Healthy cooking methods

The ICMR states that cooking with the lid open can accelerate nutrient loss, according to the Indian Express.

Covering food while cooking has been recommended by the ICMR in recently published guidelines. When covered, food cooks faster and nutrients are better retained due to shorter cooking times.

Steaming is considered the best cooking method.

When cooking with the lid open, food takes longer to cook, and exposure to air accelerates nutrient loss.

The ICMR guidelines also state that while cooking with the lid on will cause leafy green vegetables to change color, it minimizes nutrient loss.

What is the best cooking method?

According to ICMR, cooking methods such as pressure cooking or steaming should be preferred over stir-frying or deep-frying because the latter can reduce nutrient content.

According to Indian Express, guidelines state that steaming is the best cooking method for vegetables to increase levels of antioxidants and polyphenols.

ICMR states that, specifically for beans, boiling or pressure cooking is the best way to improve their nutritional quality because the boiling and pressure cooking processes help destroy the anti-nutritional factors present in beans.

Cooking in a microwave oven preserves more vitamins and minerals.

What about cooking in a microwave?

The ICMR states that food cooked in a microwave retains more vitamins and minerals than any other cooking method because it does not wash away nutrients.

The instructions state that shorter cooking times in a microwave help preserve vitamins and other nutrients from being destroyed by heat.

Source: https://thanhnien.vn/chuyen-gia-huong-dan-cach-nau-an-tot-cho-suc-khoe-185240619193356358.htm