It not only makes fiber more digestible but also enhances the absorption of several nutrients. Cooking can reduce the nutritional value of your food by destroying essential vitamins and minerals.

Specifically, heat-sensitive vitamins such as Vitamin C, B1 Thiamine , and B9 Folic Acid can lose up to half of their content during the cooking process.

Yet, not every cooking method impacts food the same way. This technique uses a low-temperature steamer meaning the temperature remains below °F. It is the most appealing solution to optimize nutritional quality and preserve as many vitamins and minerals as possible.

It also maintains the flavor and texture of foods. This appliance is frequently used to cook vegetables, but it works with many other foods, such as legumes, fruits, poultry and fish. Stir-frying is very common in Asian cuisine: the technique consists in sautéing foods in a wok or skillet.

With this method, food is sealed in a pouch made from aluminum foil or parchment paper, then cooked in an oven or microwave. The food is protected inside the pouch, which helps to preserve nutrients.

If you opt for this method, it is better to use parchment paper to prevent any transfer of metal particles from the aluminum foil to your food.

In addition, aluminum foil cannot be used in microwave ovens; only parchment paper is suitable for using a microwave to cook en papillote. Furthermore, you should never add any acid e. To poach foods in water, the food is held at a high temperature for a lengthy period, which lowers its nutritional quality.

Thus, it is preferable to poach at a low temperature and to avoid bringing foods to a boil. In addition, some of the minerals and vitamins, to a lesser extent migrate into to the cooking liquid.

Thus, we recommend that you consume this poaching liquid where possible. You should also choose organic vegetables to avoid consuming any pesticides that may have migrated into the cooking water. Baking takes a long time and often requires very high temperatures.

Thus it has a major impact on nutritional quality. Furthermore, it promotes the Maillard reaction, which is the chemical reaction that occurs in high-temperature cooking and creates Maillard products.

The reaction lends foods a brown color and enhances their flavors. For example, Maillard products are responsible for the characteristic taste of the crispy skin on an oven-roasted chicken. However, Maillard products encourage oxidative stress, which accelerates cellular aging and increases the risk of cancer see our post on antioxidants.

Pan frying also requires high temperatures and a relatively long cooking time. As such, this cooking method should be limited. It is also important to choose an oil suited to cooking: olive oil for low temperatures and coconut oil for high temperatures. You should never bring an oil to its smoke point, as this makes it toxic.

Similarly, you should absolutely avoid browning butter. If you cook with butter, choose ghee i. When you grill meat, the fats in the meat drip into the charcoal and catch flame: the resulting smoke contains a carcinogenic substance benzopyrene and several other toxic compounds that permeate the meat.

According to a study, a grilled 3. This is why it is recommended that the meat be cooked at least 4 inches from the coals. If you cannot resist grilled meats in the summer, the best approach is to use a plancha or a vertical grill, which allows the smoke to escape into the sky without entering the meat.

You should also marinate your foods before cooking as it reduces the amount of toxic compounds they absorb. There is wide disagreement among experts about the dangers of microwave cooking.

Some believe that, if the microwave oven is not damaged, it cannot emit dangerous amounts of radiation. However, others are concerned because microwaves cause unnatural changes in food structures by agitating their water molecules, and we do not yet know the full extent of the potential effects and consequences of such action.

Because the matter has not been settled, it is advisable to use the microwave in moderation. Deep frying. This high-temperature cooking method favors the production of troublesome compounds through the Maillard reaction.

In addition, browning food in a fryer also produces acrylamide , a molecule that promotes the development of cancer and becomes neurotoxic in high volumes. This molecule is formed mainly when sugars are present. For example, the sugar in potatoes will encourage the production of acrylamide when cooked in a fryer.

Finally, deep frying foods increases their fat content. Frying oils are usually high in omega-6 and saturated fatty acids, two kinds of fat that are already over-consumed see our post on fats.

Registered nutritionist, specialist in systemic food issues, teacher to healthcare professionals. If you want to help Yuka grow, you can become a member by subscribing to the Premium version of the app. This version gives you access to additional features.

Your email address will not be published. First name. Thank you so much for the article. I feel like the only method of cooking that is advisable is the gentle steaming, and the rest have warnings associated. Is that correct or do you have suggestions on what temperatures to bake and sauté foods such that it maintains its nutritional value?

Thanks for all the information. It is making me think about how I cook. You guys are the BEST! I love your app. And we are eating so much better now. Thank you. Angie D. Great article, interesting things to consider when cooking. Absolutely love this app and am hoping they add to with animal foods and supplements 😁.

I would love to learn how air frying impacts the nutrition value of foods. The temperature is high, but duration is low. I have many recipes that specifically say to heat the oil until just smoking before adding the food. There are multiple examples such as Teflon, glyphosate, etc.

that were thought to be harmless and many people have died because of them. We are talking about our lives, not a trifle.

Would love for this to include pressure cooking! This is a very popular method of food preparation, and should help retain more of the nutritional value since lower temperatures and cooking times are required under high pressure.

Thanks for the info. I love the app. I tell all my friends. to know. I would like to know about air fryers also. Thanks for the article. Air Fryers are popular at the moment and since they use a higher temperature typically does that mean they also destroy more nutrients?

I use your app for a unit I teach and enjoy all aspects of your creation. Thank you! I see many comments about using an air fryer. However, you did not address the air fryer cooking process in the article.

Would love to know your findings. Is there any evidence that eating grilled meat is actually related to cancer?

I have been using an Air Fryer for most of my cooking of meats and fish. How do you rate Air Frying? Great article, very informative. Could you address using air fryers as a cooking method, please? Love my Yuka and membership is reasonable! A great help in purchasing healthy non toxic items! I love the Yuka app.

I use it every time I buy groceries. I tell all of my friends. You have made me eat healthier and I thank you for that. Thank you for your wonderful app. I love the taste of oven roasted vegetables. Since this uses a heat of — degrees, is it an undesirable method?

I use it all the time. I cleaned my pantry with it. Take it with me shopping. It has helped me immensely. And have recommended it on FB. I have shared it with everyone, family, friends, strangers in the store who see me scanning.

I preach about it at the salon, workouts, schools, my kids even use it! Stay true! We believe in this app. What about pressure cooking? Very interesting article. Thank you to the entire Yuka team. Thanks for this great info.

Can you make recommendations as to the safest, nontoxic cookware? Thank you so much sending me about cooking food without losing nutrients. Hopefully we can have perfect healthy food near future? Always use stainless steel cookware. Do not use aluminum cookware. Also home goods store have safe cookware, its masterclass premium cookware and its say healthy cookware.

I hope company telling me the truth?? My nutritionist has told me not you use the sofrito method of preparing food Italian dishes. That is, sautéing chopped onions, garlic, carrots and celery in olive oil.

Your thoughts? Yes I agree, do not cook with olive oil, especially extra virgin. I use avocado oil or even a little bit of broth for cooking. I add a bit of olive oil at the end to a sauce once it is off the heat. Thank you for this valuable information and for your wonderful Yuka app.

I had been looking for a source of trustworthy information on food and nutrition as well as cosmetics. Through Yuka I have found the best and safest products. Again, thank you and keep up the great work!

High temperatures degrade more nutrients, shorter times retain nutrients, so healthier than frying in oil. Maybe the same as baking because the shorter times vs higher temperature probably make the same degradation. I look forward to your newsletter!

Keep up the amazing work you do for all of us! Thank you, I love the informative news you share. Stepping over to more plant food and part vegan this has many helpful ideas.

We have many studies on microwaves and food. They vibrate the water molecules, and the cooking is similar to steaming. You can put a cup full of water in the microwave when you cook to ensure the food has enough water.

When reheating, use lower power. And obviously, no plastic. I learned most of this from the WHO. Technology can be amazing because it helps us get away from our limited cave man days with open fire and high carcinogens, and I think the biggest issue with microwaves is people are afraid of them..

All The basics Close-up Recipes. Gentle steaming. Cooking en papillote. Water poaching. Pan frying. Sources Lee S, Choi Y, Jeong HS, Lee J, Sung J.

Effect of different cooking methods on the content of vitamins and true retention in selected vegetables. Food Sci Biotechnol. Published Dec Jiménez-Monreal AM, García-Diz L, Martínez-Tomé M, Mariscal M, Murcia MA. Influence of cooking methods on antioxidant activity of vegetables.

J Food Sci. Yuan GF, Sun B, Yuan J, Wang QM. Effects of different cooking methods on health-promoting compounds of broccoli.

J Zhejiang Univ Sci B. Bastías JM, Balladares P, Acuña S, Quevedo R, Muñoz O. Determining the effect of different cooking methods on the nutritional composition of salmon Salmo salar and chilean jack mackerel Trachurus murphyi fillets. PLoS One. Published Jul 7.

Andlauer W, Stumpf C, Hubert M, Rings A, Fürst P. Influence of cooking process on phenolic marker compounds of vegetables. Int J Vitam Nutr Res. Ferracane R, Pellegrini N, Visconti A, et al.

Grilling is a delicious way to enjoy meats and vegetables alike. Especially grilled romaine salad. To make this yourself, take a head of romaine lettuce and cut it longways. Next, brush the strips with olive oil and sprinkle with a touch of sea salt.

Lastly, grill them cut-side down for about 4 minutes or until grill marks are visible. This is a delicious way to enjoy the flavors of grilling on a salad! Dress and serve as you normally would, I personally like having them with cut strawberries and a splash of balsamic vinegar.

This method of cooking requires a small amount of fat in a pan, such as extra virgin olive oil. This already starts you off on the right foot when attempting to keep nutrients intact when cooking!

A study showed that when extra virgin olive oil is used for this, the number of antioxidants in the food is actually increased 5. With that fat present, sautéing also helps your body absorb fat-soluble vitamins.

On the other hand, sautéeing actually decreases the amount of vitamin C in vegetables. But in my opinion, the pros outweigh the cons here! But with that said, it does allow for the item to cook in its own juice and retain a lot of its natural benefits.

Studies suggest that steaming is the best way to maintain the nutritional quality, i. TAC, carotenoids, glucosinolates, sulphorane, folate, phytochemicals, and water-soluble Vitamin B! Join this free balanced eating masterclass to learn how.

Learn the proven method to feel confident, calm, and in control with food without obsessing or stressing. Start your journey now to experience the freedom and peace that comes with a healthy relationship with food. Written By: McKel Hill Kooienga. Learn how to keep nutrients intact when cooking and preparing food at home!

Boiling The first method of cooking we have is boiling. Grilling Grilling is a delicious way to enjoy meats and vegetables alike. Sautéeing This method of cooking requires a small amount of fat in a pan, such as extra virgin olive oil.

Do you find yourself feeling stressed about food?