You must have heard nutritionists, dieticians, and healthcare experts telling you that fried food is bad for your health because it can adversely affect cholesterol levels, impact heart health, and add to weight gain. The better option is to steam food. Not only is it a healthy alternative but also ensures that you do not have to compromise with the taste.
We spoke to Aman Puri, Founder, Steadfast Nutrition, to understand how we can benefit from eating steamed food. The expert said, “Steaming is a cooking technique used since ancient times and popularised all around the world through East Asian and Chinese cuisine. It is an easy way to cook food and retains all its nutritional value.”
Steaming Prevents Leaching Of Essential Nutrients
Since steaming involves cooking food in the fumes of boiling water, the food does not directly come in contact with heat, which prevents essential nutrients from leaching. When you boil food, it causes vitamin C and folic acid to evaporate, but during steaming, all these minerals and vitamins remain intact.
Hence, many Indian, Korean, and Chinese recipes include steaming food. It retains the taste and nutrients, making it a healthier choice than fried food.
Steaming Is A Fat-Free Cooking Process
The expert added that steaming is a fat-free cooking process. At most one would need a few drops of oil to grease the container to ensure food items do not get stuck to the walls or the surface.
Unlike frying, steaming enhances the quality of food. It is considered the best technique for cooking delicate food items as an alternative to frying, roasting (Roasted Sweet Potatoes), and grilling.
Steaming Locks Moisture Inside The Food
Another advantage of steaming is that it locks moisture inside the food, which keeps it soft. The expert said, “In comparison with boiling, steaming retains higher amounts of glucosinolates, phenolic compounds, and beta carotene - a precursor of vitamin A that maintains eye health. Steaming vegetables retains the maximum phytochemicals.”
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Steaming Promotes Quick Digestion
The expert added that steaming prevents the loss of antioxidants by preventing the food from directly coming in contact with the heat. It promotes quick digestion. If you steam meat, sprouts, fish, and vegetables, your body will be able to digest them faster. It is a better cooking technique for people who often experience issues with digestion.
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Steaming Removes Microbes
Though steaming does not involve direct heat cooking your meals, the high temperature of vaporising water removes bacteria and germs from food. Steam is hotter than boiling water, therefore, it ensures hygienic cooking.
Puri added, “Steaming is overall an easy, quick, and versatile process that locks the flavour of food. The healthiest dishes cooked through steaming from India and around the world include sticky rice (China), tamales (Mexico), mochi (Japan), idli, dhokla (Dhokla Recipe), poha, kothimbir vadi and veg jowar muthia (India), and buns and dumplings (Korea).”
Try to add more steamed dishes to your meals and see the difference in your overall well-being. You will feel healthier and more energetic than before.