Recently, I was reading about how the body treats oxidized cholesterol differently from regular cholesterol. The oxidized stuff is what you want to minimize. US News and World Reports put out Oxidized LDL Cholesterol Linked to Metabolic Syndrome last year which states:
Higher levels of LDL cholesterol “packets” that have undergone oxidation are associated with an increased risk of developing metabolic syndrome, a constellation of conditions that can lead to heart attack and stroke, a new study finds.
A similar relationship was found for the individual components of metabolic syndrome, with people with the highest oxidized LDL cholesterol levels twice as likely to develop abdominal obesity, high blood fat and high blood sugar levels, the study found.
I like eggs. What does this mean? From Dr. Allan Spreen via an email alert on April 3, 2003 (source: June Russell site now offline):
When cooking an egg, the cholesterol in the yolk is altered when simultaneously heated and exposed to air. Therefore, eggs should be cooked without breaking the yolks (i.e. poached, boiled, over easy, etc.), instead of scrambled or made into omelets. A raw blended egg should be drunk fairly quickly, or refrigerated, because leaving it out at room temperature will start cholesterol oxidation, albeit more slowly than by cooking.
Poached eggs, eh? I had never made a poached egg, so I found a video on Youtube. I always thought it was more complicated. It is really quite simple.
- Bring water to a near boil
- Stir water
- Pour eggs into the center
- Turn off heat
- Pull eggs out in 10 minutes
That is it. I found I could do 3 eggs nicely using a WOK. When I did less than 10 minutes, the eggs were too runny for my tastes. At 10 minutes the egg white firms up a bit and the yolk is medium cooked.
I was so thrilled to have nailed poached eggs on my first attempt that I carried my plate back to my computer a little too fast. Poached eggs are slippery. One of the eggs decided to make a break for it and went airborne. It landed and broke up on (into) my keyboard. I spent a good 15 minutes scrapping the egg out. Thankfully the yolk held together.
Now I’m hooked on poached eggs. They taste great and have none of that nasty oxidized cholesterol. Just be sure to walk slowly with your plate, especially around keyboards.