The ideal, albeit slow, method for boiling an egg — according to scientific research.
Researchers have uncovered the ultimate method for boiling an egg, and surprisingly, it requires a full 30 minutes.
Achieving the perfect boiled egg is notoriously challenging, often leading to breakfast disappointments. After cracking open the shell and dipping your toast soldier into what you hope will be a delightful yolk, you might instead encounter a dry and crumbly center or, even worse, a watery and slimy egg white.
The difficulty arises because the yolk and the egg white (albumen) cook at different temperatures. The yolk reaches optimal doneness at just 65°C (149°F), whereas the albumen needs a higher temperature of 85°C (185°F).
Standard cooking methods thus create a compromise between these two distinct requirements. If you hard-boil an egg at 100°C (212°F), the white becomes perfectly tender while the yolk solidifies completely, which can be disappointing if you prefer a soft, runny yolk. An alternative approach, known as sous vide, involves submerging the egg in a water bath maintained between 60°C and 70°C (140°F-158°F) for one hour. This yields a runny yolk but may result in a slimy and translucent white.
Fortunately, researchers have identified an optimal method for boiling eggs that not only enhances flavor but also offers health benefits.
Is the method simple to execute?
As someone who enjoys a runny yolk, I enlisted my husband—formerly a professional chef—to test this periodic cooking technique. Initially skeptical about boiling an egg for 32 minutes, he followed the instructions as closely as possible. While his effort resulted in a firm and less watery white compared to a typical soft-boiled egg, the yolk didn't meet my expectations; it wasn’t as runny as I'd hoped. Perhaps reducing the time by a minute or two would have improved the outcome.
In a recent study led by Pellegrino Musto from Italy's National Research Council in Pozzuoli, researchers simulated the egg-cooking process using computational fluid dynamics (CFD). This scientific approach utilizes computer models to predict how liquids and gases behave based on established physical principles like mass conservation and energy transfer.
The simulations indicated a novel technique that most chefs and home cooks likely haven't encountered. This method, referred to as periodic cooking, involves alternating between boiling the egg in water at 100°C (212°F) and placing it in a lukewarm bowl at 30°C (86°F). For optimal results, the egg must be moved between these two temperatures every two minutes over a total period of 32 minutes. Thus, this approach may not be ideal for cooks who prefer to leave their eggs unattended.
However, those willing to invest time will reap significant rewards. When scientists employed this new method in practice, they produced an outstanding egg. The researchers confirmed its superiority through analyses of texture, sensory qualities, and chemical composition utilizing Nuclear Magnetic Resonance and High-Resolution Mass Spectrometry.
Bonus Tip:
If you're curious to see another fun and creative way to boil eggs, check out this quick video below! It’s simple, original, and could make your kitchen life even easier.
When cooked using this innovative technique, the yolk maintains a consistent temperature of 67°C (153°F), ensuring it stays runny. The findings revealed that eggs cooked periodically had soft yolks akin to sous vide eggs; however, unlike sous vide eggs, the albumen was firm rather than runny, resembling that of a traditional soft-boiled egg. This likely occurred because the temperature of the periodically cooked egg white fluctuated between 35°C (95°F) and 100°C (212°F), while the yolk remained steadily at 67°C (153°F).
Perhaps most intriguingly, chemical analysis indicated that yolks from periodically cooked eggs contained higher levels of polyphenols—micronutrients found predominantly in plants and celebrated for their health benefits—compared to those prepared by other methods. Polyphenols are well-known for their antioxidant and anti-inflammatory properties. Plants produce these compounds as a defense against environmental stresses such as UV exposure or insect predation; research increasingly suggests they can also benefit human health. Epidemiological studies indicate that high polyphenol intake is linked to reduced risks of cardiovascular disease, certain cancers, and neurodegenerative disorders.
With all these advantages, it’s certainly worth trying periodically cooked eggs next time you crave dippy eggs and soldiers for breakfast.
