The Best Way To Fry Eggs, According To Science

Eggs can be a cheap, simple, and delicious part of a healthy diet. In the past, experts used to advise people to avoid eggs due to their naturally high cholesterol content, which they believed might be linked to an increased risk of heart disease. But according to MedicineNet, more recent studies have shown there to be no strong link between the cholesterol in eggs and increased levels of cholesterol in the body. In fact, now many experts recommend eating eggs as part of a well-balanced diet. "Eating an egg a day as a part of a healthy diet for healthy individuals is a reasonable thing to do," Jo Ann Carson, professor of clinical nutrition at UT Southwestern Medical Center, told the American Heart Association.

A single egg contains about six grams of protein and only around 75 calories, making them a great low-calorie source of protein. They also contain high amounts of other important nutrients, like potassium, choline, and Vitamins A, D, and B12, according to the Mayo Clinic. Cooking eggs can also be quite simple, but some methods are better than others, particularly when it comes to frying eggs.

Eggs fried at high heat can release free radicals

While scrambling or frying an egg might only take a few minutes, it turns out that the way you cook your eggs has a major impact on the health of that breakfast. While eggs on their own can be a part of a healthy diet, eggs that are fried in butter, lard, or oil can contain significantly more calories and fat. Per Healthline, the best way to prepare eggs is to fry them in a plant-based oil that "remains stable at high temperatures." When you're cooking over high heat, some oils can release harmful free radicals that have been linked to increased risk of diseases, including heart disease and cancer. Therefore, Healthline suggests using cooking oils that do not oxidize in high heat, such as sunflower or avocado oil, to prevent those free radicals from forming. If you don't have those oils, eggs can also be boiled, poached, baked, and simply fried at lower temperatures for a healthier option.

Another reason people once believed eggs were linked to heart disease was that they're typically paired with less heart-healthy foods, like bacon and sausage (via MedicineNet). Therefore, what you serve alongside your eggs can make a big difference in the overall health of your breakfast. So if you find yourself craving eggs for breakfast, go ahead and fry a couple up — you just might want to use avocado oil and add some veggies for a healthy, filling meal.