Several times people like you ask whether fried egg is healthy. A fried egg can be a nutritious addition to a balanced diet when prepared in a healthy manner.
Eggs are a good source of protein, healthy fats, vitamins, and minerals.
However, the healthiness of a fried egg depends on how it’s cooked and what other ingredients are added.
1. Consider Fat Or Oil
Frying an egg typically involves using some kind of fat, such as butter or oil, in the cooking process.
While fat is an essential part of a balanced diet, it’s important to be mindful of the type and amount of fat used.
Opting for healthier cooking oils like olive oil or coconut oil can be a better choice than using excessive amounts of butter or unhealthy oils.
Saturated fat is highly available in the regular oils you see and frying it makes it even worse, especially on high heat.
This constitutes trans fat that increases risk of heart diseases and type-2 diabetes.
In fact, several cohort studies in US populations showed that higher consumption of fried foods was associated with an increased risk of type 2 diabetes and cardiovascular diseases, which are among the leading causes of death (1).
2. Consider Cooking Method
Additionally, the cooking method is crucial.
If you fry your egg in a way that retains most of its nutrients and doesn’t involve excessive oil absorption, you can still considered healthy.
Overcooking the egg or using excessive amounts of oil can reduce its nutritional value and increase the calorie content.
With a sedentary behaviour, the kind you carry on with as a person who does 9 to 5 or works from home, moderating the amount of calories you take is highly important.
This will help you maintain a good weight.
Therefore, to make a fried egg healthier, consider using minimal oil. Also, cook it on medium heat to avoid excessive browning or charring.
3. Try Alternative Traditional Frying
Also, you can try alternatives to traditional frying.
Some of these are poaching or using a non-stick pan with minimal or no added oil.
Adding vegetables or serving the egg with whole grain toast can further enhance its nutritional value.
Ultimately, moderation and balance are key.
While a fried egg can be part of a healthy diet, it’s important to consider the overall composition of your meals and incorporate a variety of nutrient-rich foods.
We can help you plan out your meal every week in a way that it will deliver nutrients based on your health needs.
This is especially for persons that are trying to reverse a disease or achieve specific dietary needs and goals.