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Cooking for Health Guidelines

Cooking for Health Guidelines

Downloadable Healthy Cooking Guideline (coloured background)

Downloadable Healthy Cooking Guideline (white background)

 

COOKING METHODS:

Wise Choices

Avoid

– Boil, stew, steam, or occasionally bake (on low heat).

– Implement raw or slightly cooked fibrous veggies, as well as fruits, and nuts as a part of your diet.

– It’s healthy to roast, grill or bake veggies as long as they are not burnt.

– Avoid or minimize frying, grilling, or broiling especially when cooking animal products (I.e. meat, fish, poultry)

 

FRYING:

Wise Choices

Avoid

– Best is to avoid frying if you can.

– If you must fry, fry with healthy oils. Some examples include coconut oil, virgin or extra virgin olive oil, and avocado oil.

– Fry minimally and only use low heat when frying.

– Always use fresh oil instead of reusing the preheated oil.

– Avoid over-frying.

– Avoid high heat when frying.

– Avoid using common cooking oils such as corn oil, palm oil*, canola oil, sunflower oil, safflower oil or soybean oil.

– Avoid reusing of the oil.

– Never heat the oil in an empty pot or pan.

* Palm oil is a relatively healthy oil for cooking. However, the palm oil industry has been causing significant environmental damage such as alarming deforestation.  

 

Animal flesh (Meat, Poultry, Fish):

(If you eat meat, poultry, or fish)

Wise Choices

Avoid

– Healthiest cooking methods for animal flesh are boiling or stewing.

– Occasional grilling, baking or broiling can also be used, using low heat while preventing direct contact with the flames.

– Remove any charred (Blackened or burnt) parts of the meat, fish, or poultry as they are carcinogenic (i.e. cancer-causing).

– If you are an avid meat eater, it may be healthy to cut back on your meat consumption.

– Avoid or minimize roasting, grilling or broiling animal flesh (meat, poultry, and fish).

– Avoid or minimize consuming heavily cooked meat such well done, browned, fried, grilled, and charbroiled.

– If you must grill, broil or roast, avoid cooking with high heat or having the meat in direct contact with flames.

-Avoid burning the meat as the charred portions are carcinogenic.

 

 

Would you like to know why? Check out our healthy cooking articles by clicking here for more details.

Did you learn anything new? Quiz yourself with our Healthy Cooking Self-Assessment Quiz to find out.

Access more health guidelines at Healthy Living Guides.

 

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References:

1-Bradley-Whitman  MA, Lovell MA. Biomarkers of lipid peroxidation in Alzheimer disease (AD): an update. Arch Toxicol. 2015; 89(7): 1035–1044. [PubMed: 25895140]

2-Chandran J, et al.  “Oxidative stability, thermal stability and acceptability of coconut oil flavored with essential oils from black pepper and ginger.”  J Food Sci Technol 54(1):144–152 (2017)

3-Gaby A.R. “Nutritional Medicine.” 1st ed.

4-Gaschler MM, Stockwell BR. “Lipid peroxidation in cell death.” Biochem Biophys Res Commun 482(3): 419–425 (2017)  [PubMed: 28212725]

5-Guillaume C., et al. “Evaluation of Chemical and Physical Changes in Different Commercial Oils during Heating”. Acta Scientific Nutritional Health 2(6): 02-11 (2018)

6-Ki Seon Yu KS, Cho H, Hwang KT. “Physicochemical properties and oxidative stability of frying oils during repeated frying of potato chips.” Food Sci Biotechnol 27(3):651–659 (2018)

7-Koh S.P., Long K. Oxidative stability study of virgin coconut oil during deep frying. J. Trop. Agric. and Fd. Sc.2012: 40(1): 35–44

8-Romano R, et al. Comparison of the Frying Performance of Olive Oil and Palm Superolein. Journal of Food Science. 2012; 77(5): 519-531. [PubMed: 22490166]

9-Santos CSP, et al.  “Impact of potatoes deep-frying on common monounsaturated-rich vegetable oils: a comparative study.” J Food Sci Technol. 56(1):290-301 (2019)

10-Srivastava Y, Semwal AD. “A study on monitoring of frying performance and oxidative stability of virgin coconut oil (VCO) during continuous/prolonged deep fat frying process using chemical and FTIR spectroscopy.” J Food Sci Technol 52(2):984–991 (2015) [PubMed: 25694709]

11-Wikipedia

https://en.wikipedia.org/wiki/Social_and_environmental_impact_of_palm_oil#Environmental_issues

12-Xu TT, Li J, Fan YW, et al. Comparison of Oxidative Stability among Edible Oils under Continuous Frying Conditions. International Journal of Food Properties. 2015; 18(7): 1478-1490

 

Dr. Rasa Nikanjam, ND, BSC