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| Boiling is the simplest method of food preparation. (Source: NRECI Nutrition Institute) |
Boiling is one of the oldest and simplest methods of food preparation. It has a significant impact on nutritional value and health, improving digestibility, food safety and nutrient retention.
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Nutritionist Veena V, Aster Whitefield Hospital, Bengaluru, India, analyzes the benefits and limitations of eating boiled food in the article below.
Easily digestible food
Boiled foods are often easier to digest than raw or highly processed foods. Boiling softens the tough fibers in vegetables and proteins, making them easier for the digestive system to digest.
This is especially beneficial for children, the elderly and people with sensitive digestive systems. On the positive side, it reduces fat intake and controls weight.
Retains most of the nutrients
Proper boiling helps retain most of the nutrients in food. Using the right amount of water and covering the pot while cooking can also minimize nutrient loss, especially water-soluble vitamins such as vitamin C and B group.
Food cooked evenly
Boiling is a simple cooking method, suitable for both beginners and experienced cooks. This method only requires a pot and a stove, and does not require special cooking skills.
The water surrounding the food helps distribute heat evenly, ensuring the food cooks evenly. This is especially useful for foods like grains, pasta and vegetables, avoiding half-cooked or undercooked foods.
Loss of nutrients if cooked for a long time
However, boiling also has its limitations. Long boiling times can waste fuel. Some water-soluble pigments, such as betanin in beets, can be lost during boiling. To preserve the color of beets, boil the skin.
The flavor of food can also be reduced because flavor molecules leach into the water. Overcooking causes food to become mushy and lose water-soluble nutrients, especially vitamins B, C, and minerals.
Not meeting the body's needs for fat and other substances
Dr Veena V said that eating only boiled food for a long time can affect many organs of the body, depending on the balance and variety in the diet.
The lack of healthy fats in an all-boiled diet can also lead to reduced absorption of fat-soluble vitamins A, D, E, and K. Therefore, it is necessary to plan properly, combine a variety of vegetables, proteins, whole grains, and supplement healthy fats to prevent long-term health problems.
Dr. Jayasree, clinical nutrition coordinator at KIMSHEALTH Trivandrum, India, says that eating raw vegetables is more beneficial as boiling can destroy some of the micronutrients . To avoid this, she recommends eating raw salads to retain all the micronutrients and fiber.
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