The science of cooking: How heat changes the nutrient content of foods
04/13/2021 / By Brocky Wilson / Comments
The science of cooking: How heat changes the nutrient content of foods

The way you cook is just as important as what you eat. You might be munching on nutritious foods all the time but all your efforts to eat healthily will be for naught if you don’t pay enough attention to how you prepare the food.

The effects of different cooking methods on nutrients

Cooking improves the taste and texture of foods and makes them easier for your body to absorb the nutrients in them. The protein in cooked eggs, for example, is 180 percent more digestible than that in raw eggs.

But cooking can also destroy certain nutrients, such as vitamin C, B vitamins and other water-soluble vitamins. Minerals such as calcium and potassium also get lost when cooked, as do fat-soluble vitamins like vitamin A, D, E and K.

Below are some cooking methods and how they change the nutrient content of foods:

Water-based cooking

Water-based cooking includes boiling, poaching and simmering. These three methods differ based on the water temperature:

  • Poaching: Less than 180 degrees F
  • Simmering: 185 to 200 degrees
  • Boiling: 212 degrees, or the boiling point of water

Boiling destroys nutrients the most because the water temperature is highest when boiling. Broccoli, spinach and lettuce, for example, can lose up to 50 percent of their vitamin C when boiled. Vitamin C very easily leaches out of vegetables when immersed in hot water because it is water-soluble (dissolves in water) and highly sensitive to heat.

B vitamins like thiamine and niacin are even more heat-sensitive. Up to 60 percent of these nutrients can get lost when meat is simmered and its juices run off. Try to retain these juices to recover the lost minerals and B vitamins.

Cooking with dry heat

Cooking with dry heat includes grilling and broiling. These two cooking methods are similar in all ways except for one thing: With grilling, the heat source comes from below but with broiling, the heat source comes from above.

Both methods can destroy up to 40 percent of B vitamins and minerals in meat. Exposing meat to too much dry heat can also create polycyclic aromatic hydrocarbons (PAHs), which can potentially cause cancer. Remove fat drippings and minimize the smoke you make to reduce the amount of PAHs that form.

Cooking in an oven

Cooking methods that use an oven include baking and roasting. Baking is used for bread and pastries while roasting is used for meat. Both cause minimal nutrient losses but may destroy as much 40 percent of B vitamins when food is baked or roasted for a long time at high temperatures.

Frying

Frying may seem like one of the unhealthiest methods of cooking, but it can actually be pretty healthy when done right. Frying over moderate heat can preserve vitamin C and B vitamins and increase the amount of fiber in potatoes by converting starch into resistant starch. Resistant starch functions like soluble fiber, which is fiber that dissolves in water.

However, frying can also degrade the omega-3 fatty acids in tuna by up to 85 percent. Additionally, heating oil at high temperatures over a long time can create toxic substances called aldehydes, which are linked to an increased risk of cancer. Fry over low heat and choose healthy oils like olive and avocado oil to preserve nutrients and avoid aldehydes.

Sautéing and stir-frying

Sautéing and stir-frying involve cooking in a saucepan over medium to high heat using a small amount of oil. These two methods are some of the healthiest ways to prepare food. Sautéing and stir-frying for a short time without water prevents the loss of B vitamins. Meanwhile, adding a bit of healthy fat increases the amount of nutrients that can be absorbed by your body.

Microwaving

Microwaving reduces vitamin C by up to 30 percent. But other than that, this cooking method is actually “nutrient-friendly.” In fact, studies show that microwaving preserves the antioxidants in garlic and mushrooms better than most other methods of cooking.

Steaming

Steaming is one of the best ways to preserve heat-sensitive nutrients like water-soluble vitamins. Studies show that steaming reduces vitamin C in broccoli, spinach and lettuce by only up to 15 percent.

How to preserve nutrients when cooking

Cooking can be quite a double-edged sword. It increases the bioavailability of nutrients on one hand but destroys some nutrients on the other. But there are a few ways to preserve nutrients.

Remember the three cardinal rules of nutrient preservation: Reduce the amount of water, cooking time and surface area of food that is exposed to heat. Also, cook by steaming, microwaving, sautéing and stir-frying as these destroy nutrients the least.

Preparing foods the right way is also an important part of eating healthy. After all, what’s a superfood without the nutrients that made it so healthy in the first place? Cook wisely and carefully choose the ingredients you cook with to maximize the health benefits of superfoods.

Sources:

EcoWatch.com

NYTimes.com

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