To successfully achieve the goal of being healthiest version of yourself, it is very important to find the healthiest cooking method.
And foods that are nutritious but low in calories should be included in your diet plan.
Here is the list of the healthiest cooking methods
Cooking is quick, easy, and requires nothing more than water and a pinch of salt.
But in addition to the high temperatures, the large volume of water dissolves and removes water-soluble vitamins and 60 to 70 percent of the minerals from the food.
While this method can dissolve vitamins and minerals in some foods (especially vegetables), it’s not the worst way to cook food.
Some antioxidants are more available when they are cooked.
For example, the lycopene in tomatoes is more available when they are cooked.
Carrots also fall into this category, and one study found that beta-carotene levels increase after cooking carrots.
Roasting is a dry heat cooking method in which hot air from an oven, open flame, or other heat source completely surrounds the food, cooking it evenly on all sides.
Grilling is a great way to take advantage of the extra flavor that is responsible for a process called the Maillard reaction, which gives grilled foods their toasty brown color and sweet, caramelized flavors.
It’s a simple and straightforward way of cooking, with the heat doing most of the work with little intervention.
Roasting is an excellent cooking method for weight loss.
When you bake a dish, the natural flavors are overwhelming, and baking also takes less time; baking requires much less effort in terms of waiting and watching.
Prepare it, put everything in it, set the timer and you are ready to spend some quality time with your better half or your books.
No wonder baking is a favorite of couples and families in love.
If you are cooking meat, baking can also be done without fat, as the heat released or ‘repels’ the fat from the product and cooks in it.
One small downside is that you have to bake at a certain temperature and time, otherwise there’s a good chance it will overcook or overcook.
Switch to clay pots for cooking
We have all heard stories about how our ancestors were strong, ate well and lived carefree lives.
Did you know that the ‘cooking container’ can contribute a lot to our well-being?
Today, the nonstick coatings we use do more harm than good.
When heated, they have a toxic release called perfluorooctanoic acid (PFOA).
On the other hand, clay pots provide nutrients such as calcium, iron and magnesium to the food you cook.
It also ensures that the flavor of the fruit/vegetable/lentil or other dish you are preparing remains intact and that the flavor is not burned or lost.
Get yourself a clay pot and we are sure you will not regret it.
Crock pots also help control weight since you may be using very little oil compared to other barrels you use.
The pot gives great flavor, it won’t burn your dish or else you may not need the extra drizzle of oil to balance these things out.
This is a method by which all Indians swear.
High pressure cooking is fast and takes less time compared to other cooking methods.
It’s a bit like steaming, where the raw ingredients are cooked with their own steam.
But the difference is that pressure cooking comes to a boiling point for the ingredient to cook.
High pressure cooking preserves the flavors, nutrients and retains the moisture of the meat, making it juicy.
Pressure cooking should be used with caution, as it breaks down nutrients like folic acid and vitamin C due to high heat and pressure; therefore.
It is advisable to use water as well. Indians have no problem with this of course as we use the stove to cook full meals like dals, curries and pulao under high pressure.
The flavors and nutrients are sealed in and stay healthy as a result. If you make sure to use the water you used for cooking, pressure cooking will help you increase your vitamin intake.
Pressure cooking is great for losing weight and filling your food with nutrients.
In terms of maximum nutrition without sacrificing flavor, grilling is a great cooking method.
It requires minimal added fats and imparts a smoky flavor while keeping meats and vegetables juicy and tender.
While these are definitely healthy benefits, not everything about grilling is so spicy.
Some research suggests that regular consumption of charred, well-cooked meats may increase the risk of pancreatic cancer and breast cancer.
Cooking over high heat can also cause a chemical reaction between the fat and protein in meat, creating toxins related to antioxidant imbalance and inflammation in the body.
Which can lead to increased risk of diabetes and cardiovascular disease.
This doesn’t mean barbecue is off limits, just stick with lean cuts of meat that require less cooking time, and keep dark meats on the rarer side.
The preparation method you use when cooking can affect the total calories of the food, as well as its nutritional value.
Steaming can be one of the easiest and healthiest ways to cook vegetables, meat, and poultry.
You may also want to know why baking is a healthier cooking option than frying.
These are the reasons why steamed food can be a healthy transition to your diet.
Steaming vegetables is a healthy way to get your daily dose of vitamins and minerals.
It is one of the healthiest cooking methods because it does not cause loss of nutrients, giving food a higher content of vitamins and minerals.
This cooking method also increases the antioxidant content of vegetables, making them more readily available to your body.
Even when you steam chicken, all the protein in the meat is preserved.
Add the magic spice
Cinnamon is known for the endless list of benefits it has for the human body. It is good for intestinal health in general.
It has anti-inflammatory properties that help control the production of acid in the body, which is otherwise the start of many diseases.
Cinnamon is also a great spice for lowering blood sugar levels.
Simply add a teaspoon to any of the vegetables or add to a warm glass and you’re good to go.
But also keep in mind that you should not abuse this spice as it can lead to breakouts, dryness and other skin problems.
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Bath & Shower
Sautéing is a basic cooking technique that is essential to many recipes.
For example, soups and stews almost always start with sauteed aromatics; sautéing browns the vegetables, enhancing the flavor of the soup.
But it is also used to fully cook entire dishes, and to do so quickly.
For example, chicken breasts sautéed with a simple skillet sauce can be ready in just 20 minutes, which is handy on busy weeknights.
Because food cooks quickly, sautéing keeps the flavors alive.
This is especially welcome with seasonal ingredients like baby asparagus.
Just as hearty winter tubers benefit from a long, slow stew, delicate spring produce prefers a light touch. With a few tips, this technique is easy to master.
Cut vegetables into larger pieces
While not as aesthetically pleasing as a finely chopped brunoise made with bell peppers, onions, and potatoes, larger pieces of vegetables have less surface area to absorb oil.
If you really want to cut down on fat, use a spray bottle to lightly coat ingredients with oil before cooking.
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