Behind this little oval food waiting in the refrigerator door hides a real debate. Suitable for both sandwiches and salads, the egg is eaten several times a week by many households.
However, between cardiovascular fears and nutritional advice, it is difficult to know whether to enjoy it or limit it.
Well prepared, the hard-boiled egg turns out to be a major asset for our balanced diet.
Why hard boiled egg is the healthiest cooking
Not all egg preparations are nutritionally equal.
Jeremy O’Neal, obesity specialist, is very reassuring. “Because you’re not adding additional oils or fats in the cooking process, hard-boiled eggs are considered one of the healthiest types of eggs to eat.
For the same quantity, a hard-boiled egg therefore fits much better into a balanced plate than a fried egg drowned in butter or accompanied by cold meats.
With only 72 calories per unit, it provides approximately 6 grams of complete protein. But also provides vitamins A and B, folate, iron and zinc.
A choline concentrate beneficial from pregnancy to old age
One of the great benefits of hard-boiled eggs is their choline content, an essential nutrient that is often overlooked.
Jeremy O’Neal recalls: “Eggs are one of the best sources of choline, especially important during pregnancy“. This nutrient actively participates in the brain development of the fetus while helping to regulate the appetite of the mother-to-be.
These benefits are true at all ages of life. Dr. Amar Dave, specialist in internal medicine, emphasizes that “choline has also been shown to be important in supporting cognitive functions in older adults.”
For a senior who sometimes lacks appetite, including a simple hard-boiled egg at breakfast or lunch provides essential proteins and micronutrients in a small volume.
Should we be worried about cholesterol?
Egg yolk contains about 200 milligrams of cholesterol. This makes it the main source of concern for consumers. However, preconceived ideas die hard.
Jeremy O’Neal wants to clarify the situation: “The link between regular consumption of dietary cholesterol, high blood cholesterol levels and coronary heart disease has not been clearly demonstrated.
It is actually saturated fats from cold meats and butter that cause “bad” LDL cholesterol to rise.
Consuming one egg per day is therefore completely safe for the majority of healthy adults. As the specialist summarizes, “hard-boiled eggs can (in moderation) be a nutritious, protein-rich supplement.provided you combine them with vegetables and limit ultra-processed products.
However, in the event of hypercholesterolemia, diabetes or a history of cardiovascular disease, it is still recommended to seek advice from your doctor or a dietitian.
Finally, to take full advantage of its virtues, be sure to respect a few hygiene rules. Therefore, never wash eggs before cooking to avoid introducing bacteria such as salmonella, and throw away any that are cracked.
Combined with vegetables and whole-grain starches, a well-cooked hard-boiled egg makes a simple, economical and particularly complete meal for the whole family.