Steamed, boiled or fried food is better?

Many people say "first grilled, second fried, third stir-fried, fourth steamed" when talking about deliciousness in food processing, so steaming, boiling and frying, which method retains the most nutrients? (Tu, 35 years old, Hanoi)

Reply:

One of the healthiest and most convenient ways to cook food is steaming. This is a technique that cooks food using hot steam from water. Specifically, the heat provided by the water will accumulate on the top of the pot, gradually spreading downwards, so the food will cook from top to bottom. This method not only retains the flavor, texture and nutrients of the food but also brings many health benefits, more than boiling.

When food is boiled in boiling water, water-soluble vitamins and minerals will seep into the water, thus causing a lot of loss of nutrients in the food.

On the other hand, steamed dishes do not require the use of additional fat or oil like grilling or stir-frying, so they are healthier, the food does not overpower its natural flavor, and are quite quick and convenient, without being fussy.

When frying, food must come into contact with oil and grease, which can cause weight gain. In particular, animal-based dishes when grilled at high temperatures will cause changes in their properties, even creating the risk of creating carcinogens, and are also more difficult to digest when eaten.

In general, steaming is the best cooking method, retaining maximum nutrients, you should eat it often.

Doctor Huynh Tan Vu
Faculty of Traditional Medicine, University of Medicine and Pharmacy Hospital, Ho Chi Minh City, Campus 3

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