The Hungry Fitness Freak’s Guide To Eggs
1) SHELL OUT ON THESE
They survived the low-fat fad and are firmly nested as a dietary must-have, but how can you tell a truly good egg? “The key is a large yolk,” says Andy Cawthray, author of Chicken & Egg: that’s where the good stuff’s concentrated. Medium eggs offer a better nutrient balance than large ones. Egg ’em on.
They may be fatty, but their lipids are largely of the heart-protective kind. Plus a study* found proteins in the whites improve blood flow. “The creamy texture is perfect for omelettes,” says chef Ben Whale.
Mother Hen lays down antioxidant bombs, reports Food Chemistry journal. But battery birds aren’t included: “Free-rangers forage for healthier foods, which impacts on the flavour too,” says Cawthray.
With a 50/50 yolk-to-white ratio, these provide a huge hit of eye-healthy lutein, according to Tufts University. “Bantams are best for recipes requiring a stronger yolk, such as quiches,” says Whale.
A mini delivery of macronutrients: the yolks are rich in vitamins A and D for cancer prevention and fertility. Try making scotch eggs, Whale says, or eat up to six a day as a snack: ideal if you’re bulking.
2) HOW DO YOU LIKE YOURS?
Fried, boiled or scrambled – there are benefits to each. Frying in a heavy pan gives an even cooking temperature which, as found by Canadian research, produces more heart-healthy proteins (Scanpan IQ £94 james-nicholas.com). If you scramble or poach, you’ll preserve extra antioxidants, says the University of Alberta. Yes, poaching may be a hassle, but those plastic pods are a testosterone-sapping BPA party to which your hormones are invited. Opt for Fusionbrands Steel PoachPods (£12 hotplateproducts.com). And, finally, the great British boiled egg is best for becoming a ‘swoldier’ (sorry). Texas Uni’s studies found…