For egg lovers, boiled eggs might appeal to them, more especially for those looking into losing weight. The beauty about eggs is that they’re high in protein. For instance, it’s stated that one large boiled egg offers 78 calories, 6 grams (g) of protein, 5 g of fat, 0.6 g of carbohydrates, and 0 g of fiber. Apart from being versatile, Joseph Uwiragiye, head of the Nutrition Department at University Teaching hospital (CHUK) says boiled eggs are a complete protein and contain nutrients like vitamin D and choline as well as all the essential amino acids the body needs. He says that hard-cooked boiled egg benefits and provides excellent nourishment for the body, noting that it’s far healthier than fried eggs. Boiled eggs can be prepared and enjoyed in different forms. Photo: Net “Boiled eggs are high-protein foods, and since proteins are the building blocks of our bodies, they play a critical role in maintaining muscle and tissue strength and repair,” he says. He says that studies show that one boiled egg contains roughly 6.3 g of protein, and the protein in boiled eggs has a significant benefit since it includes all nine essential amino acids. These acids are the ones believed to aid in the growth of muscle, recovery, and maintenance. In addition, Erick Musengimana, a nutritionist working with Rwanda Diabetes Association says protein from boiled eggs can speed up weight loss, muscle mass gain, blood pressure control, and bone health. Boiled eggs, according to him, also contain a lot of cholesterol, for instance, a single egg has 212 mg, which is far more than half of the daily recommended intake of 300 mg. However, it’s explained that dietary cholesterol doesn’t equate to higher blood cholesterol. High-density lipoprotein (HDL), or good cholesterol, increases after eating boiled eggs. Meanwhile, research shows that the liver creates a significant quantity of cholesterol. However, the liver produces low cholesterol when you eat eggs. Therefore, this balances everything out. Uwiragiye says consuming boiled eggs is important as they contain vitamin D, which helps absorb calcium and phosphorus. Vitamin D is necessary to preserve strong bones and teeth and also support the maintenance of muscular function and immunity. For those who want to lose weight, he says boiled eggs have been proven to be one of the finest meal alternatives for weight loss. He explains that this is so because boiled eggs are relatively low in calories and high in quality protein. In addition, they have high satiety levels contribute to increased feelings of fullness, reduced hunger, and a reduced urge to eat between meals. In addition, studies also indicate that consuming boiled eggs can also assist in minimizing glucose fluctuations. As a result, it corrects dietary intake patterns and helps one stay fit. Although fish is one of the most well-known sources of omega-3s, it is established that boiled eggs are a particularly excellent source of healthy fats, especially for those who cannot consume seafood.
