Choosing the right fat for eggs: Dietitian's tips for a healthy breakfast

The jury has been out on eggs for a long time. They were once heavily criticised for their cholesterol-raising effect, but nowadays, they're increasingly returning to our menus. Eggs are a nutritious component of a tasty and balanced diet. They're packed with several valuable nutrients such as B vitamins and vitamins A, D, E, and K. They also provide ample amounts of phosphorus, potassium, calcium, and magnesium. The method chosen to cook them, however, can significantly influence these benefits. Frying is often frowned upon - but is it ready for redemption?

Eggs take centre stage in many weight-loss diets. They're low in calories, yet highly filling, which reduces the temptation of snacking between meals. A variety of cooking methods can cater to healthy eating needs. Unquestionably, soft-boiled eggs, requiring no extra fat, are the healthiest option. Omelettes offer a great variation, letting you add your favourite ingredients, so they never get monotonous.

If the previously mentioned dishes don't impress you, there's always room for good old fried eggs or scrambled eggs. These require some fat though, so it's crucial to choose wisely.

The recommendation is to stay clear of unhealthy fats such as lard, butter, or coconut oil for frying. Instead, opt for healthier alternatives like canola oil or olive oil, which boast high smoke points. A higher smoke point means the fat is less prone to breaking down, thereby maintaining its nutritional value. Regardless of the type of fat used, remember to use as little as possible - just enough to lubricate the pan.