Eggs are a quite common addition to many diets. They are especially known for their high-quality protein and essential nutrients. They also contain dietary cholesterol, which has been associated with heart disease concerns. While findings from the American Heart Association have tried to reduce the fear about the cholesterol in eggs, how we cook them still plays a role in our overall health. Here’s all we need to know whether overcooking eggs could increase cholesterol levels and raise the risk of heart disease.
How cooking affects cholesterol in eggs
They’re a healthy cooking method that retains the egg’s nutrients without added fats.
Eggs contain around 186 milligrams of dietary cholesterol per large egg, mostly found in the yolk. While dietary cholesterol was once blamed for increasing blood cholesterol levels and heart disease risk, it is not suggested that the impact may not be as significant as previously thought. According to the American Heart Association, eating one whole egg daily is generally safe for most people, especially if other sources of saturated fats are limited.
The health effects of eggs might differ based on how they are cooked. The cholesterol in eggs can oxidize when heated to high temperatures, creating compounds called oxysterols. Because these compounds can increase oxidative stress and inflammation in the body, they have been associated with an increased risk of heart disease.
What are Oxysterols, and why should you be concerned?
Oxysterols are formed when cholesterol is exposed to heat, especially at high temperatures, or through prolonged cooking. They are not unique to eggs and can be found in other cholesterol-rich foods like meat and cheese, particularly when these foods are fried, smoked, or aged.
The concern with oxysterols is that they can contribute to atherosclerosis (hardening of the arteries) by promoting the formation of plaques in blood vessels, thereby increasing the risk of cardiovascular problems.
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Safe cooking methods to minimise health risks
To reap the benefits of eggs while minimising potential health risks, it’s important to avoid overcooking. Here are some tips for safe egg preparation:
- Cooking eggs at lower temperatures can help reduce the formation of oxysterols. For instance, poaching or soft-boiling eggs are better options than frying or deep-frying.
- When frying eggs, go for oils with a high smoke point, such as avocado oil, which remains stable at higher temperatures and produces fewer harmful compounds.
- The longer we cook eggs, the more cholesterol is exposed to heat. Stick to shorter cooking times to retain the nutritional quality of the eggs while minimising oxidation risks.
- Adding vegetables to the egg dishes not only boosts the nutritional content but also introduces antioxidants that can counteract some of the oxidative stress caused by cooking.
