When it comes retaining food’s nutrients not all cooking methods are created equal. The higher the temperature and the longer food cooks, the more vitamins and enzymes it looses. Some vitamins are more sensitive to heat and air than others like C and B-group vitamins. The most unstable Vitamins are:
• B1 (thiamine)
• B9 (folic acid)
• Vitamin C
Cooking food to the point of browning and charring creates carcinogenic (cancer causing) compounds. The
two type of carcinogens are Heterocyclic amines (HCAs) and Polycyclic aromatic hydrocarbons (PAHs). I know, I know, grilled food is soooo good but it’s all about moderation. Limiting consumption of charred vegetables and meats can greatly reduce your risks. Maybe instead of barbecuing say, every Sunday maybe instead do it once a month.
With that being said, the unhealthiest cooking methods are:
• Deep-frying. Most cooking oil is refined and processed with chemicals that removes odor and bleaches it to give it that crystal clear yellow color. Heating oil at high temperatures oxidizes it and creates free radicals. If you do fry use fresh oil each time.
• Boiling. It destroys water soluble vitamins(C and B) and causes minerals to leach out into the water.
The healthiest cooking methods are:
• Steaming. It’s less damaging to vitamins and enzymes and there are no loss of minerals.
• Broiling. Fat can be drained while the meat is cooked.
• Stir-frying. Cooks food very quickly over high heat.
• Dry-frying. Involves using a tiny bit of water until the food you're cooking releases its own juices.
• Oven roasting. It's recommended that you steam food a little first before you put it in the oven so less nutrients are lost.
