What are the benefits of eating boiled eggs? Are boiled eggs healthier than fried eggs, scrambled eggs, poached eggs, baked eggs or egg omelet? What makes boiled eggs good for you, and better than eggs cooked differently? Are boiled eggs really that much better to eat?
What are boiled eggs?
There are two types of boiled eggs: hard boiled and soft boiled. Hard boiled eggs are whole eggs immersed in cold or hot water and boiled, typically over a stove top or another fire source, until both the egg white and egg yolk are completely solidified. Soft boiled eggs are whole eggs immersed in cold or hot water and boiled only for as long as it would take for the egg white and egg yolk to solidify slightly, but still remain runny.
What are the benefits of eating boiled eggs?
1) Safe to eat (little to no risk of foodborne illness)
Of all the different ways to cook your eggs, boiling is one of the safest. Boiling your eggs, hard-boiling to be more exact, ensures potential pathogens that may be on the egg shell are destroyed and can’t make you sick. Also, the egg itself becomes as close to sterile as a food can possibly be. Another benefit of boiling your eggs is they store well for longer compared to scrambled eggs, poached eggs, fried eggs, baked eggs and egg omelet.
2) Nutritionally dense food
While no different from eggs cooked differently, boiled eggs are a good option for a nutritionally dense food. High in protein, fat, and most essential vitamins and minerals, they are the epitome of nutritious food.
3) Optimal source of nutrition
Calling a certain food nutritious or nutritionally dense does not necessarily mean it provides optimal nutrition – it may just be high in certain vitamins, minerals or macronutrients specifically, but without providing many other key elements.
But boiled eggs are an optimal source of nutrition in the sense that they provide quite balanced nutrition: both a wide range of essential micro and macronutrients, and high amounts. For example, eggs are high in protein, high in fat, pre-formed vitamin A (retinol), vitamin D, vitamin B12, vitamin B2, vitamin B5, vitamin B9, vitamin E, choline, iron, phosphorus and zinc.
Granted, the egg yolk is more nutritious than the egg white.
4) Boiled eggs pack well
One of the biggest benefits of boiled eggs is they pack extremely well and are easy to transport. You can pack them in a plastic or glass container, a paper bag, even a plastic bag or a paper towel, whatever you have at hand. You don’t really need to make special preparations as you would for most other foods, or eggs cooked differently.
5) Boiled eggs are more resistant to spoiling
Boiled eggs come in a natural protective wrapping – their shell. The eggshell already acts as a barrier for the egg white and yolk inside, but boiling completely destroys bacteria and other pathogenic contaminants on the outside. This also means boiled eggs store well, even at room temperature, without risks of making you sick compared to eggs cooked differently.
Of course, this is not an invitation to keep your boiled eggs outside of the fridge, but do know that if the eggs are fresh and boiled well, they can stay on the kitchen counter or in your lunch bag, even at room temperature, for a good few hours without spoiling and risking making you sick. The same cannot be said for an omelet or poached egg, for example.
6) Boiled eggs are good to eat for gastritis
A gastritis diet is a diet plan consisting almost completely of bland foods. Otherwise healthy foods such as ginger, turmeric, onions, garlic, bell peppers, chili peppers, tomatoes, tomato sauce, cucumbers, pineapple, salmon, pork, yogurt, kefir, cheese, cold cuts and most foods, really, will flare up your condition. But eggs are good for gastritis, better than most other foods.
Boiled eggs, to be more exact, will provide much needed nutrition in a gastritis diet, and are neutral foods that do not flare up the condition, so long as intakes are reasonable.
Discover more foods you can eat for gastritis.
7) Boiled eggs are good to eat for acid reflux
Boiled eggs, as well as poached and even baked eggs, without any additions (condiments, spices, oil, fats or other ingredients), are safe to eat in an acid reflux diet for breakfast, lunch and even dinner. Unless fried in oil or fat, paired with fatty, heavy, fried, spicy or heavily seasoned foods, pickled, fermented or aged foods, they are GERD-friendly.
Eating boiled eggs for acid reflux, whether hard boiled or soft boiled, should not elicit any symptoms or flare up the condition, if consumed in limited amounts and not every single day.
See more foods to eat and to avoid for acid reflux.
8) Boiled eggs are good to eat for hemorrhoids
If you have hemorrhoids, boiled eggs can be a good food to eat with your condition. For one, boiled eggs are a safe food for hemorrhoids meaning they will not flare up your piles. Just don’t add hot paprika or spicy chili flakes to them. Just as important, eating boiled eggs is a source of minor benefits for hemorrhoids – the fat in the egg yolk helps soften stools and ease bowel movements.
Also see what foods to eat and to avoid for hemorrhoids.
9) Boiled eggs have highly available nutrition
What does this mean? Not all the nutrition in the food we eat is available for absorption, or optimal absorption anyway. This is true for spinach, patience dock and other leafy greens, for example, and eggs too.
Eggs naturally contain a protein called avidin. In raw and even undercooked eggs, avidin contain an anti-nutrient called avidin binds to biotin from the egg and prevents its absorption. But boiled eggs inactivate the antinutritional effect of avidin and allow for an optimal absorption of biotin.
Also, boiled eggs contain good amounts of important fat soluble vitamins (A, D, E). They also provide plenty of fat needed to optimize the absorption of fat soluble vitamins. Boiled eggs, and eggs in general, are also high in cholesterol – cholesterol helps the body process vitamin D produced via sun exposure and actively use it.
10) Boiled eggs are satiating and curb hunger
High in fat, protein and vitamins and minerals, boiled eggs are a highly nutritious food, satiating and filling. Eating boiled eggs curbs hunger and helps keep you satiated and satisfied for hours, whilst maintaining good energy levels.
11) Boiled eggs are good for high blood sugar
If you have high blood sugar and are looking for foods to help you control your blood sugar and prevent blood sugar spikes, then boiled eggs are an excellent choice. High in protein, and fat, but with a very low carbohydrate content, boiled eggs are a very low glycemic food with an almost inexistent glycemic impact.
Not only do they not raise blood sugar levels measurably, but they also lower the effects on blood sugar of other high GI foods they are paired with. If you are diabetic, then a reasonable intake of boiled eggs can help you achieve better blood sugar control.
12) Boiled eggs are good to eat pre and post workout
If you’re going to the gym to build muscle and bulk up or just get more toned, then boiled eggs are a great option for a pre workout and post workout meal. Boiled eggs are good to eat pre workout because they satiate and keep you energized during your training session, without making you feel heavy.
Boiled eggs are also good post workout because they help with muscle recovery after exercise. More specifically, the high content of protein in boiled eggs, and eggs in general, as well as the high protein quality help repair damaged muscle fibers and serve as building material to grow new muscle.
13) Boiled eggs are brain food, good to eat before an exam
Boiled eggs, and eggs in general, feed the brain fats. While fats are not the brain’s go-to choice of food, they do contribute to its nutrition and support nervous system activity and cognitive functions. More specifically, eating boiled eggs before an exam or a learning session supports cognitive functions such as attention, learning and memory, and boosts intellectual performance.
Not to mention the fat in the egg yolk also helps you think clearer, while the quality protein contributes to neurotransmission for a good mood that is conducive to intellectual performance.
14) Eat boiled eggs for a flat stomach
Want a flat stomach before a beach day, but also want to eat? Then have 2 regular boiled chicken eggs, soft boiled or hard boiled. Morning cereal, milk, yogurt, orange juice, even tea, and especially processed foods tend to distend the stomach and cause you to look bloated. But two boiled eggs will barely have any impact on how your stomach looks and, if it’s flat to begin with, they’ll keep it looking that way for hours, while providing satiating and nourishing you.
