Introduction
Cooking methods for the same food can make a huge difference in the level of nutrients it contains. When food is processed and cooked, the nutrients are lost. The actual amount of nutrients you consume may be very different from what you expected. So what is the best way to preserve the nutrients in food? We will analyze the effects of different cooking methods on different foods and give you practical advice on healthy cooking.
Water-Based Cooking Method
water-based cooking involves boiling, simmering and poaching. They are differentiated by water temperature. Poaching is less than 180°F, simmering is between 185-200°F and boiling is 212°F.
Vitamin C is a water-soluble vitamin and is sensitive to high temperatures. Vegetables are an important source of vitamin C. Boiling, simmering, or poaching vegetables causes a large amount of their vitamin C to dissolve into the water, leading to nutrient loss. For example, broccoli, spinach and romaine lettuce may lose more than 50% of their vitamin C when boiled.
Similarly, B vitamins are water-soluble and easily damaged by heat. When you cook meat in water, some of these vitamins dissolve into the liquid, leading to nutrient loss.
Since the lost vitamin C and B vitamins are still present in the cooking water, drinking the broth can help with the intake of these nutrients. Cooking with as little water as possible reduces the loss of nutrients by dissolving them and quick blanching (30 seconds – 1 minute) retains the vitamins better than prolonged boiling.
Steaming Cooking Method
As a representative of low-temperature cooking methods (usually below 100°C/212°F), it effectively retains nutrients in food. This type of cooking maximizes the protection of heat- and water-sensitive nutrients, especially water-soluble vitamins like vitamin B and C.
Steaming is particularly suitable for ingredients that are prone to nutrient loss, such as vegetables, beans and fish, as it not only preserves the natural form of the ingredients, but also locks in their original taste and texture. Although the flavor of steamed food is relatively light, some seasoning can be added to enhance the flavor.
Grilling and Broiling Cooking Methods
Both involve dry-heat cooking and often use high temperatures with charcoal or open flames, which significantly reduce heat-sensitive vitamins such as B vitamins and vitamin C.Studies have shown that during grilling, nutrient-rich juices from meats drip off with the heat, which may cause up to 40% loss of B vitamins and minerals.
In addition, carcinogens such as polycyclic aromatic hydrocarbons (PAHs) are produced when meat fat drips onto the surface of hot coals or skillets. These compounds may adhere to the surface of food and increase the health risk when ingested over a long period of time.
You can reduce the intake of carcinogens by scraping off burnt meat drippings, using a grill rack or aluminum foil to block grease drips and lowering the temperature appropriately and reducing direct contact with open flames.
Roasting Cooking Method
Roasting involves cooking food in an oven at temperatures between 285 and 400 degrees. It commonly cooks meats, fish, and vegetables. The high temperatures destroy vitamin C and most B complex vitamins, while added fats can lead to oxidation that breaks down vitamins A and E. To reduce nutrient loss, it’s best to keep the temperature between 160–180°C and avoid going over 200°C. You can also retain the juices in the baking dish to help preserve nutrients.
Stir-Frying Cooking Method
It is a healthy way to cook quickly at high temperature with a small amount of cooking oil. Due to the small amount of oil used and short cooking time, it can effectively minimize nutrient loss. Short-term high temperatures can retain more than 80% of B vitamins in ingredients, and the preservation rate of vitamin C in vegetables can reach 70-90%. At the same time, the right amount of fat not only enhances the taste of food, but also promotes the absorption efficiency of fat-soluble nutrients such as vitamins A and E and plant antioxidants such as carotenoids, polyphenols.
Deep-Frying Cooking Method
Deep frying is cooking food in a large amount of oil at high temperatures, and the food is often coated in batter or breadcrumbs. Deep-frying makes the food taste very good, so it is a popular way to do it. However, complete immersion of the food in hot oil can increase the calorie intake of the food. The loss of omega-3 fatty acids in fish can be as high as 70-85%. Prolonged high-temperature frying produces toxic substances like benzene, which can increase the risk of cancer. To minimize health risks, use healthy oils, carefully control the oil temperature, and avoid reusing oil.
Conclusion
In general, steaming is the best way, followed by stir-frying, water-based cooking and finally deep-frying. However, it should be emphasized that no cooking method is perfect. When cooking food, we recommend using a small amount of water and retaining the remaining broth, shortening the cooking time, and not cooking at too high a temperature to maximize the retention of the nutrients in the food. Different cooking methods can be used depending on the nutritional elements in different foods to ensure both nutrition and flavor.