As a society, we love to eat. Especially barbecue is one of our biggest passions. However, health experts say that cooking methods have a positive and negative direct effect on human health. In our article, we will explain the healthiest cooking techniques. Is the most beneficial cooking method for health grilling, frying or boiling? Is it healthy to cook by sautéing and stirring constantly? How healthy is steaming, roasting or roasting? Why should we consume less french fries? Are frying oils carcinogenic? Why is burning cooking oil harmful?You will also find answers to your questions.
Choosing the right foods is part of a healthy diet. However, how these foods are cooked is also extremely important.
Way of cooking We know that there are 6 different methods that are used most frequently. Experts have done a research on this subject.
The medical head of the Mayo Clinic Healthy Living Program, Dr. Donald Hensrudpoints out that certain cooking methods can cause changes in the structure of foods that can harm our health. For example, studies show that consuming excessive amounts of meat cooked at very high temperatures can increase the likelihood of developing colon and pancreatic cancer. But there is no need to panic.
Dr. Donald Hensrud“There are a lot of things we don’t fully understand, but it is an undeniable fact that using some cooking methods regularly and dedicating others to special occasions would be much more beneficial for health,” he says.
So much so that when you enter the kitchen to prepare a meal, it is useful to consider the following suggestions.
So what are healthy cooking methods, healthy cooking techniques?
Now let’s examine these cooking methods one by one.
1. Frying and sautéing with continuous stirring
No problem with the right oils and temperatures. These two cooking methods are both fast and versatile. However, because stir-frying requires the oil to be heated, it can result in unhealthy by-products.
First of all, who overheating of cooking oils resulting from smoke getting cancer increasing the likelihood heterocyclic amines (HCAs) and polycyclic aromatic amines (PAHs) They may contain a number of compounds known as
When cooking oils reach very high temperatures, they oxidize and release free radicals that cause even more oxidation. This is the body to DNA changes and to the fires why could it be. However, it should be noted that oxidation can occur without cooking. Dr. Donald Hensrud“When the oils are kept at room temperature, they deteriorate and oxidize over time, but the higher the cooking temperature of the oils, the faster the oxidation rate,” he says.
In this case, do you have to remove your favorite foods that you prepared by throwing them in the pan and mixing them from your life?
When preparing sautéed dishes, you can make such foods more beneficial to health by keeping the time as short as possible, avoiding oxidation as much as possible, and opting for oils with higher smoke points (burning degrees) to reduce smoke emission.
Dr. Donald Hensrud usually smoke points 200⁰C states that oils with or higher are healthier, and the smoke point for this type of cooking is approx. 271⁰C avocado oil, or about 232⁰C the one which peanut He recommends the oil.
If the sautéing process includes plenty of vegetables and antioxidants, you don’t have to worry; It is only necessary to evaluate the subject in a holistic way.
2. Steaming
It’s a safe (and often underrated) method, but an unpopular cooking technique.
This moist heat cooking methodIt involves cooking food by slowly boiling it in a liquid such as broth or water.
Nutritionist Lauren Slaytonstates that steaming is an extremely healthy cooking method that is not very common.
You can chop into salads salmon and chicken breasts Stating that you can cook with this method, Slayton points out that when you cook meat with the steaming method, you cannot tell whether it is cooked enough by looking at it, and that’s why you need to use a meat thermometer.
The trick in the steam cooking method is that the internal temperature of the chicken should reach about 75 degrees, and the beef and mutton should reach 65 degrees.
Moreover, slayton He also highlights that extra calories are added to the food when it is cooked in a liquid other than water, such as milk or oil.
3. Roasting or roasting in the oven
Balance this method with other healthy cooking methods and don’t eat french fries too often.
Potato and bread It can be harmful to health when excessive frying starchy vegetable foods such as
Paolo Boffetta, vice president of Tisch Cancer Institute at Mount Sinai Icahn School of Medicine in New Yorkpossibly in humans to cause cancer believed acrylamidepoints out that foods containing the amino acid asparagine may cause a chemical reaction if they are cooked at high temperatures.
boffettathe highest levels of acrylamide are witnessed in potato chips and french fries, but significant levels are also found in baked crisp potatoes. acrylamide It says it contains. It is perhaps impossible to avoid acrylamide altogether.
However, there is no definitive finding from the studies conducted to date as to whether this compound actually causes cancer in humans. If you’re worried about this, experts recommend avoiding toasting bread or baked potatoes until they turn light brown. (because the browner the food, the more acrylamide is formed).
4. Steaming and boiling
Both are considered as methods that can be applied easily. Losing weight or diet preferred by people in the It is one of the most classic healthy cooking methods.
Boiling and steaming Moist cooking, such as cooking in moist heat, requires lower temperatures, making it the healthiest cooking method for meat and vegetables.
What’s more, if you are mindful of your weight, these cooking methods will keep your calorie intake to a minimum, as there is no need to add oil or butter with this method.
When it comes to vegetables, steaming is a much more effective method of preserving certain nutrients, such as carotenoids and plant-based chemicals, than boiling.
Various studies comparing cooking methods reveal that some water-soluble nutrients, such as vitamins B and C, are mixed into the boiling water as a result of boiling, whereas this is not the case during steaming.
5. Cooking with overhead heat source
Prefer thinly sliced meats. Thin slices allow the meat to cook faster. It prevents you from turning eating grilled meat into a habit.
This method, in which food is cooked by placing it on a grilling iron that is heated by the heat from the top, can cause acrylamide formation. Moreover, with this method, you can burn food and turn it into coal. In such applications, seasoning meat with vinegar, lemon, or thyme and rosemary can be an effective solution against acrylamide formation.
6. Cooking with bottom heat source
It’s not a convenient method for the everyday cooking process, but it can be more beneficial to health if used correctly. Steak, sausage, whatever…barbecue fire It is much more delicious when cooked in a heat source coming from below.
However, it is a proven fact by research that meat cooked on the barbecue poses a great concern for some types of cancer. This method can cause DNA changes in the body that can lead to cancer.
University of Minnesota Department of Public Health In a study by researchers at the University of California, researchers found that people who ate well-cooked barbecued steak were 60% more likely to develop pancreatic cancer than those who never ate steak or ate it undercooked.
In this case, should we give up on barbecued meat? What are the disadvantages of barbecue?
Dr. Hensrud points out that it is very difficult to make a firm judgment about whether a person who consistently eats well-cooked grilled meat will be more likely to develop cancer, and he believes that it is generally okay for a healthy person to have an occasional barbecue and some meat.
In fact, it is beneficial to give a small place to barbecued meats in your diet, to separate the burnt parts of the meat, and to prevent the meat from being on the fire for a long time by turning it constantly while cooking.
