COOKING FOR HEALTH: COMPARING THE BEST METHODS FOR NUTRITIOUS MEALS
Medically Reviewed by Dr. Sony Sherpa (MBBS) - September 23, 2024
The way we cook does not just make food delicious and presentable, but it also influences our health and well-being. The cooking methods you choose affect the nutritional value, flavor, texture, and appearance of your food. Some cooking methods can enhance the benefits of certain foods, while others can reduce them or even create harmful substances.
In this blog, we will explore some of the most common cooking methods, including raw food, boiling, roasting, pan frying/sauteing, steaming, baking, and grilling. Each cooking method is described below, explaining why it is popular. It also lists the pros and cons of the individual cooking processes and gives some tips for enhancing the cooking method in terms of health and nutrition.
Raw Food
Raw food is not cooked or cooked at very low temperatures (below 40 degrees Celsius or 104 degrees Fahrenheit). It is no secret that raw food contains a higher level of natural enzymes, vitamins, minerals, antioxidants, and phytochemicals that are destroyed by heat.
Most plant-based whole foods can be consumed raw, including fruits, vegetables, sprouted grains, nuts, seeds, and legumes, herbs, spices, seaweed, fermented foods, and some types of fish.
Why Is It Popular?
Consuming large quantities of raw food is popular among people who want to follow a natural, organic, and vegan diet. It is among the best forms of healthy food preparation and is believed to promote weight loss, detoxification, digestion, immunity, and energy.
Pros and Cons
Pros of raw food include:
- Providing more antioxidants, enzymes, and phytochemicals than cooked food.
- Preventing the formation of harmful volatile chemical substances, such as polycyclic aromatic hydrocarbons, acrylamide, and heterocyclic amines that are created by high-temperature cooking.
- Less time preparing some types of food.
- Associated with a lower BMI, lower total cholesterol levels, improved mood, and better mental well-being.[1]
- Improved dental hygiene and oral health.[2]
Cons of raw food are:
- Reduced digestibility, especially for people with low stomach acid, enzyme deficiency, or intestinal disorders.
- Potential nutritional deficits, such as protein, iron, zinc, calcium, vitamin B12, and iodine[3]are more available in cooked food.
- Lower bone mineral density.[4]
- It can be contaminated with pesticides, herbicides, fungi, and toxins that are not removed by washing or peeling.
- It may be susceptible to infectious contamination if left too long.
Tips for Enhancing Raw Food Benefits
Some of the tips for enhancing raw food are:
- Choose organic, fresh, and seasonal produce to avoid chemical residues and maximize nutrient content.
- Soak sprouts, ferment grains, legumes, nuts, and seeds to improve their digestibility, bioavailability, and flavor.
- Use a blender, food processor, juicer, dehydrator, or spiralizer to create different textures and shapes.
- Add raw herbs, non-irradiated spices, lemon juice, vinegar, or healthy oils to enhance the taste and nutrition of raw food.
Boiling
Food is cooked by submerging it in water or other liquid at 100 degrees Celsius or 212 degrees Fahrenheit during the boiling process. This cooking method is often used to prepare vegetables, pasta, rice, and other grains, eggs, meat, fish, stews, and soup.
Why Is It Popular?
Boiling is easy, fast, and convenient. It does not require any special equipment or skills and can be done in large batches. Tough or fibrous foods are softened through boiling, and flavors and nutrients can also easily be extracted from bones and herbs this way.
Is Boiled Food healthy?
Boiled food is not considered as healthy as other moist cooking methods, which are amongst the best cooking methods available. That is because the liquids get discarded, losing some of the nutrients, including proteins, minerals, and vitamins.[5] Some of the remaining nutrients are chemically altered in a way similar to oil-based cooking methods. Boiling food is healthy from the perspective of improving digestibility and removing unwanted vegetable skins (blanching), yet there are other cooking methods, such as steaming, that give similar benefits while retaining the nutritional value of the food.
Pros and Cons
Pros of boiling are:
- Killing off harmful microorganisms that may cause food poisoning or spoilage.
- Reducing the fat and salt content of food by draining or skimming the liquid.
- Retaining the shape and color of food, especially if blanched or shocked in cold water.
Cons of boiling are:
- The leaching out of water-soluble nutrients, such as vitamin C, B vitamins, and potassium, into the liquid.
- Diluting the flavor and aroma of food, especially if overcooked or not seasoned.
- Making food mushy, soggy, or bland, especially if cooked in plain water.
Tips for Enhancing Boiling
Some of the tips for enhancing boiling are:
- Use a minimal amount of liquid to reduce nutrient loss and flavor dilution.
- Add salt, vinegar, lemon juice, wine, broth, stock, or herbs to the liquid to boost the flavor and nutrition of food.
- Cook food for the shortest time possible to preserve the texture and quality of food.
- Save the cooking liquid to use as a base for soups, sauces, or gravies.
Roasting
Food is cooked in an oven or over an open fire at high temperatures (above 200 degrees Celsius or 400 degrees Fahrenheit) when roasting is the cooking technique. It is often used to cook meat, poultry, fish, vegetables, fruits, nuts, and seeds.
Why Is It Popular?
Roasting is popular because it creates a crispy, browned, and caramelized crust on the surface of food, which enhances the food’s flavor, texture, and appearance. The moisture and tenderness of the food are also retained, making it easy to create a rich and savory gravy from the drippings. Roasting might be quicker than baking due to using higher temperatures.
Is Roasting Healthy?
Roasting is not a healthy cooking method, sharing similarities with both baking and grilling. Most studies report that roasted foods lose large amounts of their nutritional value and generate lots of harmful substances.[6]
Pros and Cons
Pros of roasting are:
- Increasing the availability of some antioxidants, such as lycopene in tomatoes and beta-carotene in carrots, by breaking down the cell walls of food.
- Lowering the possibility of bacterial contamination of food.
- Creating a satisfying and comforting meal with little supervision and work.
Cons of roasting are:
- Destruction of heat-sensitive nutrients, such as vitamin C, B vitamins, and folate, by exposing food to high heat for a long time.
- Production of harmful substances, such as acrylamide, heterocyclic amines, and polycyclic aromatic hydrocarbons, by exposing food to high heat and dry air.
- Elevated fat and calorie content of foods by adding oil or butter or by absorbing the fat from meat.
Tips for Enhancing Roasting
Some of the tips for enhancing roasting are:
- Choose lean cuts of meat, poultry, or fish, and trim off any visible fat or skin before roasting.
- Use a rack or a roasting pan with a lid to allow the fat to drip off and prevent the food from drying out.
- Marinate, rub, or baste the food with herbs, spices, lemon juice, vinegar, or wine to add flavor and moisture and reduce the formation of harmful substances.
- Roast the food at a lower temperature (below 375 degrees Fahrenheit) and for a shorter time to preserve the nutrients and quality of the food.
Pan Frying/Sauteing
Sautéing or pan-frying is a cooking technique in which food is cooked over high heat in a minimal amount of oil or fat. Foods cooked via pan frying or sauteing often include meat, poultry, fish, eggs, tofu, and vegetables.
Is Sauteing Healthy?
Sauteing could be the healthiest way to cook meat, provided you use healthy cooking oils in sparing amounts. Studies show that pan-frying foods improve the availability of proteins like albumin and may be marginally healthier than boiling and roasting.[7]
Why Is It Popular?
Pan frying or sauteing is popular because it creates a golden, crispy, and flavorful crust on the surface of food, which enhances the flavor, texture, and appearance. It also helps to seal in the juices and nutrients of food and to create a delicious sauce from the drippings.
Pros and Cons
Pros of pan frying or sauteing are:
- Improved absorption of some fat-soluble nutrients, such as vitamins A, D, E, and K, and some carotenoids by adding oil or fat to food.
- Reduced cooking time and energy consumption, as it requires a small amount of oil or fat and high heat.
- It is versatile since it can be used for a variety of dishes, such as stir-fries, omelets, frittatas, and pancakes, by using different ingredients and seasonings.
Cons of pan frying or sauteing are:
- Increased calorie and fat content of food, especially if too much oil or fat is used or if the oil or fat is reused.
- Production of harmful substances, such as acrylamide, heterocyclic amines, and polycyclic aromatic hydrocarbons, by exposing food to high heat and oil or fat.
- Reduced quality and safety of oil or fat, especially if it is overheated, burned, or reused.
Tips for Enhancing Pan Frying/Sauteing
Some of the tips for enhancing pan frying or sauteing are:
- Choose healthy oils or fats, such as olive oil, canola oil, peanut oil, or avocado oil, and use them sparingly. Avoid butter, margarine, lard, or shortening, as they have high amounts of saturated or trans fats.
- Using a non-stick pan or a well-seasoned cast iron skillet reduces the amount of oil or fat needed. However, non-stick pans are not always recommended by health experts. Although no conclusive data is available, some studies suggest that when heated at very high temperatures the PTFE, PFOA, and GenX coatings on the non-stick pan emit toxic chemicals which can cause a bunch of health issues.[8]
- Heat the oil or fat until it is hot but not smoking, and add the food in a single layer without overcrowding the pan. Turn the food frequently and cook until it is done.
- Drain the excess oil or fat from the food on a paper towel, and discard the oil or fat after each use.
- Deglaze the pan with water, broth, wine, vinegar, or juice to make a sauce, and scrape up the browned bits from the bottom of the pan.
Steaming
Cooking food with steam produced by boiling water or another liquid is known as steaming. The main foods cooked by steaming are often vegetables, fish, dumplings, and rice.
Why Is It Popular?
Steaming is popular because it is one of the healthiest cooking methods, especially for preparing vegetables, as it preserves the natural color, flavor, texture, and nutrients of food.[9] Steaming also helps retain the moisture and tenderness of food and prevents the formation of harmful substances.
Pros and Cons
Pros of steaming are:
- Retention of most of the water-soluble nutrients, such as vitamin C, B vitamins, and potassium, that are otherwise lost in boiling or other cooking methods.
- Preventing oxidation and degradation of some antioxidants, such as vitamin E, polyphenols, and glucosinolates, that are otherwise damaged by heat or air.
- Reducing the need for added oil, fat, salt, or seasonings as it enhances the natural flavor and aroma of food.
Cons of steaming are:
- It can be time-consuming and energy-intensive, as it requires a large amount of water or liquid and a long cooking time.
- Risking bland and boring meals, especially if the food is not seasoned or paired with a sauce or dressing.
- Difficulty in controlling when the food is properly cooked through (without a device such as a pressure cooker), as it depends on the size, shape, and density of food and the amount and type of liquid used.
Tips for Enhancing Steaming
Some of the tips for enhancing steaming are:
- Use a steamer basket, a bamboo steamer, or a perforated colander to hold the food above the boiling water or liquid, and cover the pot with a tight-fitting lid to trap the steam.
- Cut the food into uniform pieces to ensure even cooking, and arrange the food in a single layer without overlapping to allow the steam to circulate.
- Season the food with herbs, spices, lemon zest, garlic, ginger, or soy sauce before or after steaming to add flavor and nutrition.
- Use water, broth, stock, wine, juice, tea, or milk as the steaming liquid to impart different flavors and aromas to the food.
Baking
Baking is a cooking technique in which food is cooked using dry heat in an oven. Baking is often used to make bread, cakes, cookies, pies, casseroles, lasagna, and pizza.
Why Is It Popular?
Baking is popular because it creates a light, fluffy, and moist texture in baked goods and a crispy, golden, and crusty texture in savory dishes. It also helps to create complex flavors and aromas from the browning and caramelization of food.
Is Baking a Healthy Cooking Method?
Baking is very similar to roasting and grilling, which are not healthy, and is usually associated with refined foods that are unhealthy in general, such as cake, cookies, and pizza. Baking vegetables may be healthier than roasting or grilling them, as one uses a lower heat and can use a sealed container that retains moisture.
Pros and Cons
Pros of baking are:
- Reducing the fat and calorie content of food, as it does not require added oil or fat, and it allows the fat to drip off from the food.
- Increasing the fiber and whole grain content of food, as it can use whole wheat flour, oatmeal, bran, nuts, seeds, and dried fruits as ingredients.
- Making a large batch of food that can be stored or frozen for later use.
Cons of baking are:
- Destroying some heat-sensitive nutrients, such as vitamin C, B vitamins, and folate, by exposing food to high heat for a long time.
- Production of harmful substances, such as acrylamide, heterocyclic amines, and polycyclic aromatic hydrocarbons, by exposing food to high heat and dry air.
- Increasing the sugar and refined carbohydrate content of food, as it often uses white flour, sugar, honey, molasses, and corn syrup as ingredients.
Tips for Enhancing Baking
Some of the tips for enhancing baking are:
- Choose healthy ingredients, such as whole wheat flour, oatmeal, bran, nuts, seeds, dried fruits, fresh fruits, vegetables, lean meat, poultry, fish, tofu, cheese, and yogurt, and avoid or limit white flour, sugar, butter, cream, cheese, and processed meat.
- Use healthy substitutes, such as applesauce, mashed banana, pureed pumpkin, or prune puree for oil or butter, and stevia, monk fruit, or erythritol for sugar, and reduce the amount of sweeteners by one-third to one-half.
- Bake the food at a lower temperature (below 375 degrees Fahrenheit) and for a shorter time to preserve the nutrients and quality of the food.
Grilling
Cooking meals over direct heat using charcoal, gas, or electric grills is known as grilling. Grilling is often used to cook meat, poultry, fish, vegetables, fruits, and cheese.
Why Is It Popular?
This is a popular cooking method because it creates a smoky, charred, and grilled flavor and aroma in food, which enhances the flavor, texture, and appearance of food. Grilling also helps to reduce the food’s fat and calorie content, as it allows the fat to drip off from the food.
Is Grilling a Healthy Cooking Method?
Grilling gives rise to some of the most harmful compounds that arise from charred food. Some experts say that grilling can be more beneficial than pan frying if done for short bursts of time without oil and without letting the food get blackened.
Pros and Cons
Pros of grilling are:
- Increases the availability of some antioxidants, such as lycopene in tomatoes and beta-carotene in carrots, by breaking down the cell walls of food.
- Reduces the risk of bacterial contamination by exposing food to high heat for a short time.
- Creates a fun and festive atmosphere, especially for outdoor parties and picnics.
Cons of grilling are:
- Destroys some heat-sensitive nutrients, such as vitamin C, B vitamins, and folate, by exposing food to high heat for a short time.
- Produces harmful substances, such as heterocyclic amines, polycyclic aromatic hydrocarbons, and benzopyrene, by exposing food to high heat and smoke.
- Increases the risk of fire, burns, or injuries, especially if the grill is not properly maintained, cleaned, or supervised.
Tips for Enhancing Grilling
Some of the tips for enhancing grilling are:
- Choose lean cuts of meat, poultry, or fish, and trim off any visible fat or skin before grilling.
- Marinate, rub, or baste the food with herbs, spices, lemon juice, vinegar, or wine to add flavor and moisture and to reduce the formation of harmful substances.
- Grill the food over medium-high heat and for a short time to avoid charring or burning the food.
- To determine whether the meat is done, use a meat thermometer and avoid cutting or piercing the meat to prevent the loss of juices and nutrients.
What Is the Best Way to Cook?
The best way to cook food is to use a variety of cooking methods and to choose healthy ingredients, seasonings, and oils.
According to health experts, the healthiest ways to cook food are those that use little-to-no heat and moist heat, such as steaming, boiling, and lightly pan frying or sauteing, as they preserve the most nutrients and reduce the formation of harmful substances. Raw food consumption might be viewed as the best “cooking” method to retain nutrients, yet not everyone can consume only raw foods. However, those who can consume plenty of raw foods in their diet and attempt to balance raw and cooked foods, even if they opt for healthy cooking methods.
The cooking methods that should be minimized are those that use high heat and dry air, such as deep frying, roasting, and grilling, as they destroy some nutrients and produce harmful substances. Some of the substances they produce are associated with an increased risk of cancer. However, these cooking methods can still be enjoyed occasionally, as long as they are done in moderation and with care.
General tips for healthy cooking include:
- Use a minimal amount of oil, fat, salt, and sugar, and choose healthy alternatives, such as olive oil, canola oil, avocado oil, stevia, monk fruit, or erythritol.
- Use a variety of herbs, spices, lemon juice, vinegar, wine, broth, stock, or juice to add flavor and nutrition to food, and to reduce the formation of harmful substances.
- Cook food at a moderate temperature and for a short time to preserve the nutrients and quality of food, and to prevent the formation of harmful substances.
- Before roasting, select lean portions of meat, chicken, or fish, and remove any visible fat or skin.
- Eat a balanced and varied diet that includes plenty of fruits, vegetables, whole grains, legumes, nuts, seeds, and fermented foods, and limit the intake of processed, fried, or charred foods.
Conclusion
As you can see, there are many different cooking methods, each with its own advantages and disadvantages. The best way to cook food depends on the type of food, the desired outcome, and the personal preference. The healthiest way to eat involves balancing raw and cooked foods, using minimal oil for cooking, and minimizing the cooking time and temperature. When cooking, one should opt for mostly using moist heating methods, such as steaming, boiling, and light frying with the lid on. By following these tips, you can enjoy the benefits of different cooking methods and create delicious and nutritious meals for yourself and your family.
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