Master moist cooking for healthier meals
Steaming and stewing can help lower fat intake and are ideal for diabetics
Cooking with water is the key to a healthy diet , especially when cooking dishes to suit the Asian palate .
Steaming , braising , poaching , and stewing are moist cooking methods to master for those looking to shed pounds while maintaining a good nutritional balance . They can be used across all food groups , from grains to protein , and have the benefit of not adding calories or fat while retaining many of the nutrients that would be lost using other cooking methods .
Research has shown that cooking with moist heat at low temperatures can minimise the formation of advanced glycation end-products , which are harmful compounds that are formed when protein or fat combine with sugar in the bloodstream .
Poaching and steaming are often cited as being the healthiest ways to cook food as they can lower cholesterol in meat , preserve the fibre in vegetables , and retain the vitamins and minerals of most ingredients .
When cooking meats , such as lamb or pork , steaming removes the fat from the meat so it can be discarded , whereas grilling , baking , or frying cook the fat into the protein . Steaming also lowers the calories and cholesterol in meat and removes the need for cooking oil or fat , which results in lighter and healthier meals .
By steam cooking , vegetables are kept as close to their natural raw state as possible , whilst still heating them thoroughly . This not only prevents the vegetables from turning into a mash or purée but also allows them to retain their original colour , taste , juices , and freshness . To add aromatic flavour , herbs and spices can be added to the water .
Moreover , many of the vitamins and minerals found in vegetables are lost with some conventional methods of cooking . Steaming ensures that vitamins such as vitamin � , riboflavin , thiamine , niacin , biotin , �12 , pantothenic acid , and vitamin C , as well as minerals such as calcium , phosphorous , potassium , and zinc , are retained .
�raising , on the other hand , is a high-flavour way to make a simple , healthy meal with meat that prevents the build-up of unhealthy compounds that can result from traditional cooking techniques .
According to Joice Tan , a Malaysian consultant nutritionist , potentially cancer-causing chemical compounds , such as heterocyclic amines and polycyclic aromatic hydrocarbons , are formed when meat , including beef , pork , fish , or poultry , is cooked using high-temperature methods , such as pan frying or grilling directly over an open flame .
“ With moist cooking , because it ’ s done slowly and not at temperatures that cause potentially harmful chemical reactions inside the meat , food can be cooked thoroughly while preserving the important nutrients it contains ,” she told Global Health Asia-Pacific�
“ Steaming and braising are particularly good for diabetics and people with prediabetes when they ’ re used in a healthy diet because they allow you to minimise your fat intake . Best of all , there ’ s no end to the type of food you can use moist methods to cook . A lot of Chinese dishes like hot pots , steamed fish , and pao are all steamed and taste delicious .”
By steam cooking , vegetables are kept as close to their natural raw state as possible , whilst still heating them thoroughly .
GlobalHealthAsiaPacific . com AUGUST 2021
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