The way you cook your food impacts its nutritional content. Many vitamins are sensitive to air exposure and heat. They include vitamin C, folates, and all vitamins B. The loss of the nutrients depends on how long you have cooked the food and the temperature.
It will be a waste of time to consume less nutritious food when there is a way to cook and retain your nutrients. These cooking methods apply different factors such as adding little water, lowering your temperature, and minimizing your cooking time.
Below are the best ways to cook your food to retain its nutritional content.
Steaming
It is the gentlest and healthiest way to prepare food, maintaining its nutritional content—the principle behind the working of steaming lies in the use of hot steam that cooks your food gently.
This means that the most valuable vitamins and minerals are preserved. Through this method, different vegetables retain their color, and flavors can fully develop. Planning how you take your steamed food is the most important thing you can do to provide your body with proper nutrients content.
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Roasting
It is a cooking method that uses dry heat and hot air to surround the food to cook it evenly. Depending on the type of food you want to cook, you can roast your food over an open flame or an oven.
Through roasting, your food will improve on its texture and deepen its flavor profile. Roasting your food does not significantly affect its nutrients, and you are likely to preserve most of them.
Learning how to roast is always, and you can start with roasting recipes that are not complicated and advance to greater heights.
Grilling
It lets your food have the maximum nutritional value and retains its most authentic flavor. Research has proven that the best way to preserve the nutritional value of your food is by using the least possible heat.
This method of cooking is pretty among the easiest. Set your vegetables on the grilling tray and smear them with olive oil. It helps in breaking down the plant cell walls, which facilitates the release of more antioxidants. On the other hand, olive oil helps your body to absorb carotenoids.
Microwaving
It makes use of a microwave appliance that cooks by passing an electromagnetic wave through your food. The heat is generated through the absorption of energy by the water molecules found in the food.
You can cook as fast as you wish with a microwave and preserve most of the food nutrients available such as vitamin C in vegetables. Also, the taste of the food is retained. Using a microwave can be effortless; all you need to is read the instructions in the user manual and apply them correctly.
Sautéing
This cooking method uses a small amount of oil or fat in a shallow pan over a relatively high heat source. It is only favorable to a small range of foodstuffs like vegetables. Through this cooking method, vegetables like Kale can prevent micronutrients and carotenoids, powerful antioxidants that are lost when food is boiled or steamed.
Taking a low-fat diet with sautéed vegetables and supplemented with nuts or olive oil has a beneficial effect on cardiovascular risk factors. Through this cooking method, some of the nutrients are destroyed, making other nutrients more bioavailable.
Expert