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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics

Diet

Boiled or Scrambled: What's the Healthiest Way to Enjoy Eggs?

Eggs being a nutritional powerhouse, but how you cook them affects their health and nutritional benefits. But what’s the healthiest way to enjoy eggs?  

Introduction

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Eggs are a superfood that you need daily. They contain high-quality protein for muscle repair and are packed with vitamins like B12, A, D, and E. They are also high in fats, which are good for brain and heart health. 

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Still, the question remains the same: Which form is better, boiled or scrambled? Let’s compare! 

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The nutritional breakdown suggests that boiled eggs are low in calories and fat, while scrambled eggs are higher in fat due to the addition of butter or oil while preparing them. 

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If you are looking for weight loss, boiled eggs are a better option as they are low in calories and fat, have no added oil or butter, and keep you full for longer. Scrambled eggs can still be a good option and eaten occasionally if cooked without excess butter or oil. 

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For easier digestion, scrambled eggs have a softer texture and are easier on the stomach, especially for people with sensitive digestive systems, as some people observe bloating with hard-boiled eggs. 

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As most of the nutrients are heat sensitive, boiled eggs retain most of their nutrients as they are cooked at lower temperatures, while scrambled eggs lose some vitamins like B-complex and D vitamin due to heat exposure.

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For better heart health, boiled eggs are a good option as they do not need any oil or butter, making them heart-friendly. While scrambled eggs can increase the intake of unhealthy fats if cooked in butter or processed oils. 

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For muscle building, both boiled and scrambled eggs are great. Scrambled eggs can have a better advantage when cooked with milk for extra protein, veggies for fibre and cheese for healthy fats (in moderation)

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Both boiled and scrambled eggs have advantages, and which one to include will definitely depend on your health goal. The best practices for cooking eggs would be to use low heat, avoid excess butter or refined oils, and add veggies for additional fiber.

Conclusion

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