Choosing the right fats for frying eggs: Expert advice for a healthy breakfast

We all aim to eat healthily. A balanced diet positively affects our figure and mood and helps to prevent many prevalent diseases. Knowing how to prepare an omelet or scrambled eggs is essential to maintain energy levels all day and avoid inadvertently causing harm to yourself. Clinical dietitian Karolina Topolska shares her insights about the best fats to use when frying eggs.

The debate about eggs has been ongoing for a considerable time. Initially, the focus was on their potential to raise cholesterol levels, but lately, they're being viewed more favorably. Eggs are a nutritious component of a balanced diet, packed with valuable nutrients such as B vitamins and vitamins A, D, E, and K. They're also a rich source of phosphorus, potassium, calcium, and magnesium. However, the way they're prepared plays a crucial role. Frying has long been perceived negatively, but could this perception change?

Eggs are vital in many weight loss diets. They are low in calories but highly satisfying, which helps to prevent snacking between meals. Numerous methods allow you to prepare eggs in a diet-friendly manner. Soft-boiled eggs are probably the healthiest, requiring no additional fat. Omelets are another great option, allowing for variety by adding your favorite ingredients.

If the aforementioned dishes don't appeal to you, nothing prevents you from frying or making scrambled eggs. However, these recipes require fat, so knowing which one to choose is crucial. Karolina Topolska, a dietitian, cautions in Medonet that a high content of saturated fatty acids (SFAs), present in some oils, can be harmful. Excessive intake of SFAs can increase blood cholesterol levels, which, in turn, may lead to serious health problems.

You should avoid using fats detrimental to health, such as lard, butter, or coconut oil. Instead, choose alternatives like canola or olive oil, which have high smoke points. The higher the smoke point, the more resistant fatty acids are to break down, preserving their nutritional value. Regardless of the fat, always use as little as possible - just enough to grease the pan.