Cooking is the art and science of using a rich array of ingredients in the right proportions and combinations. Rendering the appropriate flavour and texture of the food is the art, and using the right vessels and processes is the science. The Indian Council of Medical Research (ICMR) has released updated guidelines to help individuals adopt healthier cooking methods and best practices in their daily routines. These guidelines are designed to maximize nutritional value, reduce harmful substances, and promote overall well-being. Here's a detailed look at the latest recommendations from ICMR.
Understanding the Importance of Healthy Cooking
Healthy cooking is about more than the ingredients we use. It is also about how we prepare and cook our food. The right cooking methods can preserve essential nutrients, enhance flavours, and minimize the formation of harmful compounds. Conversely, poor cooking practices can lead to nutrient loss and the creation of toxic substances that can negatively impact health.
ICMR's Latest Guidelines For Cooking Methods
Choose the Right Cooking Oils
Use oils rich in unsaturated fats like olive, canola, and sunflower.
Avoid trans fats and limit the use of saturated fats found in butter, ghee, and palm oil.
Rotate different types of oils to get a variety of fatty acids.
Right Method of Processing Foods At Home
ICMR recommends soaking, popping, puffing, sprouting, germinating malting, and fermentation to enhance digestion and promote the bioavailability of nutrients from whole grains and legumes.
Also Read: ICMR Dietary Guidelines 2024: Find Out 17 Specific Recommendations For Better Health
Right Way Of Sprouting
The ICMR guidelines suggest adapting the right sprouting methods to help preserve the nutrients intact and maintain gut health. Keep the cleaned grains or legumes in a strainer, wash well and drain the water. Then, soak the grains in excess water and allow them to rest at room temperature overnight. Drain the soaked water and wash it well; keep the grains in a wet muslin cloth and cover it, letting air circulate. Place it under sunlight at room temperature, and sprouts are ready to use after 2-3 days.
Healthy Cooking Method Suggested By ICMR
The medical body claims that cooking enhances the digestibility of foods. Upon cooking, foods soften and become easily chewable. The right cooking method makes foods eatable by improving their texture, flavour, aroma, and appearance, thus enhancing their acceptance.
Open/Closed Lid Cooking
As per ICMR, the open cooking method takes longer, and exposure to air promotes nutrient depletion. On the other hand, in the closed cooking method, foods are cooked faster, and the nutrients are better retained due to shorter cooking times.
Boiling/Pressure Cooking
According to the guidelines, boiling and pressure-cooking methods are regarded as the best ways to enhance the nutritional value of food, as antinutrients are destroyed during these processes. Thus, these methods retain vitamins and minerals as well as protein bioavailability.
Also Read: Understanding Food Label: Here Is Why ICMR Is Urging Consumers To Read Logos
Steaming
Compared with boiling, steaming rarely involves contacting food with steam. Hence, steaming is considered the best cooking option for increasing the antioxidants and polyphenol content of most vegetables.
Frying
ICRM states that high temperatures cause a vast change in the quality of nutrients like proteins and vitamins during frying. This method is highly harmful as it elevates the intake of fats and oils, which are associated with a higher risk of heart disease and type 2 diabetes. Furthermore, ICMR also recommends avoiding repeating the use of oils used for frying and not blending them with fresh oils and reused.
Shallow Frying
This method results in higher nutrient depletion. The ICMR states that shallow frying involves more exposure to ambient oxygen than deep frying, which results in fats and oils degrading remarkably when combined with high temperatures.
Stir Frying
This process retains nutrients compared to cooking in liquid. Though the fast-cooking process locks in nutrients, heat-liable vitamins will start to degrade.
Microwave Cooking
The nutritional impact of microwave cooking methods on protein, lipids, vitamins, and minerals is very low. It is preferable to use glass or microwave-safe ceramic vessels and avoid using plastic.
Roasting
The constant exposure to an oven temperature of about 150 degrees Celsius throughout the cooking process results in minimal cooking at low temperatures compared to a high starting temperature.
Barbecue/Grilling
If not cooked well, these processes introduce harmful substances like polycyclic aromatic hydrocarbons (PAHs) and advanced glycation end products (AGEs).
Slow Cooking
In this process, cell walls break down, and potent antioxidants from veggies are released, making them more readily available to the system.
Air Frying
This method triggers deep frying without the use of excess oil. Furthermore, air frying remarkably lessens the quantity of oil absorbed into foods compared to deep frying. Thus, it reduces overall calorie intake, which can significantly prevent weight gain and obesity.
Baking
Baking can be a healthy cooking process, as it needs less fats and oils than frying. It preserves nutrients better than other cooking methods, and you can control the amount of ingredients used and choose healthier options.
Avoid Overcooking
Overcooking can destroy essential nutrients and reduce the health benefits of food. Follow recipes carefully and use cooking timers to avoid overcooking.
Cooking Utensils
The ICMR recommends cooking in mud spots, claiming it as one of the “safest” cookware. Mud pots not only need less oil but owing to steady heat distribution, they highly preserve the nutritional content of the food.
The medical body further recommended using granite stone utensils, provided they are free from chemical coatings of PFOA, perfluorooctane sulfonic acid (PFOS), and PTFE.
These utensils are energy-saving, retaining heat even after the flame is switched off. It suggests that cooking in granite utensils on medium to high heat to avert the non-stick coating from eroding off.
Also, food cooked in food-grade stainless steel is considered a safe option as it does not leach and is easy to clean and maintain. In addition, ceramic cookware is considered safe if it is maintained and cleaned well.
How Safe To Use Non-Stick Cookware?
As per the guidelines, do not preheat and empty the non-stick pan, use oil if preheat is required. Use a wooden or silicon spatula to prevent the coating from wearing off and cook on medium heat.
Conclusion
Following ICMR's latest guidelines on healthy cooking methods and best practices, you can remarkably improve your diet's nutritional quality and overall health. Adopting these changes may take a little time, but the immense health benefits are well worth the effort. Start incorporating these tips into your daily routine and experience the positive impact on your health.
Did You Know?
If you feel exhausted in the kitchen, you're not alone. Remember, humans have been cooking for about 2 million years. Surprisingly the earliest oven dates to 29000 BC. So, relax, stay calm and enjoy cooking!
Studies reveal that baking and cooking assist in easing stress, boosting confidence and staying away from negative self-talk.
Your plate colour matters. White plates tend to promote sweet flavours in food, while black plates tend to let out savoury flavours. Food served on red plates tends to decrease the quantity diners eat. Bring colours to your plates!
References
https://www.nin.res.in/survey_reports/fopnl_report.pdf
ICMR Dietary Guidelines
https://main.icmr.nic.in/sites/default/files/upload_documents/DGI_07th_May_2024_fin.pdfnes for Indians
