We frequently deal with what’s on our plate, however not often on the way it was cooked. The cooking technique can change the vitamin profile of the identical meals—generally for the higher, usually for the more serious. Cookbook writer Krish Ashok lately went on the Meals Science Podcast to share the worst to greatest cooking strategies. In accordance with him, daals cook dinner greatest in a strain cooker, because it will increase their digestibility with out leaching off their vitamin.
“Mix science and study to cook dinner. Use the fridge, use the microwave, cook dinner in much less time,” he stated, debunking that microwave and air fryer should not harmful units to worry,” Ashok instructed the host.
Taking cue from his admission, we determined to seek the advice of a well being knowledgeable, and Pooja Udeshi, Advisor, Sports activities Nutritionist, Kokilaben Dhirubhai Ambani Hospital, Mumbai helped us rank the least to most health-friendly cooking strategies accessible for us to comply with:
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Deep frying – Backside of the record
Immersing meals in sizzling oil provides extra energy and types dangerous fat. It additionally destroys delicate nutritional vitamins and might promote irritation. Whereas crispy fried meals are tempting, they’re greatest reserved for the uncommon event.
Better option: Air frying or oven baking for a similar crunch with a fraction of the oil.
Shallow frying – Barely higher, nonetheless heavy
Pan-frying makes use of much less oil than deep frying however nonetheless exposes meals to extended warmth, degrading heat-sensitive vitamins.
Better option: Stir-frying with minimal oil and including greens in direction of the tip to protect freshness.
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Grilling and barbecuing – Taste with dangers
Grilling reduces fats content material however creates dangerous compounds when meals is charred. Common consumption, particularly of charred meat, is linked to most cancers danger.
Better option: Marinate meals with herbs, lemon, or turmeric to chop down on dangerous compounds, and grill greens or paneer as a substitute of solely meats.
Consuming uncooked meals like fruits, salads, or calmly blanched greens ensures most nutrient retention. (Supply: Freepik)
Boiling – Easy however nutrient-leaching
Boiling requires no oil, however water-soluble nutritional vitamins equivalent to vitamin C and B-vitamins usually get misplaced within the cooking water.
Better option: Reuse the water in soups, gravies, or curries so vitamins aren’t wasted.
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Steaming – Light and dependable
Steaming preserves vitamins, texture, and shade with out the necessity for oil. It is among the greatest methods to cook dinner greens and fish.
Tip: Improve taste by including lemon slices or herbs to the steaming water.
Stir-Frying – Fast and balanced
With a small quantity of wholesome oil, stir-frying retains vitamins and enhances style. Including antioxidant-rich spices additional boosts the dish.
Greatest observe: Use oils like olive, sesame, or mustard in small quantities, and hold cooking time quick.
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Strain Cooking – Environment friendly and nutritious
Shorter cooking time and a sealed atmosphere assist retain extra vitamins than extended boiling. It’s notably efficient for legumes and entire grains.
Tip: Keep away from overcooking to protect texture and taste.
Baking and roasting – Wholesome and flavorful
These dry-heat strategies require little oil, retain vitamins, and deepen taste. Excellent for greens, proteins, and entire grains.
More healthy strategy: Line trays with parchment to scale back oil use.
Uncooked and calmly cooked – Best choice
Consuming uncooked meals like fruits, salads, or calmly blanched greens ensures most nutrient retention. Nevertheless, some meals, equivalent to tomatoes and carrots, launch extra antioxidants when cooked—so a mixture of uncooked and cooked is right.
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“Cooking can both improve or deplete vitamin. Strategies involving extra oil and charring are greatest averted, whereas steaming, stir-frying, baking, roasting, and strain cooking provide the healthiest stability,” he talked about, including that together with uncooked meals each day stays the gold normal for optimum vitamin.
DISCLAIMER: This text is predicated on info from the general public area and/or the consultants we spoke to. All the time seek the advice of your well being practitioner earlier than beginning any routine.
