Is steamed eggs suitable for weight loss

Steamed eggs are a high-quality source of protein suitable for consumption during weight loss. Each 100 grams of steamed egg contains only about 140 calories, while providing 12 grams of high-quality protein. It has five advantages: high satiety, low glycemic index, high nutritional density, healthy cooking methods, and flexible pairing.

1. High satiety:

The branched chain amino acids in egg protein can slow down gastric emptying, and its satiety index is three times that of white bread. Research has shown that consuming eggs for breakfast can naturally reduce lunch intake by 300-500 calories, and maintain satiety for more than 4 hours.

2. Low glycemic index:

The GI value of steamed eggs is only 30, far lower than that of staple foods such as rice, which is 83. Low temperature steaming preserves the structure of lecithin, which can stabilize blood sugar fluctuations and avoid fat accumulation caused by insulin surge, especially suitable for obese people with diabetes.

3. High nutrient density:

Egg yolks contain vitamin D, choline, and 9 essential amino acids, and one egg meets 22% of the daily selenium requirement. The steaming process reduces the loss rate of water-soluble vitamins by less than 10%, and reduces oil adsorption by more than 50% compared to fried eggs.

4. Healthy cooking method:

Heating with steam at 100 ℃ makes protein denaturation milder, avoiding carcinogens such as acrylamide produced by high-temperature frying. Steaming in a ceramic bowl over water can reduce oil intake by about 10 grams compared to stir fried eggs, equivalent to a calorie difference of 90 calories.

3. Flexible pairing:

Steamed eggs can be combined with low calorie ingredients such as shrimp and mushrooms, with a single calorie limit of 200 kcal. It is recommended to pair breakfast with 1 steamed egg, 2 eggs, half a corn cob, and 200g broccoli, with a total calorie intake of approximately 300 kcal.

During weight loss, it is recommended to consume 1-2 whole eggs per day, and those with high cholesterol can reduce the amount of egg yolks used. When steaming, use an egg to water ratio of 1:1.5, cover with plastic wrap and puncture to prevent water evaporation. Pair with dark vegetables to supplement dietary fiber and avoid consuming high-fat ingredients such as bacon. People with egg allergies should choose other sources of protein, such as lactone tofu, which can achieve a protein digestion and absorption rate of over 92% after steaming.