Boiled eggs are one of those foods that regular people aren’t too sure about, but here’s exactly what the experts say about their supposed health benefits.
It depends where you start
Looking at the numbers first makes you think that eggs aren’t an issue at all. After all, the Mayo Clinic says a single egg has around 75 calories and 6 grams of protein, which are pretty good numbers for something so small.
Eggs contain useful vitamins like vitamin B12, vitamin D, and some vitamin A. There’s actually quite a lot going on inside them, nutritionally speaking.
The limit is not the same for everyone
Unfortunately, boiled eggs don’t work for everyone in the same way. Experts at Harvard say that anyone with diabetes or existing heart disease will need to be a little more careful.
These people may want to limit themselves to three egg yolks a week. Don’t eat them and assume you’ll be perfectly fine.
One of the risks
So why did people used to have an issue? It mostly came from cholesterol. People used to believe that egg yolks contained a lot of it. However, these ideas have changed.
Harvard Health Publishing said that one egg a day isn’t too bad for most healthy adults. It’s not linked to a higher risk of heart attack or stroke.
The yolk changes the answer
People tend to split when it comes to the yolk. Some experts, like those at Harvard Health, point to chemicals like lutein and zeaxanthin in the yolk that help with eye health.
The yolk also contains choline. Your body uses it to help your brain and nerves work properly.
Sure, only eating egg whites means that you’re reducing your cholesterol, but you’re also cutting out a big part of what makes eggs so useful to start with.
Boiling does one helpful thing
How you cook eggs also affects their nutritional value. Boiling them could be one of the best ways to do it. After all, you’re not adding anything extra to them.
Experts at the Mayo Clinic actually say a lot of the health problems with eggs come from how they’re cooked and what you add to them. For example, fried eggs and omelets can cause some health problems.
Sometimes the plain option helps
Health Canada says there’s only around 62 mg of sodium in a large boiled egg. That’s a lot better than most quick food that you can buy at the grocery store.
In fact, they might make for a healthier option than a lot of other convenient choices. They avoid the usual extras that are in most packaged snacks. You don’t have as much salt or hidden fats that usually sneak their way in.
One mineral does a lot of work
Another beneficial nutrient that comes from eating boiled eggs is something called selenium. There are around 15 micrograms of it in a single hard-boiled egg, and adults need roughly 55 micrograms of it a day.
But what is selenium exactly? It helps to support your thyroid and protects your cells, as it’s an antioxidant. It also reduces your risk of cancer
The company still matters
Let’s not forget that most people don’t eat boiled eggs alone. They tend to eat them with something else, like bacon, sausage, buttered toast, or dishes with a lot of cheese in them.
These extras are usually high in fat and salt. Sadly, a plain boiled egg won’t make a full breakfast plate loaded with processed food any better.
Cooking changes more than texture
Boiling an egg changes how your body uses the nutrition inside it, too. One study found that cooked egg proteins have around 90.9% digestibility, compared to 51.3% when they’re raw.
Of course, it doesn’t take an expert to know that we don’t usually eat raw eggs. Eating a boiled egg gives you nutrients in a way that your body can handle much more efficiently.
Sources: Please see here for a complete listing of all sources that were consulted in the preparation of this article.