Prof Ronny Rachman Noor: Here’s the Secret to Cooking Eggs the Right Way
Chicken eggs are an affordable source of protein for the society. Eggs are rich in protein, vitamins, minerals, healthy fats, and various other micronutrients.
It is not an exaggeration to say that one egg contains various goodness to support a healthy life. As long as egg consumption is done according to the rules and eggs are processed in the right way.
Prof Ronny Rachman Noor, Ecological Genetics Expert at IPB University, explained that egg consumption is still debatable because the yolk contains a high amount of cholesterol.
“As an illustration, one large egg contains about 212 milligrams (mg) of cholesterol or about 71 percent of the recommended daily cholesterol requirement of 300 mg per day,” he said.
Currently, there are changes in policies and views regarding the negative effects of cholesterol that have caused controversy for decades.
“In various countries such as the United States (US), health authorities there no longer limit cholesterol intake per day. It is considered inconsistent with the facts regarding the negative effects of eggs. They consider it a business strategy to produce certain foods that are claimed to be healthy low-cholesterol foods that are of course more expensive,” he concluded.
Prof Ronny explained that the nutritional value of chicken eggs is highly dependent on the type of chicken and the feed given. Based on the results of the study, chicken rearing management also affects the nutritional value of the eggs produced.
“Chickens that are raised organically have better nutritional value than eggs produced by conventionally raised chickens,” he said.
In its development, changes in rearing management systems such as free range and pasture rearing systems make the eggs produced healthier, he continued.
Egg Cooking Techniques
We may be used to cooking eggs in various ways. However, there is a possibility that the way of processing is not appropriate, so that the good nutritional value of eggs will be drastically reduced.
Prof Ronny said that cooking and processing eggs is crucial, because it will eliminate harmful bacteria which, if consumed, will be harmful to health.
He explained that the most common way to cook eggs is to boil eggs for 6-10 minutes which will produce hard-boiled eggs. Then, boiling eggs at a lower temperature of around 71-82 degrees Celsius for 3 minutes which results in half-boiled eggs.
Other ways are frying eggs in oil, baking eggs in the oven until the eggs are cooked, beating eggs and frying them into scrambled eggs, making omelets, and cooking eggs using a microwave.
According to Prof Ronny, these various ways of cooking eggs will essentially make eggs easier to digest and the nutrients are more easily absorbed by the body due to changes in protein structure.
“The results of the study show that the human body can absorb about 91 percent of cooked eggs compared to raw eggs which are only 51 percent,” he explained.
In addition, he said that eggs are a source of biotin, which is very useful for the body because it plays a role in sugar and fat metabolism. Biotin is also a source of vitamin B7.
“In uncooked eggs, the avidin protein in the egg white will bind to biotin, so it cannot be absorbed and utilized by the body properly. Therefore, cooking eggs allows our body to utilize this biotin,” he explained.
According to him, the basic principle used in cooking eggs is not to use high heat. High heat will damage the nutrients that are contained in the egg.
“Therefore, cooking eggs at an appropriate temperature with a shorter time can maintain the nutritional value of eggs well,” he concluded.
As an illustration, cooked eggs will reduce vitamin A by 17-20 percent and reduce antioxidants by 6-18 percent. Despite the reduction, cooked eggs are still a source of protein that is rich in other nutrients, he explained.
It should be noted that cooking eggs at high temperatures will make cholesterol oxidize into oxysterols, which are associated with an increased risk of heart disease and affect blood pressure.
“However, various studies show that there is no relationship between eating eggs and an increased risk of heart disease,” continued Prof Ronny.
Egg Cooking Options
As already explained, cooking eggs will increase the availability of higher nutrients to be absorbed by the body. Cooking eggs also makes us avoid various bacteria that harm the the human body.
Prof Ronny said that the choice of egg cooking method is determined by each person’s taste. However, if you want to reduce calorie intake, then boiling eggs will be better than frying them.
“Not many people know that eating eggs combined with vegetables will be better, because the nutrient benefits of eggs and vegetables will increase, especially those related to fiber and vitamins,” he explained.
In addition, if we like fried eggs with its various variants, then the type of oil used must also be considered properly.
Prof Ronny urges us to use a type of oil that is stable and does not oxidize at high temperatures. This is because the use of this type of oil will form free radicals that endanger health.
According to him, the type of oil that is categorized as stable at high temperatures is oil made from sunflower seeds. “If at home you use oil made from coconut, you should use a cooking temperature lower than 177 degrees Celsius,” he explained.
He emphasized that cooking eggs in various ways such as boiling and frying will be very beneficial. It is recommended not to cook eggs for too long, especially at high temperatures because it will reduce the nutrients.
In addition, it will also increase cholesterol oxidation, especially when frying eggs in a deep fryer. “Let’s enjoy eggs that are rich in nutrients and benefits by cooking them properly,” said Prof Ronny. (IAAS/RUM)
