)
•fat-soluble vitamins: vitamins A, D, E, and K
Boiling, simmering, and poaching are similar methods of water-based cooking.
These techniques differ by water temperature:
•poaching: less than 180°F (82°C)
•simmering: 185–200°F (85–93°C)
•boiling: 212°F (100°C)
Vegetables are generally a great source of vitamin C, but a large amount of it is lost when they’re cooked in water.
Grilling and broiling are similar methods of cooking with dry heat.
When grilling, the heat source comes from below, but when broiling, it comes from above.
Grilling is one of the most popular cooking methods because of the great flavor it gives food.
However, up to 40% of B vitamins and minerals may be lost during grilling or broiling when the nutrient-rich juice drips from the meat (6).
There are also concerns about polycyclic aromatic hydrocarbons (PAHs), which are potentially cancer-causing substances that form when meat is grilled and fat drips onto a hot surface.
However, researchers have found that PAHs can be decreased by 41–89% if drippings are removed and smoke is minimized (8).
Microwaving is an easy, convenient, and safe method of cooking.
Short cooking times and reduced exposure to heat preserve the nutrients in microwaved food (9, 10).
In fact, studies have found that microwaving is the best method for retaining the antioxidant activity of garlic and mushrooms (11, 12).
Meanwhile, about 20–30% of the vitamin C in green vegetables is lost during microwaving, which is less than most cooking methods (5).
Summary
Microwaving is a safe cooking method that preserves most nutrients due to short cooking times.
Roasting and baking refer to cooking food in an oven with dry heat.
Although these terms are somewhat interchangeable, roasting is typically used for meat while baking is used for bread, muffins, cake, and similar foods.
Most vitamin losses are minimal with this cooking method, including vitamin C.
However, due to long cooking times at high temperatures, the B vitamins in roasted meat may decline by as much as 40% (6).
Summary
Roasting or baking does not have a significant effect on most vitamins and minerals, except for B vitamins.
With sautéing and stir-frying, food is cooked in a saucepan over medium to high heat in a small amount of oil or butter.
These techniques are very similar, but with stir-frying, the food is stirred often, the temperature is higher, and the cooking time is shorter.
In general, this is a healthy way to prepare food.
Cooking for a short time without water prevents the loss of B vitamins, and the addition of fat improves the absorption of plant compounds and antioxidants (6, 13, 14).
One study found that the absorption of beta carotene was 6.5 times greater in stir-fried carrots than in raw ones (15).
In another study, blood lycopene levels increased 80% more when people consumed tomatoes sautéed in olive oil rather than without it (16).
Frying involves cooking food in a large amount of fat — usually oil — at a high temperature. The food is often coated with batter or bread crumbs.
It’s a popular way of preparing food because the skin or coating maintains a seal, which ensures that the inside remains moist and cooks evenly.
The fat used for frying also makes the food taste very good.
However, not all foods are appropriate for frying.
Fatty fish are the best sources of omega-3 fatty acids, which have many health benefits. However, these fats are very delicate and prone to damage at high temperatures.
For example, frying tuna has been shown to degrade its omega-3 content by up to 70–85%, while baking causes only minimal losses (18, 19).
Steaming is one of the best cooking methods for preserving nutrients, including water-soluble vitamins, which are sensitive to heat and water (4, 5, 6, 17).
Researchers have found that steaming broccoli, spinach, and lettuce reduces their vitamin C content by only 9–15% (5).
The downside is that steamed vegetables may taste bland. However, this is easy to remedy by adding some seasoning and oil or butter after cooking.
Summary
Here are 10 tips to reduce nutrient loss while cooking:
1.Use as little water as possible when poaching or boiling.
2.Consume the liquid left in the pan after cooking vegetables.
3.Add back juices from meat that drip into the pan.
4.Don’t peel vegetables until after cooking them. Better yet, don’t peel at all to maximize their fiber and nutrient density.
5.Cook vegetables in smaller amounts of water to reduce the loss of vitamin C and B vitamins.
- Franziska Spritzler
Apr 18, 2023 · Choosing pasture-raised or organic eggs or a quicker cooking method may result in more nutritious eggs. When frying eggs, opting for high-heat cooking oil can help reduce harmful free radicals.
- Helen West, RD
Mar 18, 2024 · Opt for methods such as poaching, boiling, baking, and scrambling to best retain the nutritional value of eggs without adding unnecessary fat or sodium.
3 days ago · Cooking can change the nutrients in your food, for better or for worse. While some vitamins are sensitive to heat and lose potency during cooking, other nutrients become more bioavailable and easier for the body to absorb. “Cooking can destroy nutrients, but it depends on the method of cooking. Frying and boiling leads to more nutrient loss ...
Mar 12, 2022 · Both boiled and fried eggs are nutritious and delicious, but boiling eggs may preserve their nutritional value better than frying. It is important to vary the cooking methods to enjoy the full range of nutritional benefits offered by eggs.
Just like eggs cooked in other ways, fried eggs are rich in nutrients and can contribute towards a healthy diet when eaten as part of a balanced meal. However, the type of fat used in the pan is important.
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