I was flipping through a book, "The Fat Resistance Diet", which definitely is not Paleo, but I noticed he said to not eat eggs scrambled because the cholesterol will be oxidized and therefore unhealthy. I had never heard this before but I would like to know if scrambled eggs are a healthy choice or not, since I eat large amounts of them. What's the verdict?
Note: He didn't say anything bad about eggs, just scrambled eggs.
Eades says: * think we’ve kind of created a monster with the scrambled eggs bit. If you scramble them lightly you won’t produce that much oxidized cholesterol. I would just go ahead and scramble them (as long as they’re not like rubber when you get through) rather than doing the whole thing with the blender.
When I wrote about this in the PPLP, I was still a little on board with the lipid hypothesis of heart disease. Now that I’ve gotten past that, I’m not so worried about a little oxidized cholesterol. Ideally it would be better to eat eggs soft boiled, but that’s not always practical, so I say go for a light scramble and don’t stress about it. Even as a purist.*
There's still quite a bit of argument regarding whether consuming oxidised fats/cholesterol has any ill effects; much like the AGE argument, scientists aren't sure whether the dangers found IN the body are due to the same substances coming in through diet, or whether they are manufactured for other reasons. One of the main causes of oxidization of cholesterol in the body is consumption of rancid, refined oils, especially when they have been exposed to heat. These oils cause the formation of free radicals in the body, leading to cholesterol oxidisztion.
Whilst the science sorts it all out, I tend to stick to fried eggs with runny yolks when I want eggs, but if I want to do a scramble, I go for it, leaving the addition of the eggs until any other ingredients are cooked.
If that were true, cooking almost any animal product should result in oxidized cholesterol. I think the cooking time/heat level would make a big difference too. I mean if you like to scramble your eggs to the point of near blackness, sure.. but, regardless, that statement doesn't seem consistent with the healthy outcomes from eating a "cooked" Paleo diet.
I read heard the same thing, many times, but I'm not sure it's the cholesterol as much as the fats....polyunsaturated. Scrambling isn't bad, but cooking eggs with the yolk intact is better. Fried eggs without breaking the yolk, boiling or poaching is definitely better. And if you do scramble them, do so with lower heat.
Already some good answers, so I would just add a tip for scrambling eggs so that they're not exposed to heat for very long.
Heat up the pan for about five minutes, until it gets quite hot. Add the butter, ghee or coconut oil and wait about 20 seconds. Then pour the eggs in the pan. If you do it this way, it will literally take less than 15-20 seconds to cook the eggs.
Awesome news!.. Scrambled eggs are really... OK to EAT! ALTHOUGH!!! the eggs DO contain LDL 'Bad cholesterol' when oxidized. Meaning if you break the yolk and 'oops' cook it.. hehe The LDL particles that produce in your body are too LARGE! to enter into the arteries of the heart. Studies show that the 'Large' LDL particles will not 'fit' or attach to the arterial wall causing plaque to build up.. So eating egg yolks, broke or not broken, cooked or raw, is perfectly fine to eat! I have 4 eggs every morning before my workout. with some muesli. i usually separate the yolk and drink it raw and cook the white with some bell peppers. :)
*At least this is what i understood from the article I read. Check it out! http://www.sciencenews.org/view/generic/id/7301
I remember reading a while back that it is actually powdered/dried egg that becomes oxidized. This is usually what buffets and many other "restaurants" or eateries (and especially fast food chains) use when they have to dish out large quantities of scrambled eggs. Ever notice how a lot of the buffet style eggs look/feel much different than when you scramble them yourself at home? It's because they are in a big bucket or big bag and they pour it onto the griddle to cook em. They are processed. I think this is the kind of scrambled eggs that might have some oxidized cholesterol.
But still, as some of the other answers here mention, it is not yet fully known if that is even all that bad in the first place.
Scrambling will leave a portion of the fat cholesterol oxidized. Why not soft or hard boil your eggs, mash em up with melted butter. End up almost like scrambled... If you do scramble, fry at low temperature some oregano or rosemary in butter first for a few minutes and then add the eggs to that mixture. The heat will bring out some of the essential oils of the herbs which are potent, heat-resistant fat soluble antioxidants. This will substatnially reduce the oxi-cholesterol.
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