Making informed decisions about what you eat is one part of eating healthy—but how you prepare your food also plays a role. “Research shows that certain cooking methods may change the makeup of our food in ways that could potentially harm our health,” said Donald Hensrud, MD, medical director of the Mayo Clinic Healthy Living Program.
For instance, studies have suggested a link between eating excessive amounts of meat cooked at high temperatures and increased risks of colorectal and pancreatic cancers.
Air Frying
Air-frying is becoming an increasingly popular method of cooking due to it being a healthier alternative to frying.
No need to panic, though: “There’s a lot we still don’t fully understand, but we do know that some methods are better to use regularly and some are better saved for special occasions,” said Dr. Hensrud.
Understanding how to cook with the following methods can help you create healthy meals.
Blanching
The takeaway: A nutritious and quick method for preparing vegetables
Steaming and Boiling
The takeaway: These methods are both healthy options.
Poaching
The takeaway: It’s safe (and underrated).
Stir-frying and Sautéing
The takeaway: It’s OK with the right oils and temperature.
Roasting
The takeaway: Balance roasting with other cooking modes, and eat fried foods in moderation.
Broiling
The takeaway: Stick to thin cuts of meat, which will have shorter cook times, and eat broiled meats in moderation.
Grilling
The takeaway: It’s not ideal as a daily method, but better for you when done correctly.
