Cooking changes food in amazing ways. However, it can also chip away at certain vitamins and minerals. So yes, some cooking methods can change nutrition, and not always in your favor. Here are eight cooking habits that might be costing you more than you think.
8. Draining Nutritious Cooking Water
The liquid left after boiling rice, beans, or pasta isn’t just water. It’s full of dissolved nutrients and starch that can add body and flavor to other dishes. So instead of pouring it out, save it for sauces, soups, or bread dough. You’ll boost nutrition, get more flavor, and waste less.
7. Steaming or Microwaving Too Long
Steaming or microwaving is great for keeping water-soluble vitamins intact. However, overdoing it can cause losses. A loose lid or excess water lets nutrients escape. What you can do is keep heat moderate, cover your dish or pot, and check food early. These let you cook quickly without losing nutrition.
6. Peeling Nutrient-Rich Skins
The skin of many fruits and veggies like potatoes, apples, and carrots hold extra vitamins, minerals, and fiber. That means getting rid of the skins is equal to sending bonus nutrition to the trash. Consider washing produce well and cook or eat with the skin on. This also lets you save prep time while keeping more nutrition.
5. Overdoing Stir-Fry
Stir-frying can lock in nutrients, but not if the heat is too high or the cooking drags on. When that happens, vitamin C and plant compounds can break down quickly. The better method is to keep your stir-fry moving over medium-high heat and cook your veggies until crisp-tender.
4. Grilling Without Juices
When meat juices drip into the flames while grilling, do you get worried? Well, you probably should if you care about getting all the nutrients. When meat juices drip, so do B-vitamins and minerals. To avoid this, grill at a steady, medium heat and turn food more often. Whenever possible, catch those tasty drippings to pour back over your meal.
3. Frequent Frying
Frying gives us that crisp, golden bite, but it can cause nutrient losses. Folate, for instance, may drop up to 40% because of this cooking method. It also creates more fat that can add up. Save frying for special meals, or try air-frying. You’ll still get a nice texture while keeping more of the good stuff for your body.
2. High-Heat Roasting
While roasting can deliver irresistible flavor, exposing foods to high temperatures for too long can break down B-vitamins, vitamin C, and even some antioxidants. You don’t have to give up roasting, though. But it’s better if you just roast at moderate heat and pull out food when it’s done (not overdone).
1. Boiling Too Long
Boiling is a kitchen classic but cooking in water for too long can drain water-soluble vitamins like B and C, sometimes by over 50%. This is especially true if you pour the liquid down the drain. The fix? Keep your boiling short to retain nutrients. Blanch veggies briefly or simmer until just tender. Again, using cooking water in sauces or soups is ideal so the nutrients can make it to your plate.