Every cooking method impacts the nutritional value of food. Understanding the advantages and disadvantages of each method helps us eat healthier.
Boiling
Boiling is a convenient preparation method that helps reduce calories and fat, is easy to digest, and is suitable for those on a diet or managing weight. However, boiling can lead to some nutrient loss, especially water-soluble vitamins. For instance, boiling green vegetables like broccoli or spinach can reduce vitamin C content. To minimize nutrient loss, boil quickly in rapidly boiling water, use minimal water, and consume immediately after preparation.
Steaming
Steaming is a healthy cooking method as it retains most nutrients, preserving about 85-90% of vitamin C in vegetables. This preparation method also increases the absorption of iron from foods like spinach. Adding spices or herbs during steaming can make dishes more flavorful.
Grilling
Dry oven grilling enhances flavor and retains most vitamins; however, grilling at high temperatures for extended periods can reduce B vitamins. To limit nutrient loss, avoid charring and prioritize healthy fats like olive oil. Direct flame grilling imparts a distinct flavor to meat and vegetables but can easily produce harmful compounds such as polycyclic aromatic hydrocarbons (PAH), which increase cancer risk.
Stir-frying
Stir-frying is a quick cooking method using a moderate amount of oil at medium to high temperatures, preserving many water-soluble vitamins. Fats also help the body better absorb beneficial compounds like carotenoids in vegetables. For example, stir-frying carrots can increase beta-carotene absorption compared to eating them raw. Nevertheless, high temperatures can reduce vitamin C in some vegetables, necessitating quick stir-frying.
Deep-frying
Deep-frying can retain some nutrients, such as vitamin C, in certain vegetables. However, high temperatures easily destroy omega-3 fatty acids and create harmful compounds like aldehydes when oil becomes overheated. To reduce health risks, choose oils with a high smoke point, such as sunflower or avocado oil, and avoid reusing oil multiple times.
By Le Nguyen (Source: Times of India).
