Steam, stew, roast: which is the healthiest way to cook?

Did you know that the way we process food will affect the nutritional content and health of the body? This is because some foods such as vegetables, when cooked at high temperatures, will actually reduce their nutritional content such as vitamins, folate, and potassium by 15 to 20 percent.

Now, by paying attention to how to cook, we can maintain nutritional content and absorb the intake of nutrients in the food needed by the body. Therefore, we must understand very well how to process proper and healthy food. Consider the following explanation regarding various cooking methods that can affect the nutritional content of food.

Boiled

Boiling food is a healthier way to cook than frying. As long as this boil is not done too long.

Vegetables generally contain a lot of vitamin C. Unfortunately, the vitamin will be lost in large quantities if cooked in water that is too hot and for a long time. The reason is, vitamin C is easily soluble in water and sensitive to heat. For example, when you cook broccoli, spinach and lettuce, you will lose up to 50 percent or more of the vitamin C content in these vegetables if you boil them for a long time.

Baked

Grilling is one of the most popular cooking methods as it gives food its distinctive taste enjoyment. But unfortunately, 40 percent of the B vitamins and minerals contained in roasted meat will be lost. In addition, there are concerns about the uterus polycyclic aromatic hydrocarbons (PAH) which has the potential as a cancer-causing substance.

Burnt

Cooking by burning is best done as long as it is not excessive. The reason is, dishes that are burned until they are blackish or burnt due to being burned for too long can cause cancer.

Using the microwave

Microwave cooking is an easy, safe, and convenient cooking method. This cooking method is done by using microwaves. Short cooking can reduce exposure to heat and preserve nutrients in food.

Stir-fry

Cooking by sauteing only takes a short time and uses a little oil. In general, the sauteing method is also a healthy way to prepare food because it can increase the absorption of fat-soluble vitamins, several other compounds, and antioxidants. Don't forget to use healthy oils such as olive oil, to prevent high cholesterol due to regular cooking oil.

Fried

This method is also a very popular method because it is considered easier and makes food tastier. However, not all foods are suitable for frying. When oil is heated to high temperatures and over a long period of time, toxic substances called aldehydes are formed. This aldehyde can increase the risk of cancer and other diseases.

The type of oil, temperature, and length of cooking time affect the amount of aldehyde produced. The reheated oil also has an increase in aldehyde formation. If you are frying food, don't take it too long, and make sure you use healthy oils for frying.

Steamed

Steaming is one of the best cooking methods for preserving nutrients including water-soluble and heat sensitive vitamins. Using the steaming method is considered to make food tasteless. However, you can add a little cooking spices to make it more delicious. When steaming vegetables, it is best if the vegetables are still green and still crunchy to the bite.

Also, avoid cutting vegetables too early before cooking. The reason is, the cutting and cooking distances that are too long can also damage the nutritional value of food because it has been exposed to heat, light and oxygen which can damage the vitamin content in fruits and vegetables.

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