B.Sc. - Dietitics / Nutrition, M.Sc - Dietitics / Nutrition
When cooking up healthy meals, many don't think about how their cooking method affects the nutritional make-up of their dishes.
Steaming cooks and seals in flavor, eliminating the need for added fats during preparation. It also preserves nutrients better than any other cooking method except microwaving.
Stir-frying cooking at a very high heat for a very short time is the essence of stir-frying. Because food is cooked so quickly, it should be cut into small, uniform pieces to ensure every ingredient is cooked thoroughly
Broiling cooks by exposing food to direct heat in an electric or gas stove, usually in the bottom drawer of the oven. It renders the same results as grilling, but in grilling the heat comes from below, while in broiling it comes from above. It is a dry heat method of cooking (which means no additional oil)
Microwaving like steaming, it lends itself to low-fat or no-fat cooking. The foods that do well this way retain their color along with their nutrients,
Pressure cooking requires very little water and time, which means that vitamins and minerals are kept intact. The cooker seals in steam created by the boiling liquid, which intensifies the flavors. This means that you won't need to add any oil or fat for taste or richness.
Boiling quick, easy, and needs nothing but water and a touch of salt while this method can dissolve vitamins and minerals in some foods (especially vegetables),research actually suggests boiling could be the best way to preserve nutrients in carrots, zucchini, and broccoli(when compared to steaming, frying, or eating raw).
Poaching the same goes for boiling's cousin,poaching no additives. Basically, poaching means cooking the given food in a small amount of hot water (just below boiling point).
Grilling terms of getting maximum nutrition without sacrificing flavor, grilling is a great cooking method. It requires minimal added fats and imparts a smoky flavor while keeping meats and veggies juicy and tender
Best methods for cooking.
Vegetables: steamed/stir fry/baked/ sauteing
Non veg foods: grilling/ roasting/baked/steaming
For good reason. Many studies suggest there are benefits of incorporating more raw foods into the diet:studies have shown eating the rainbow consistently reduces the risk of cancer, but the jury's out on whether raw or cooked is really best overall. Plus, since the diet is mostly plant-based, more vitamins, minerals, and fiber are consumed overall, with no added sugars or fats from cooking. And while some raw items might be super-healthy, studies have found that cooking can actually amplify some nutrients, like lycopene in tomatoes and antioxidants in carotenoids such as carrots,spinach, sweet potatoes, and peppers.