When we talk about food and nutrition, it’s not only the food we eat but the whole process starts from procuring the raw food items and their cooking methods. Cooking methods play an important role in health & nutrition as it helps in better absorption and digestion of the food we eat. However, wrong cooking methods can also lead to destruction & denaturing of the nutrients.
Principles of cooking and cooking methods are different from nutritional perspectives. Different food sources and their relationship with cooking methods are different. Fruits, nuts, and some
vegetables can be eaten raw while grains, hard vegetables & spices need to be cooked for better palatability, digestion & absorption.
• Cooking aids in nutritive importance to food
• Cooking improves the flow of digestibility
• Cooking kills bacteria or germs and keeps our food safe.
• Cooking enhances the flavor, taste, and aroma and it also changes the appearance and makes the food more appealing.
Steaming basically means cooking the food with steam generated by the water. This method can keep intact in food and cooks the food well. While steaming, the food gets enriched with Iron and helps in increasing the absorption of it. Apart from nutrition, the taste and color also get enhanced.
This method can save you lots of nutrients as the vegetables are lightly cooked with low fat. Sautéing makes the food soft yet crispy and keeps the digestive issues away.
This is one of my favorites. We usually boil the vegetables & throw away the water that can drain the vegetables of their nutrition values. Blanching is an advance of putting the vegetables in boiling water for 2 minutes and soaking them in ice-cold water immediately. This retains the nutrients and the color of your vegetables.
These hacks can help you acquire the maximum nutrition food can offer. Cook the right way to avoid nutrient damage and to up your health status.
We often think about what to eat, but how we cook our food is just as important. Cooking principles show us that heat, time, and technique can change the taste and nutrient content of food. For instance, cooking leafy greens too long can make them lose Vitamin C and B-complex vitamins, and deep frying adds extra fat to your diet. This is why picking the right cooking methods is so important for keeping a balanced Indian diet, especially in homes where spices, grains, and dals are common.
Being aware of how you prepare food is also very important. If you wash vegetables after cutting them, you may lose water-soluble nutrients. So, always wash them before chopping. In the same way, keeping cut fruits and vegetables for too long can cause them to oxidize, which makes them less healthy. Using less water when cooking, covering pots to cut down on cooking time, and not frying at very high temperatures are all small habits that can have a big impact on your health and nutrition.
Keep in mind that the goal is not only to make food taste good, but also to keep its natural benefits. Being more aware and purposeful in the kitchen can help your digestion, energy levels, and health in general.
If you need help with your eating habits or planning meals, a nutritionist in Ahmedabad can help you make a plan that works for your lifestyle and health goals.