How cooking methods affect the nutritional value of your food

Have you ever been eating a meal and you can't help but wonder if the nutrients are still in it or wondered the quantity of nutrient you're consuming!? You are not alone!

• Different cooking methods affect the quality of foods we consume because nutrients are affected by heat.

• The cooking duration, cooking temperature, particle size and quantity of foods changes not just it's nutritive value but also the taste, and appearance of an otherwise healthy meal.

Quick bonus: Avoid peeling the skin of foods deeply, because many nutrients are concentrated around the surface of foods. Instead use a scrub to wash the surface of foods thoroughly or peel very lightly when peeling is absolutely necessary

Okay!

Now, we're going to jump to some common cooking techniques, the food items they are best for, as well as their good effect (called the pros) and bad effect ( called the cons) on food nutrient.

1. Boiling (preserves nutrients best in vegetables, pasta, and grains)

• Pros: Retains water-soluble vitamins (the B vitamins, vitamin C) and minerals like potassium.

•Cons: Can leach out some nutrients into the cooking water. This is a major negative effect of boiling especially because the water is most often discarded and hence nutrients are lost

2. Roasting (preserves nutrients best in vegetables like potato, meat and some fruits)

• Pros: Retains nutrients well; can enhance flavor through caramelization.

• Cons: Can destroy some heat-sensitive nutrients like vitamin C.

3. Grilling (preserves nutrients best in meat, vegetables and some fruits)

• Pros: Retains nutrients well; can enhance flavor through smoky char.

•Cons: Can create cancer causing (carcinogenic) compounds like acrylamide which occurs when meat is over cooked from being brown to black (burnt)

4. Sautéing (preserves nutrients best in meat and vegetables)

• Pros: Retains nutrients well; quick cooking time.

•Cons: Can cause some nutrient loss if overcooked.

5. Baking (preserves nutrients best in pasteries and other baked goods)

• Pros: Retains nutrients well; can enhance flavor through browning.

•Cons: Can destroy some heat-sensitive nutrients like

6. Stir frying (preserves nutrients best in vegetables, meat and grains)

• Pros: Retains nutrients well; quick cooking time.

• Cons: Can cause some nutrient loss if overcooked

7. Steaming (preserves nutrients best in fish, meats , and vegetables)

• Pros: Retains nutrients well; does not require added fats.

• Cons: Can make food bland if not seasoned properly.

8. Braising (great for tough cuts of meat like the chuck, and shank meat cuts)

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• Pros: Retains nutrients well; creates flavorful sauces.

•Cons: Long cooking time can cause some nutrient loss; high fat content in some recipes can be unhealthy

It's important to note that nutrient loss during cooking can vary depending on the food, cooking time, and cooking temperature.

However, in general, methods that involve

• Shorter cooking time and lower temperatures keep nutrients best.

while methods that involve

• longer cooking time and higher temperatures may cause more nutrient loss.

So, while following particular cooking methods, try not to eat just because of flavour, eat nutrients.