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A rich nutrient balanced diet is essential for good health. We bring the most nutritious food items from the market, but what if you ignore the critical step between cooking and consumption? If so, it may not increase your nutritional intake. So, which cooking method should we choose? The one that doesn't change the food's texture, taste, temperature, and nutrients. Are you health-conscious? Then selecting the right way of cooking is a must as it can help you maintain the level of nutrients in your diet. Therefore, it is essential to know which cooking method is best. Look at these five ways below.
Microwaving
Microwaving is an effortless and convenient way to prepare food. Meals cooked in the microwave are the wholesomest choice in nutritional value. Microwaved food preserves nutrients due to its lesser cooking time and exposure to heat. For example, microwaves destroy only 20 or 30 per cent of the vitamin C present in green vegetables, which is significantly less than other cooking methods. In addition, several studies found that microwaving is the best cooking process to retain the antioxidant activities of mushrooms and garlic. We often microwave foods in wrapping and plastic containers, but some scientists warn of eating phthalates. In addition, these plastic additives can leach into food when exposed to warmth. So avoid using plastic in the microwave; instead, put your food in glass containers.
Steaming
Steaming is the most acceptable method as it requires little water to cook fresh vegetables, rice, and porridge, retaining nutrients. Seasonal veggies can be cooked in or idli, making utensils, steamer, or pressure cooker. It does not require oil, takes less time, and preserves vitamins and other nutrients. In addition, nutritionists say that many vegetables such as cabbage, cauliflower, broccoli perish when overcooked food, but they remain safe when steamed at low heat.
Stir-frying
It is a healthy way of cooking food without water and over a short period. It does not result in loss of vitamin B, and the addition of fat improves the absorption of plant compounds and antioxidants. In this, along with the nutrients of the food items, their colour and flavour are also preserved. Non-stick pan is used for this technique.
Roasting
Roasting can be accomplished on an open flame in the oven. This cooking method's loss of all vitamins is extremely low, including vitamin C. Vegetables are cooked quickly and easily with less ghee and oil.
Grilling
Grilling requires significantly less ghee or oil. In this method, the flavour and texture of the food items are preserved. The food is placed on the grill with the flame beneath in this mode.
Other healthy ways
- Please do not cut the salad beforehand; instead, cut it immediately before eating. Keeping salad for a long time destroys vitamins B and C.
- Wash green, leafy vegetables before chopping as the minerals and vitamins present are water-soluble.
- Don't throw away water after boiling the rice, as this destroys about 25 per cent of vitamin B.
- Do not reuse leftover oil, as reheating at high heat can turn it into acrylamide toxins.
- Avoid keeping dairy products in the sun, which destroys vitamins A, D, and B2.
- Do not cook food for long, resulting in loss of nutrients, colour, and texture.
- Boil potatoes before eating them as this can save 65 per cent of vitamin C.
- Never wash vegetables after cutting them. This destroys vitamins B and C.
- If you have to choose between canned and frozen foods, choose frozen.
- Cover and cook the vegetables to preserve the nutrients.
Cooking in these ways always maintains the nutrition of the food.
