Healthiest Ways to Enjoy Eggs: From Boiling to Baking
Eggs are a breakfast favourite across the globe, celebrated for their rich nutritional value and versatility in cooking. While eggs offer numerous health benefits, how they are prepared greatly influences their nutritional impact. Some cooking methods preserve the natural goodness of eggs, while others may diminish their benefits by adding excess fats and calories. Here's a look at the healthiest ways to prepare and enjoy eggs.
Are Eggs Good for Your Health?
Absolutely. Eggs are among the most nutrient-dense foods available. They are packed with high-quality protein and contain essential amino acids. Additionally, they provide vital vitamins such as B12, D, A, E, and choline, which are important for brain function and development. Eggs are also a source of antioxidants like lutein and zeaxanthin, which help protect eye health. When consumed in moderation, eggs may help increase HDL (good cholesterol), supporting heart health. Their satiating properties also make them a valuable part of weight management diets.
Healthiest Ways to Prepare Eggs
1. Boiled Eggs
Boiling—either hard or soft—is one of the healthiest cooking methods for eggs. Boiled eggs are low in calories and contain no added fat. This method retains most of the egg's original nutrients and requires no oil or butter, making it an ideal option for a nutritious snack or meal.
2. Poached Eggs
Poaching is another fat-free cooking technique that preserves the egg's nutrients, especially the antioxidants lutein and zeaxanthin. This method involves gently cooking eggs in simmering water, maintaining their texture and nutritional profile without adding any calories from oil or butter.
3. Scrambled Eggs with Vegetables
Scrambled eggs can be very healthy if prepared with minimal oil and nutrient-rich vegetables like spinach, tomatoes, and bell peppers. Cooking on low heat helps preserve vitamins while boosting fibre and antioxidant intake. This makes scrambled eggs a hearty and wholesome breakfast option.
4. Egg Bhurji (Indian Scramble)
Egg bhurji is the Indian counterpart of scrambled eggs. It's typically cooked with onions, tomatoes, green chilies, and spices using a small amount of oil. The addition of these ingredients enhances the fiber and antioxidant content. Pair it with whole grain roti for a more balanced meal.
5. Egg Salad with Greek Yoghurt
Swap traditional mayonnaise with Greek yoghurt to reduce saturated fats and increase probiotics in your egg salad. Adding crunchy vegetables like cucumbers and bell peppers further boosts the fiber and vitamin content, making it a healthy and refreshing meal.
6. Baked Eggs (Shakshuka or Casserole)
Baked egg dishes like Shakshuka, where eggs are poached in a tomato-based sauce, are both flavorful and nutritious. Minimal oil is needed, and ingredients like tomatoes, peppers, and herbs contribute antioxidants and fiber. Baking preserves the nutrients while delivering a satisfying meal.
Eggs are a nutritional powerhouse, but how you cook them matters. Opt for methods like boiling, poaching, baking, or scrambling with vegetables to make the most of their health benefits. With a few thoughtful adjustments, eggs can remain a healthy, delicious, and essential part of your diet.
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
India Today
an hour ago
- India Today
6 breakfast ideas to avoid bloating
6 breakfast ideas to avoid bloating Bloating is a common issue during summer. Here are a few breakfast ideas to try and reduce that risk of an uneasy gut. Credit: Unsplash It is rich in healthy fats, fibre content that makes it a healthy option for breakfast. It can help with digestion and lower the risk of bloating. Avocado toast It contains soluble fibre, is packed with nutrients and has a low glycemic index as well. It may help in healthy bowel movement lowering risk of bloating. Oatmeal Yoghurt has probiotics, is protein-rich and good for digestion. Add a topping of fruits to make it a healthier scoop in the morning. Credit: Pexels Yoghurt fruit bowl Eggs are a good source of protein and other nutrients. Omelette, scrambled eggs, sunny side up make up for good breakfast options. Eggs This is a common Indian household breakfast option. It is rich in carbohydrates, iron, fibre and is easy to digest. Poha Poha is gluten free, low in calories and may prevent bloating too. It can be a healthy start to the day. It is packed with vitamins, minerals and has enzymes that aid digestion. Bowl of papaya
The Print
an hour ago
- The Print
Big pharma pivoting to more lucrative obesity segment, Indian drugmakers eye insulin market
Insulin is a hormone that helps move glucose (sugar) from the bloodstream into cells to stop it from building up in the bloodstream. Patients with type 1 diabetes or advanced type 2 diabetes need to administer insulin, typically multiple times a day, in order to keep their blood sugar in a healthy range. Now, with a number of Indian drugmakers foraying into the insulin market in the country once dominated by multinational drugmakers—Big Pharma, its cost is expected to dip further. New Delhi: Insulin, a lifeline for nearly all patients with type 1 diabetes and nearly 10 percent of those with type 2 diabetes, is available in India at an average cost of Rs 133 per vial—among the cheapest in the world. With the country seeing a near explosion of diabetes, the size of India's insulin market stood at an estimated Rs 4,404 crore in April this year, according to Pharmatrac, a market research company that tracks the Indian drug market. Its April report, the latest, which ThePrint has seen, said, 'Indian players are making a steady entry in the Insulins market that was once dominated by MNCs'. Four Indian companies have launched various insulin brands in India over the last two years in the segment where multinationals such as Novo Nordisk, Eli Lilly and Company and Sanofi have ruled the roost, according to Pharmatrac statistics. It added that with innovator companies like Eli Lilly and Novo Nordisk increasingly focusing on the anti-obesity segment (Mounjaro, Ozempic and Wegovy), it opens 'doors of opportunity for the Indian players' to expand their footprint. According to data from the Pharmatrac report, of over 90 insulin brands available in the Indian market, 14 have a collective market share of more than 80 percent. Of these, 11 are owned by either Novo Nordisk, which has a tie-up with Abbott for marketing them in India, or Sanofi, while one brand, Huminsulin by US-based pharma giant Eli Lilly, was sold to Indian drugmaker Lupin last year. The two best-selling insulin brands in the country include Mixtard and Ryzodeg, both by Danish drugmaker Novo Nordisk. Mixtard alone has a market of over Rs 800 crore in India. The only Indian company, which has two brands among the top-selling 14 insulin brands, is Ahmedabad-based Eris Lifesciences. Indian companies that have entered the segment since 2023 include USV, Anthem Biopharma, Cadila and Mankind. Additionally, Cipla, following a strategic tie-up with Eli Lilly, launched its insulin drug, Lyumjev, in India in October 2023. Pharmatrac statistics also showed that Indian companies, which include Eris Lifesciences, Cipla and Mankind, apart from Lupin, sold insulin worth Rs 1,088 crore between April 2024 and April 2025—24.7 percent of the total insulin market. However, as of now, a large number of diabetics in need of insulin still cannot access or afford the new generation versions that are more convenient to use, and most new brands being launched in India have yet to address this issue. Also Read: Fat-busting drug Mounjaro launched in India. Here's how much it will cost Further price crashes expected In 2023, the Indian Council of Medical Research (ICMR) and Madras Diabetes Research Foundation estimated that nearly 101 million people in India had diabetes. It is suggested that while the majority with the condition have type 2 diabetes, the number of those with type 1 is also estimated to be around 9 lakh, and this includes a large number of those under 18 years of age. Type 1 diabetes, say experts, is characterised by complete loss of the insulin-producing beta cells due to an autoimmune disease or idiopathic (unknown) reasons. Type 2 diabetes, also called diabetes mellitus, on the other hand, is mainly triggered by insulin resistance or the body's inability to respond to insulin, often combined with relatively reduced insulin secretion and is linked with lifestyle issues such as poor dietary habits and lack of physical activity. Nearly 10 percent of patients with type 2 diabetes, mainly those in the advanced or severe stage of the condition, require insulin, but for all patients with type 1 diabetes, insulin is mandatory, mostly 3-4 times a day Type 1 diabetes is growing at a rate of 6.7 percent annually in India, compared to 4.4 percent for type 2 diabetes, the latest Pharmatrac report noted. Diabetologist and researcher Dr V. Mohan underlined that the exact reason why the number of people with type 1 diabetes is growing may not be properly understood, but it could also be due to better awareness about the condition and quicker diagnosis. 'Earlier, many with type 1 diabetes used to die within years of disease onset as they did not get insulin on time, but now they are living longer, and those with type 2 diabetes, after living with the condition for years, typically need insulin,' he said. This is why, the clinician-researcher said, the insulin segment is growing rapidly in the country. Adding, 'More competition is always good because that will help to keep up the quality of the product and also bring down the price of the insulin.' Industry insiders said the trend of Indian firms entering the segment was mainly prompted by expiration of patents on key insulin analogues and rapid global adoption of GLP-1 analogues like semaglutide and tirzepatide, used for diabetes and obesity management 'With diabetes now recognised as a national health priority, domestic companies are investing in biosimilar innovation, scaling production capabilities, and forming strategic collaborations to secure insulin supply for the domestic market,' said Saransh Chaudhary, president (global critical care) of research-driven pharma company Venus Remedies. Innovative therapy, devices for diabetics Till the 70s the insulin used by those in need was derived from animals like pigs and cows, while the 80s saw the advent of human insulin, a type of synthetic insulin made in a laboratory that mimics the insulin our body makes. Over the last 15-20 years, insulin analogues, which are more convenient and quicker to act, have been in use in developed countries. This type of medicine is made in the same way as human insulin but is genetically altered to change the way it acts in the body. More expensive than human insulin, insulin analogues have a different chemical structure and are designed to act more rapidly, within 5-10 minutes of administration and for a longer time of up to 40 hours, ensuring ease in diabetes care. These often come in specifically designed devices such as pre-filled pens that are simply administered through a click, instead of most human insulins in vials that have to be administered as an injection. However, as these formulations are not part of the National List of Essential Medicines (NLEM) and are costlier—typically costing Rs 10,000-15,000 per month—most Indian diabetics in need of insulin therapy cannot afford them. As of now, only some basic formulations of insulin are on the NLEM, whose upper price ceilings are fixed by the government. Once protected by patent, as some of them are now off-patent, their biosimilar versions—just like generics in case of small molecule drugs—have now hit the Indian market, and it could change the affordability issue, underlined Dr Manisha Arora, director, internal Medicine at the CK Birla Hospital. 'The entry of multiple pharmaceutical companies into this space reflects the segment's growth potential and the opportunity to enhance treatment outcomes through competitive pricing and technological advancements,' she said. Increased competition could spur further innovation, improve patient-centric delivery systems, and contribute to a more sustainable and equitable diabetes care ecosystem, Arora added. (Edited by Sanya Mathur) Also Read: ICMR-led consortium seeks health tax on fat, sugar & salt-rich foods to cut adolescent obesity burden
Hindustan Times
an hour ago
- Hindustan Times
Ultimate guide to whole grain breakfasts for hot weather: 5 cereal-based summer recipes you'll want on repeat
Summer is a beautiful paradox — it invites us to slow down, even as it tests our stamina. Our digestive systems become more sensitive, hydration becomes non-negotiable and the desire for light, nourishing meals grows stronger. This is where whole cereals step up as quiet heroes. In an interview with HT Lifestyle, Varsha Gorey, Senior Clinical Dietitian at Apollo Hospitals in Navi Mumbai, explained, 'When the mercury soars and your appetite vanishes, your body still craves nourishment—just in a cooler, calmer form. That's where cereals step in, not as your usual hot porridge or upma, but as the foundation for light, clever meals that refresh while they refuel. Think oats, millets, barley, ragi—everyday Indian grains made deliciously summer-friendly.' According to her, here are some unexpected, nutrition-forward ways to let these cereals shine — without turning up the heat too much. Cook pearl barley till tender, chill, and mix with chopped cucumber, mint, onion, tomato, lemon juice, and a dash of olive oil. Spoon into lettuce leaves for bite-sized salad cups. Make a smooth ragi porridge with milk and dates, cool it down, and pour into popsicle moulds with banana slices. Freeze overnight. Blend soaked cooked jowar with chilled coconut water, raw mango pulp, mint and black salt. Strain slightly and serve over ice. Mix roasted oats with hung curd, grated carrot, salt, and coriander. Spread on multigrain bread and refrigerate. Cut into triangles and serve cold. Swap cracked wheat with little millet. Toss with parsley, lemon juice, tomato, olive oil, and a pinch of jeera. Serve chilled. In a season where simplicity is a form of self-care, these recipes prove that cereals are more than your winter staples. With a little creativity, they become your kitchen's best-kept summer secret—cool, comforting, and quietly powerful. Let your grains breathe this summer. They might just become your favourite thing on the plate. Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
