In recent years, more and more people are looking for ways to cook healthier, not only in terms of choosing ingredients but also in terms of preparation methods. One of the oldest and simplest methods, which is sometimes forgotten precisely because of its simplicity, is steaming.
This is a method that does not require oil, does not require a large amount of water, and largely preserves the nutritional values of the food. So how much is it preferable compared to other cooking methods such as boiling, baking or frying?
Advantages of steaming
Steaming is especially suitable for those who want to preserve the nutritional value of vegetables, fish and legumes, without adding unnecessary calories and without harming the natural texture of the food.
The advantages:
1. Preservation of nutritional value:In this method, the food does not come into direct contact with water, but is cooked using hot water vapor. As a result, leakage of water-soluble components is prevented, and the cooking occurs at a relatively moderate temperature.
2. Control over texture:Steaming allows better control over the degree of softening of the food, so that it is possible to maintain a crisper texture in vegetables, compared to over-softening that sometimes occurs in regular cooking.
3. Maximum vitaminsOne of the main advantages of steaming is better preservation of vitamins and minerals.Water-soluble vitamins, such as vitamin C and B vitamins, are particularly sensitive to loss during cooking. When vegetables are cooked in water, a significant portion of these vitamins passes into the cooking liquid. In contrast, in steaming there is no direct contact with water, and therefore the loss is significantly smaller.
Studies published in the Journal of Food Science and in Food Chemistry show that steaming preserves a higher percentage of vitamin C in vegetables such as broccoli, pepper and carrot, compared to cooking in water.
Which cooking method is preferable?
Comparison to cooking in a lot of waterThe main issue in this comparison is not the texture, but that some minerals in the food are lost if the water is discarded (not relevant if eating soup in which the water is consumed as part of the dish).
Therefore, the comparison to cooking in a lot of water is perhaps the most significant. When vegetables such as broccoli, zucchini or potatoes are cooked in water, minerals such as potassium, magnesium and water-soluble vitamins pass into the cooking water.
If this water is discarded, a significant portion of the nutritional value is lost. Studies indicate that potassium and magnesium can decrease by about 20 to 40 percent depending on the cooking time and the amount of water.
When cooking in water, it is recommended to also use the cooking liquids, for example as happens in soups. In steaming, in contrast, most of these components remain in the food itself.
Comparison to bakingAlso in comparison to baking, steaming has advantages.
Baking is usually carried out at higher temperatures and for a longer duration, which may cause breakdown of heat-sensitive vitamins. Vitamin C, for example, is particularly sensitive to prolonged heat, and some B vitamins are also damaged in these processes.
In addition, in baking there is sometimes a tendency to add oils or sauces that increase the caloric value of the dish. Steaming, in contrast, allows relatively quick cooking, at a lower temperature, and without the need to add fat.
Frying – the less healthy option alwaysWhen comparing steaming to frying, the gaps become even clearer.
Frying adds many calories to the food due to oil absorption, and sometimes this involves an addition of dozens of percent to the caloric value of the dish. Beyond that, heating oils to high temperatures may lead to the formation of harmful compounds, especially when using oils that are not stable to heat.
Studies published in the American Journal of Clinical Nutrition indicate a link between consumption of fried food and an increased risk of cancer and chronic inflammation.
Steaming, in contrast, does not require oil at all, and therefore allows reduction of calories and prevention of exposure to fat oxidation products.
In conclusion, steaming is one of the most efficient cooking methods for preserving nutritional values, while reducing calories and avoiding damage associated with other methods. It is especially suitable for vegetables, and constitutes a simple and accessible solution for anyone interested in eating healthier.
Source:
www.jpost.com
