Which Cooking Methods Support Your Health and Which Harm It?

Which cooking methods reduce the nutritional value of foods? What utensils should we use and which ones should we avoid?

Frying
Frying causes heavy oxidation in oils, damaging their quality. This damage can harm cells in the body. Fried foods also absorb a lot of oil, which makes them especially fattening.

Roasting
Roasting seeds and nuts can lead to oxidation of the healthy oils they naturally contain. Roasted foods also often include high amounts of salt.

Baking
In baking, only the outer crust of the food is damaged by heat. The inner parts remain less affected and more nutritious.

Boiling in Water (Soups)
Boiling causes high temperatures that destroy many vitamins. However, minerals from vegetables seep into the cooking water, turning it into a mineral-rich broth. This soup water becomes an alkaline (non-acidic) and healthy drink for your body tissues, so don’t throw it out it’s a gift of nutrition!

Steaming
Steaming is done at a lower temperature than boiling. It keeps more of the vitamins and nutrients intact and is considered a gentler way to cook.

Pressure Cooker
Cooking in a pressure cooker shortens the cooking time, which helps preserve vitamins better than long boiling. It’s actually a great option for nutrient-rich meals.

Microwave
Microwave cooking is best avoided. It destroys the food’s natural enzymes and greatly reduces the life force (vitality) of your meals. The food may look the same, but it's not the same inside. Some studies also warn about potentially harmful or even cancer-causing compounds that can form during microwave heating.

Grilling
Grilling, especially with coals, creates many free radicals, harmful, unstable molecules that can damage our bodies. These may even increase cancer risk. If grilling, it’s wise to scrape off any burnt or blackened parts of the food before eating.

Low-Pressure Cooking
Special pots for low-pressure cooking are expensive but excellent. They help retain vitamins and preserve the health benefits of your food.

What Should Not Be Used in a Healthy Kitchen?

Clay Utensils
May contain lead, which can poison the body over time.

Porcelain Utensils
Often also contain lead so use with caution or avoid completely.

Teflon Pans
If scratched, they can release carcinogens (cancer-causing substances). In fact, Teflon pans have been banned in some places like the USA.

Enamelware
Usually contains aluminum, which has been linked to conditions like Alzheimer’s disease.

Copper Cookware
Can be harmful when used regularly. It’s best to avoid it for daily cooking.

Nickel
Often used in the exposed heating elements of water kettles. It's better to use a kettle with a concealed heating element and a stainless steel bottom.

Styrofoam
Releases toxic substances when used with hot drinks or food. Best to avoid, especially for hot beverages.

Silicone
Though common in kitchens, silicone can react with heat and food. It may not be as safe as we think.

Aluminum
Using aluminum trays with hot food is not considered healthy. Aluminum may be linked to Alzheimer’s. If you must use them, some place parchment paper between the food and the tray but even that may not be completely safe. Glass or stainless steel trays are much better options.

Plastic Utensils
Plastic cups meant for cold drinks shouldn’t be used for hot drinks. The heat causes harmful chemicals to break down into your drink. Also avoid hard plastic plates and utensils for hot food.

What Materials Are Safe and Recommended in the Kitchen?

Stainless Steel
Highly recommended. Durable and safe for pots, pans, and cutlery. Examples include brands like Soltam.

Glass (Pyrex)
Excellent for plates, serving dishes, and heating food. It’s non-toxic and retains heat well.

Cast Iron (like Woks)
Great for cooking and especially good for people who need more iron in their diet. Some iron actually transfers into the food while cooking.