We often focus on what’s on our plate, but rarely on how it was cooked. The cooking method can change the nutrition profile of the same food—sometimes for the better, often for the worse. Cookbook author Krish Ashok recently went on the Food Science Podcast to share the worst to best cooking methods. According to him, daals cook best in a pressure cooker, as it increases their digestibility without leaching off their nutrition.
“Combine science and learn to cook. Use the fridge, use the microwave, cook in less time,” he said, debunking that microwave and air fryer are not dangerous devices to fear,” Ashok told the host.
Taking cue from his admission, we decided to consult a health expert, and Pooja Udeshi, Consultant, Sports Nutritionist, Kokilaben Dhirubhai Ambani Hospital, Mumbai helped us rank the least to most health-friendly cooking methods available for us to follow:
Deep frying – Bottom of the list
Immersing food in hot oil adds excess calories and forms harmful fats. It also destroys delicate vitamins and can promote inflammation. While crispy fried foods are tempting, they are best reserved for the rare occasion.
Better choice: Air frying or oven baking for the same crunch with a fraction of the oil.
Shallow frying – Slightly better, still heavy
Pan-frying uses less oil than deep frying but still exposes food to prolonged heat, degrading heat-sensitive nutrients.
Better choice: Stir-frying with minimal oil and adding vegetables towards the end to preserve freshness.
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Grilling and barbecuing – Flavor with risks
Grilling reduces fat content but creates harmful compounds when food is charred. Regular consumption, especially of charred meat, is linked to cancer risk.
Better choice: Marinate foods with herbs, lemon, or turmeric to cut down on harmful compounds, and grill vegetables or paneer instead of only meats.
Eating raw foods like fruits, salads, or lightly blanched vegetables ensures maximum nutrient retention. (Source: Freepik)
Boiling – Simple but nutrient-leaching
Boiling requires no oil, but water-soluble vitamins such as vitamin C and B-vitamins often get lost in the cooking water.
Better choice: Reuse the water in soups, gravies, or curries so nutrients aren’t wasted.
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Steaming – Gentle and reliable
Steaming preserves nutrients, texture, and color without the need for oil. It is one of the best ways to cook vegetables and fish.
Tip: Enhance flavor by adding lemon slices or herbs to the steaming water.
Stir-Frying – Quick and balanced
With a small amount of healthy oil, stir-frying retains nutrients and enhances taste. Adding antioxidant-rich spices further boosts the dish.
Best practice: Use oils like olive, sesame, or mustard in small amounts, and keep cooking time short.
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Pressure Cooking – Efficient and nutritious
Shorter cooking time and a sealed environment help retain more nutrients than prolonged boiling. It is particularly effective for legumes and whole grains.
Tip: Avoid overcooking to preserve texture and flavor.
Baking and roasting – Healthy and flavorful
These dry-heat methods require little oil, retain nutrients, and deepen flavor. Perfect for vegetables, proteins, and whole grains.
Healthier approach: Line trays with parchment to reduce oil use.
Raw and lightly cooked – Top choice
Eating raw foods like fruits, salads, or lightly blanched vegetables ensures maximum nutrient retention. However, some foods, such as tomatoes and carrots, release more antioxidants when cooked—so a mix of raw and cooked is ideal.
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“Cooking can either enhance or deplete nutrition. Methods involving excess oil and charring are best avoided, while steaming, stir-frying, baking, roasting, and pressure cooking offer the healthiest balance,” he mentioned, adding that including raw foods daily remains the gold standard for maximum nutrition.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
