Is steaming, boiling, or frying better for food?

Many people say "grilling is best, frying is second best, stir-frying is third best, and steaming is fourth best" when talking about the deliciousness of food preparation. So, which method—steaming, boiling, or frying—preserves the most nutrients? (Tu, 35 years old, Hanoi )

Reply:

One of the healthiest and most convenient cooking methods is steaming. This technique cooks food using the heat of steam. Specifically, the heat provided by the water accumulates on the top surface of the pot, gradually spreading downwards, so the food cooks from the top down. This method not only preserves the flavor, texture, and nutrients of the food but also offers more health benefits than boiling.

When food is boiled in boiling water, vitamins and minerals dissolved in the water are released into the water, thus causing a significant loss of nutrients in the food.

On the other hand, steaming doesn't require the use of extra fat or oil like grilling or stir-frying, so it's healthier, the food's natural flavor isn't overpowered, and it's quite quick and convenient, without being complicated.

When frying, food comes into contact with oil and grease, which can contribute to weight gain. In particular, animal-based foods, when grilled at high temperatures, undergo chemical changes, potentially forming carcinogenic substances, and are also more difficult to digest.

Overall, steaming is the best cooking method, preserving the maximum amount of nutrients, so you should eat it regularly.

Doctor Huynh Tan Vu
Department of Traditional Medicine, University Medical Center of Ho Chi Minh City, Campus 3

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