Jakarta, goldensamoyed Indonesia
—
There are many ways to process
food
to be safe and delicious.However, not all cooking methods provide the same results in terms of content
nutrition
.
Between steamed and boiled foods, which is actually healthier?
Steaming and boiling are known as healthier cooking methods than frying.Both are often used to prepare vegetables, meat and seafood.
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But the difference in the process means the remaining nutritional results are also different.
Steaming is a cooking method that uses hot steam from boiling water to cook food without having to touch the water directly.According
WorldFoodWine
, this method helps keep calorie and fat levels low because it does not require additional oil.
Steamed vegetables tend to retain their original shape, color and texture.Launch
NDTV
, this happens because water-soluble vitamins, such as vitamin C and vitamin B, are not lost much in the boiled water.
Not only vegetables, several types of meat such as chicken, beef and seafood can also be steamed.As a result, food tastes fresher and crunchier without losing much nutrition.
Different from steaming, boiling is done by soaking the food directly in hot water until cooked.This method is popular because it is practical and fast, especially for making soup or soft-textured dishes such as mashed potatoes.
However, due to direct contact with water, some important nutrients tend to dissolve and be lost.Quote
Times of India
, boiled vegetables usually lose some vitamins and minerals, especially those that dissolve easily in water.
As a result, the taste of vegetables can be bland and the texture becomes soft.
However, this method is suitable for softening starchy vegetables such as potatoes and sweet potatoes.To minimize nutrient loss, it is best to boil vegetables in boiling water and not for too long.
The boiled water can also be reused as stock so that nutrients are not wasted.
Which is healthier?
From a health perspective, steaming is considered superior to boiling.Launch
Health
, research shows that steamed vegetables have higher levels of vitamin C, beta-carotene, and flavonoids.
The loss of vitamin C when steamed for five minutes is only around 8.6-14.3 percent, while in boiled vegetables it can reach 40.4-54.6 percent.
Steaming also preserves beneficial compounds for digestion, especially in cruciferous vegetables such as broccoli, cabbage and cauliflower.On the other hand, boiling can remove some of these compounds into the water.
So, if your goal is to maintain the maximum nutritional content of food, steamed food is a healthier choice than boiled food.
(rea/tis)
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