Egg dilemma: Balancing nutrition between soft and hard-boiled
Have you ever wondered which form of egg – soft-boiled or hard-boiled – is healthier? This question puzzles many egg enthusiasts. It turns out that the answer is not straightforward and depends on several factors.
Eggs are an integral part of our diet, valued for their taste and nutritional wealth. Some prefer soft-boiled eggs, while others favour hard-boiled ones. But which are healthier? Both dietitians and scientists are seeking answers to this question. Let's examine how different methods of egg preparation affect their nutritional value and why an egg is a true health treasure.
Egg – A natural capsule of vitamins and minerals
For centuries, eggs have been considered one of the most valuable food products. They are a rich source of protein, essential for muscle building and regeneration. But that's not all – an egg contains a diverse range of vitamins and minerals, including vitamins A, D, K, and B12, as well as potassium, zinc, and folic acid. Moreover, eggs provide the body with easily absorbable iron, which is particularly important in the fight against anaemia.
It is worth remembering that the method of preparing eggs significantly impacts their nutritional value. Raw eggs, although popular among certain groups, such as singers, carry the risk of Salmonella infection. A safer and healthier choice is cooked eggs – either soft-boiled or hard-boiled.
Soft-boiled or hard-boiled egg? Differences in nutritional values
Soft-boiled egg – Delicate and rich in nutrients
Soft-boiled eggs are considered one of the healthiest ways to consume them. The short cooking time preserves most of their valuable nutrients, such as vitamins A and D, and antioxidants. Additionally, as indicated by studies published in the National Library of Medicine, soft-boiled eggs are more easily digested by the elderly, making them an excellent choice for seniors.
Cooking a soft-boiled egg is an art that requires precision. Place the egg in boiling water for 5–6 minutes (depending on size) to achieve the perfect soft-boiled egg. This way, the white will set while the yolk remains runny and creamy, delivering full flavour and nutritional value.
Hard-boiled egg – A classic with slightly less value
Hard-boiled eggs are popular in salads, sandwiches, or lunch dishes. Their advantage is easy storage and no risk of undercooking. However, longer cooking times cause eggs to lose some vitamins, especially vitamin C and antioxidants.
According to the Health Digest portal, the hard-boiling process also reduces some beneficial properties of protein. Nevertheless, hard-boiled eggs remain a healthy choice, especially for those who prefer a more "solid" consistency.
Both soft-boiled and hard-boiled eggs have their advantages and disadvantages. If you care about maximising nutritional value, choose a soft-boiled egg. However, a hard-boiled egg will also be a good choice if you prefer a firmer consistency. Remember, the most important thing is to have a diet of variety and moderation when consuming each product.
