Still, if you add water in the baking dish, the food will be prepared through a combination of boiling and baking. So more nutrients loss. This cooking method destroys and inactivates some of the microorganisms in foods. This enhances the nutritional value of the final dishes. Moreover, baking can make protein in meat and eggs easier to digest.
In the case of grain-based products, it can increase the amount of vitamin B. As this micronutrient can be synthesized as a result of yeast activity. As a general principle , higher temperatures and extended baking times destroy more nutrients. And to choose baking only for grain-based dishes or meat. Of all these methods, the least healthy is frying. It destroys more nutrients due to the higher temperatures. Frying requires you to cut and peel the foods before preparing them.
So it exposes the products to oxidation and this causes significant nutrient loss. Adding oil can protect some of the nutrients. But, it adds calories and can create free radicals. Fried foods absorb fat and end up with a higher energy density. So if you have to opt between frying and grilling for your meat-based dishes.
Grilling is always a better idea for keeping the meals lighter. An interesting review on macro- and micronutrient loses during frying showed that in some cases this cooking method can preserve or even enhance the content of nutrients in foods.
Potatoes, for example, have a higher content of dietary fibre when fried. That is due to the formation of resistant starch. Thiamine and vitamin C content of fried potatoes was found to be as high as in raw potatoes. While for fried pork meat, thiamine was well retained after cooking.
We can thus conclude that each cooking method has its advantages and drawbacks. And none of them is threatening for your health as long as you keep your techniques varied. Alternate between baking, frying, boiling, steaming and eating raw foods. Are you are raw foodist? Join our Facebook community and share your thoughts with us!
Related Articles Mediterranean diet keeps your chromosomes young One of the most appreciated diets of all time, not only by laymen but also by dieticians and physicians all If you've been struggling with feeling sluggish, if you've been fighting disease symptoms and haven't been able to figure out With the increasing popularity of the Paleo and clean eating trends, it comes as no surprise that more and more Post-workout active recovery is enjoyable and useful, but your body needs more than a brisk walk or a light swimming Deep-frying is a quick and convenient method of cooking -- using oil as a medium -- at high temperatures of to degrees Fahrenheit, which imparts a crisp texture and distinctive flavor to the fried foods.
Frying is comparable to other methods of cooking where some loss of fat-soluble vitamins takes place, but most of the nutrients remain intact. The short transit time of the frying process allows for retention of most of the heat-sensitive vitamins, such as the B-complex group, vitamin C, minerals and protein. Water-soluble vitamins such as B-1, B-2, B-6 and C are better retained in food through frying than in boiling, steaming or stewing. According to a study in the "International Journal of Food Science and Nutrition," vitamin C concentrations of french-fried potatoes were found to be as high as in raw potatoes, and vitamin B-1 content was also maintained in fried potato products.
Retention of vitamin C was greatest when the potatoes were cooked rapidly in deep fat and lowest when they were cooked slowly in shallow fat. Deep-frying can cause loss of vitamin A, a fat-soluble vitamin, which leaches out in the oil or may be destroyed by the high temperature during frying.
Minerals are very stable during high-temperature cooking, and heating does not destroy minerals at least up to degree Fahrenheit. A study by Kyoto University in Japan found that to reduce mineral loss from vegetables, stewing, parching or frying are better cooking options than boiling.
The rapid cooking of foods during frying and the low solubility of minerals in oil reduces their loss to a minimum. Frying has little or no impact on the protein content of fried food, according to a article in the journal "Romanian Biotechnological Letters. Consuming fiber can boost your health because dietary fiber helps prevent diseases such as colon cancer, cardiovascular disease and diabetes.
In general, oils that are more unsaturated oxidize more rapidly than less unsaturated ones. Minor components such as metals, free fatty acids, mono- and diacylglycerols can negatively affect frying stability of oil Reused oil gives better characteristics to the fried product, compared with oil that did not undergo temperature changes, because of the polar compounds that impregnate the food surface, providing flavor, improving contact between the oil and water on the surface of the product, and catalyzing heat transfer However, the quality of the oil is affected when it is used for long periods.
In continuous commercial production, oil is retained in the product and should be continuously replaced, and non-volatile products formed should be removed by filtration in order to maintain the oil quality 4. Free fatty acids, mono- and diglycerides are hydrolysis products and represent about 2.
Its oxidation and reactivity rate is generally higher than triacylglycerols, making it easier for changes to take place. Free acidity in oil is a measure commonly used to control the quality of frying oils. Free fatty acids are also negative factors because they lower the smoke point 4. These compounds may be decomposed in small fragments or remain in the TAG molecule and bind with each other, leading to TAG dimers, polymers 5, The interactions between frying oil and fried food are of great relevance for nutritional quality of the final product.
Foods are complex and heterogeneous matrixes, and all changes produced by frying occur simultaneously and contribute to the development of color, taste, texture and quality of fried products. The frying process can cause changes in the structure of labile nutrients, such as proteins, vitamins and antioxidants.
Some compounds produced during frying process such as trans-fat acid and acrylamide are a public health problem. It is therefore very important to identify and evaluate their effects on human health and also how to reduce the production of these compounds during frying. Inicio Ediciones Volumen 63, No. Pirassununga- SP, Brazil. Food Sci. South Am. Fellows PJ: Food processing technology.
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