Cooking methods: which is the healthiest?
It’s not just what we eat that matters, but also how we cook it. The different cooking methods not only influence the flavor and texture of food, but they can also alter its nutritional content and the presence of substances that impact our health. Understanding which cooking techniques best preserve nutrients—and which ones are better to avoid—is key to making healthier choices in the kitchen. In this article by KuokoKitchen, we’ll show you the most common ways to cook and which option is most beneficial for your well-being.
Steaming
Steaming is one of the healthiest cooking methods because it doesn’t require added fats and preserves most vitamins and minerals, especially in vegetables. Since the food doesn’t come into direct contact with water and the temperatures are relatively low, it minimizes nutrient loss and doesn’t generate harmful compounds. It’s ideal for maintaining natural flavor and is suitable for low-fat diets or digestive issues, as it produces soft and easy-to-digest foods.
Boiling
Boiling is a simple and quick technique that involves cooking food submerged in hot water. While it’s a healthy option that doesn’t require extra fats, it has one major downside: a significant loss of water-soluble nutrients like vitamin C and some B vitamins, which dissolve in the water and are often discarded.
However, boiling is great for making broths, soups, and stews where the cooking liquid is consumed along with the food, helping to retain those nutrients. It’s also effective for softening tougher foods like legumes and root vegetables.
Roasting and Grilling
Roasting and grilling are methods that enhance flavor and create a crispy texture. They use high temperatures, which can lead to the formation of toxic compounds if not properly controlled—such as acrylamides (in starchy foods cooked at high heat) and heterocyclic amines (in meats exposed to intense heat).
On the plus side, roasting and grilling help reduce the fat content of certain foods, as the fat melts and drains away. This can be beneficial for calorie control. To minimize risks, it’s best to avoid burning or charring food and not to cook at high temperatures for prolonged periods.
Frying
Frying is one of the least healthy methods, as it involves cooking food in hot oil, which significantly increases its calorie and fat content. Additionally, the reuse of oils and exposure to very high temperatures can generate harmful compounds like free radicals and acrylamide—both associated with a higher risk of cardiovascular disease and certain types of cancer.
Still, all is not lost: choosing healthy oils for frying, such as extra virgin olive oil, controlling the oil temperature and avoiding reuse can help reduce some of these risks. That said, frequent consumption of fried foods is not recommended if you’re aiming for a balanced and healthy diet.
Oven Cooking
Oven cooking is a versatile technique that allows you to prepare a wide variety of dishes with little or no added fat. Baking at moderate temperatures helps preserve nutrients and encourages natural caramelization, enhancing flavor without the need for oils.
When using excessively high temperatures or cooking for too long, there can be loss of heat-sensitive vitamins and the formation of unwanted compounds on the food’s surface, especially in meats. That’s why it’s best to avoid overheating and to remove any charred parts.
Microwave Cooking
Microwave cooking is a fast and convenient method that uses electromagnetic waves to heat food from the inside. Surprisingly, it’s a healthy technique, as it preserves nutrients well thanks to the short cooking times and the absence of added fats.
Also, since it doesn’t require large amounts of water, it minimizes the loss of water-soluble nutrients. For better results, it’s recommended to cover food to prevent drying out and to arrange it evenly.
Choosing the right cooking method can make a big difference in the nutritional quality of the food we eat. While techniques like steaming and microwaving help preserve vitamins and minerals, methods like frying can increase fat intake and harmful substances. It’s not just about avoiding or favoring one method in particular, but about combining healthy techniques that respect nutrients and reduce the formation of toxic compounds. This way, we can enjoy flavorful, nutritious meals that support a balanced diet and long-term health.