Benefits Of Steaming Food
Benefits Of Steaming Food.
Overcooking or burning food is easily avoided when steaming it. Individuals preferring to avoid additional fat intake may prefer steaming to methods which require cooking oil.
A 2007 USDA comparison between steaming and boiling vegetables shows the most affected nutrients are folic acid and vitamin C. When compared to raw consumption, steaming reduces folic acid by 15%, and boiling reduces it by 35%. Steaming reduces vitamin C by 15%, and boiling reduces it by 25%.
Steaming, compared to boiling, showed 42% higher amount of glucosinolates in broccoli cooked for medium firmness. Phenolic compounds with antioxidant properties have been found to retain significantly better through steaming than through boiling or microwaving. Steaming compared to boiling retained β-carotene in carrots. The effect of cooking food may increase or decrease the nutrients.
Steaming can increase polyphenol content (a type of antioxidant that may fend off cancer, cardiovascular disease, and other health concerns) by 52 percent, since it uses a gentle heating process and doesn’t submerge the vegetables in water, according to Elizabeth H. Jeffrey, a professor of nutritional sciences at University of Illinois at Urbana-Champaign.
When food is steamed there is no need for oil, something regularly used when frying or oven cooking. This means there is immediately a lower fat content than food that has been cooked in oil or butter. If you steam several vegetables at the same time, there is no need to get worried about cross-flavors. It is because this technique of cooking will not promote flavor contaminants.
Numerous studies have shown the health benefits of steaming.
This cooking method can help reduce your fat intake and improve your health. From steamed pudding to prawn cutlets, sushi rice, steamed salmon, traditional tamales, and oriental green beans, there are hundreds of recipes that you can try. All you need is a food steamer and some free time.