Best Cooking Methods
How to preserve nutrients & reduce toxicity
Most eating plans recommend consuming a combination of raw and cooked foods. What ways of cooking food are healthiest? In terms of conserving nutrients and minimizing toxicity, the following cooking methods are ranked from best to worst:
Steaming
Besides eating foods raw, this method preserves the most nutrients. Most of the vitamin C and other water-soluble nutrients are retained in the food since it does not make direct contact with water as it does with boiling. A small amount of nutrients may be lost in the steam.1
Pressure cooking
Pressure cookers and Instant Pots can help conserve nutrients during cooking. One study showed broccoli prepared in a pressure cooker retained more than 90 percent of vitamin C.
Roasting & baking
Both methods retain water-soluble vitamins like B and C since there’s no water-induced loss. The availability of certain nutrients like beta carotene, lycopene and calcium may improve with these cooking methods. Avoid overcooking since all forms of heat can destroy nutrients.
Sauteing & stir frying
These cooking methods help preserve nutrients. Stir-frying uses high heat for a short period of time. Sauteing can be done gently on a lower heat setting to reduce nutrient loss. Using a little oil in the pan prevents sticking and improves absorption of fat-soluble nutrients like carotenoids.
Microwaving
The quick cook-time of microwave cooking helps reduce the loss of nutrients.
Air frying
An air fryer is a high-power countertop convection oven that mimics the results of deep-frying. To make foods crispy on the outside, it uses circulated air as hot as 400 degrees and little or no oil. While healthier than deep-fat frying, an air fryer can create cancer-causing polycyclic aromatic hydrocarbons and heterocyclic amines, which form when meat cooks at high temperatures. The majority of air fryers contain PFAS non-stick coatings, which are linked to infertility, hormone disruption and some types of cancer. Look for air fryers with stainless steel or glass coatings. For everyday use, roasting, sauteing and pressure cooking are healthier choices.
Broiling
When meats or fish are cooked at high temperatures—as in broiling—they can form polycyclic aromatic hydrocarbons. These substances are linked to an increased risk for breast, kidney, pancreatic and colon cancer. To reduce the risk, avoid cooking meat or fish to well-done or browned.2
Grilling
Fat and juice from meat can drip onto the grill’s surfaces, where they create cancer-causing compounds called polycyclic aromatic hydrocarbons and heterocyclic amines. These can rise up and get onto the meat. All grilled foods have these, but burned or charred foods are the worst. Marinating foods before grilling helps reduce the formation of carcinogenic chemicals by nearly 90 percent. Use a marinade with vinegar or lemon juice along with oil, herbs and spices for at least 30 minutes. Or partially precook meat with an oven, stove or microwave, then immediately place it on a preheated grill; this cuts the duration of exposure to potential carcinogens.
Smoking
Frequent consumption of smoked foods are linked to cancers of the stomach and colon and an increased risk for heart disease and diabetes. Limit this method.
Deep frying
Deep frying is considered the most unhealthful cooking method. Studies have linked eating fried foods to an increased risk of weight gain and belly fat as well as heart disease and stroke.3
This newsletter is for educational purposes only. It is not intended as a substitute for medical advice or treatment; before adhering to any recommendations in this newsletter consult your healthcare provider.
Muinos, Lacey. The Most Nutritious Ways to Cook Vegetables, Ranked by Dietitians. Livestrong.com, 6-19-2022. https://www.livestrong.com/article/13772886-healthiest-best-way-to-cook-vegetables/
Borrelli, Lena. Air Frying vs Oven Baking: What’s the best way to cook? ZDNet, 7-1-2022. https://www.zdnet.com/home-and-office/kitchen-household/air-frying-vs-oven-baking/
Natale, Brittany. These Are the Best ways to Cook Your Food—And the Absolute Worst. Eat This, Not That, 12-28-2021. https://www.eatthis.com/best-cooking-methods/
How does a marinade reduce the formation of carcinogenic chemicals by 90%? A marinade doesn't stop the juices from falling on to the burners and then rising up to coat the food.
This is a great reminder Elizabeth, thank you. We are mostly raw, steamed or roasted so glad to see we are on track. No deep fried🙂