Long considered an essential food, the egg can be tasted in multiple ways. Certain cooking methods further preserve its nutritional benefits. Discover which to favor to optimize health contributions without sacrificing the pleasure of taste.
TL; Dr
- The egg white must be well cooked.
- The raw yellow preserves its essential nutrients.
- Ideal cooking combines white cooked and raw yellow.
If we were to elect the chameleon food par excellence in our kitchens, theegg would impose itself hands down. Available in a thousand and one recipes, he accompanies our meals from morning to night, attracting young and old. However, behind this apparent simplicity, hides a less known reality: all the ways to cook it do not offer the same benefits.
Cooked white: an essential nutritional asset
Surprisingly, consume the raw egg white is not the best idea to enjoy its riches. According to the dietician Stéphanie Drieuthe latter contains antiproteases – molecules that slow down the absorption of proteins by our body. In practice, this means that only 50 % of white proteins are assimilated when it has not been heated. But that’s not all: there is also Avidine, a substance preventing the good absorption of the vitamine B8. By cooking white, these brakes are eliminated: ” We then assimilate up to 90 % of proteins Assures the specialist.
Raw yellow: the secret of preserved micronutrients
Let’s go to the hidden star: the raw egg yolk. This concentrate of vitamin A, ofomega 3 And antioxidants is very sensitive to heat. As soon as it is cooked too hard, part of its assets disappears. This is why it is better to preserve its original texture or, at least, avoid any overflow. To use the words ofStéphanie Drieu« Yellow will be much more interesting raw ».
Ideal balance: mastering semi-cooked cooking
The secret lies in a fair balance between cooking and preservation of nutritional qualities. The so-called “half-le” cooking are to be preferred to fully enjoy theegg. For that :
- The shell, calf or poached egg offers a perfectly cooked white without altering the benefits of yellow.
- The egg on the dish may be suitable if the yellow remains runny.
Choosing the right method not only varies the pleasures in the kitchen, but also to optimize all the intake of this flagship product. For those who seek to combine gluttony and health, there is no need to sacrifice the pleasure … just adopt this double game cooking!
