Which 7 Cooking Techniques Are The Healthiest And Why?

A Healthy and Nutritious meal starts with healthy ingredients and ends with healthy cooking. Even if you choose healthy ingredients, the meal may become less nutritious. The reason is how you cook the ingredients. Healthy cooking techniques make delicious dishes with minimum nutrient loss.

1. Baking

Baking is the healthiest and most common way to cook meals nowadays. Baking involves cooking food in a hot, air-dry oven. It is a slow process that requires little or no oil at all. Using this cooking technique instead of roasting and frying can make the meal healthier. This technique is best for cooking chicken, fish, and vegetables.

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2. Steaming

Streaming is another method of cooking food. It requires less water, and no added fats, and the meal is not completely buried in the liquid which helps to preserve nutrients and the food is less likely to burn or overcook.

In streaming, food is often placed over simmering water in a metal perforated basket and a constant hot air stream surrounds the food. Although fish, poultry, and other meats can be steamed, vegetables are most likely to be cooked in this way.

How to Steam Broccoli Without a Steamer

Broccoli is a healthy powerhouse with various vitamins, antioxidants, fiber, and minerals. Three main types of broccoli are rich in nutritional benefits. Read more about the 5 benefits of broccoli

3. Roasting

Roasting uses the dry heat of an oven or open flames. This method cooks food faster than others, as temperatures typically reach 400 degrees Fahrenheit or higher. Food is often cooked uncovered in a roasting pan or rack. Food retains its moisture and tenderness in roasting. Additionally, roasting promotes the caramelization of vegetable sugars, enhancing flavor without using much oil.

4. Grilling

Grilling is a great cooking method for obtaining the most nutrients without compromising flavor. It adds a smoky taste with little or no addition of fats and keeps the vegetables and meats moist and soft. Although grilling has undoubtedly positive health effects, not everything about it is perfect.

Grilling and other high-heat cooking techniques promote advanced glycation end product (AGEs) production. AGEs in food have been proven to cause inflammation and diseases such as colon, prostate, and breast cancer. High protein food such as meat is naturally high in AGEs. In contrast, vegetables and whole grains that are high in carbs and low in fats create the lowest amounts of AGEs in cooking.

5. Stir-frying or Sautéing

Sautéing is one of the healthy ways to cook meals like vegetables and meats. This technique involves cooking food in a small amount of oil for a short period of time. This helps in maintaining the texture, color, and nutrients of ingredients. Make sure to choose a healthy oil option like olive oil or sunflower oil. These vegetable oils contain omega-3 and omega-6 fatty acids that are anti-inflammatory and regulate blood pressure. Try the Paleo breakfast burrito

6. Blanching:

Blanching is another cooking technique that can help maintain the color, texture, flavor, and nutrients of the food. It involves scalding foods in a hot water for a short time and then shocking them in cold water to inhibit the enzyme activity and keep food from overcooking.

7. Poaching

Poaching is the best technique to gently cook delicate things like fish, eggs, or fruit. Food is heated in water at a low temperature, just below the boiling point and it takes a little longer, which may reduce nutrient retention.

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