The way we cook food affects the quality of the dish. Incorrect cooking not only makes the food taste bad but also alters the nutrients, which is detrimental to our health. One of the following errors is very harmful but many people still make:
Frying food in oil
Many people enjoy eating fried food because they have an appealing taste. However, this is an unhealthy way of cooking. Fried dishes such as crispy breaded fish, french fries, fried chicken, cheese sticks, etc. are delicious but they are also unhealthy because they are high in fat. The fats in fried foods are trans fats, which have a high calorie content. Consuming too much trans fat can increase the level of cholesterol in the blood, increase the level of “bad” LDL cholesterol, and suppress the beneficial HDL cholesterol for our health.
Regularly eating fried foods can increase the levels of cholesterol and triglycerides in the blood. As a result, the blood vessels become thicker, obstructing blood flow, leading to heart attacks, strokes, etc. A study published in the Heart Journal found that people who eat fried foods more than once a week have a 28% higher risk of cardiovascular events, a 22% higher risk of coronary heart disease, and a 37% higher risk of heart failure. The study also showed that eating just one extra serving of fried food (114g) can increase the risk of heart attack and stroke by 3%, increase the risk of coronary heart disease by 2%, and increase the risk of heart failure by 12%.
These trans fats increase inflammation in the body, which accelerates aging, weakens the immune system, and puts us at risk of various diseases.
Overcooking or reheating food
Overcooking food breaks down the nutrients, destroys vitamins, and releases toxins. For example, vitamins are almost completely destroyed when cooked for too long at high temperatures. Overcooked bone stew releases nitrites, which are very flavorful but are also carcinogenic.
On the other hand, consuming raw or undercooked food is also dangerous as it can lead to parasitic and bacterial infections. It not only causes food poisoning but can also lead to dangerous diseases such as brain tumors and liver fluke.
Mixing raw and cooked food on the same cutting board
Using the same cutting board for raw and cooked food can be dangerous as it can cross-contaminate and cause various diseases. Therefore, it’s recommended to use separate cutting boards for these types of food.
Heating cooking oil to a high temperature
Many families do not frequently eat fried food but when they do, they often unintentionally heat the oil to a very high temperature until it starts to smoke. Burning oil generates many toxic substances that are harmful to the body. Reusing cooking oil for frying multiple times is also dangerous and increases the risk of cancer.
Burning or overcooking grilled or stir-fried food
Burned or overcooked food is not just a matter of preference for some people who like the smoky flavor in grilled food. When food is burnt, it produces harmful substances. Therefore, it is advisable to grill or stir-fry food until it is cooked without burning it too much.
In addition to adjusting cooking methods, you should also avoid overcooking or cooking excessive amounts of food, reheating food multiple times, as this can generate harmful substances and increase bacterial contamination. Food storage in the refrigerator should also be carefully organized to avoid cross-contamination and harm.
To cook healthier food, prioritize steaming and boiling, simple and healthy eating methods, to preserve more vitamins and minerals. Cook only the amount you need to avoid leftovers.
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