To Bake or To Broil: That is the Question
Most people are aware that there is a difference between fried, baked, boiled, or
grilled foods. However, few recognize the nutritional value of foods based on the
method used to prepare them.
Almost all foods, especially fruits, vegetables, and grains are most nutrient rich in
their biological form. The preparation of food breaks down, and, in some cases,
destroys the vitamins, minerals, enzymes, and living foods that the body needs for
optimal health and longevity.
The basic methods of cooking include baking, barbecuing, boiling, broiling, grilling,
frying, roasting, simmering, and steaming.
Baking – Food is baked in an oven. Carbohydrates and protein foods are most
frequently baked until golden brown and/or caramelized.
Barbecuing – Meat is grilled over hot coals. Corn can also be barbecued.
Boiling – Vegetables, potatoes, and sometimes meat can be boiled in water.
Broiling – In this method of cooking, food lies directly under a continuous heat
source. Meat can be broiled in a shallow broiler pan. It is similar to barbecuing or
grilled cooking because the food is quickly heated at a very high temperature, and
then is browned before serving.
Grilling – In the grilling method of cooking, food lies directly on the heat source.
Frying – The food is cooked either in butter, lard, or vegetable oils. Three types
of frying are deep frying, pan frying, and stir frying. Frying is very unhealthy, since
it very high in calories and fat, and has minimal nutritional value.
Roasting – Cooking food in hot air is called roasting. Roasted turkey is an
Simmering – Cooking food in water that is just below the boiling point is
simmering. Eggs should be simmered rather than boiled.
Steaming – Steaming is cooking food in steam. Most of the time, vegetables are
steamed. However, grains such as rice can also be steamed. Steamed foods have
more nutrients because they are not lost in the cooking process.
When you cook food, its sugars become caramelized, proteins are denatured, and
natural fibers will be broken down. 90% of vitamins and 100% of enzymes in food
are lost in the process of cooking. Eating raw food is much healthier than eating
cooked food; however, in some cases such as with legumes, cooking is needed
before they can be ingested.
While food that has been cooked is the primary preference of most Americans,
there are many benefits of eating foods as close to the form nature intended. For
Enzymes – During cooking, enzymes needed to break down the nutrients are
destroyed. This problem is eliminated when food is eaten raw.
Abundant energy – Raw food boosts energy.
Better sleep – You will have a restful sleep. Even with less sleep, you will wake
up full of energy and ready for the day’s work.
Increased mental clarity – Eating raw food helps you focus, and increases your
Digestion – Raw foods are easily digested and take only 24-36 hours for transit
through the digestive tract, whereas it takes 40-100 hours for cooked food. This
increased transit time increases the risk of putrefaction.
Eliminates body odor – A healthy, raw food diet eliminates body odor and
halitosis (bad breath). Cooked food quickly ferments, putrefies in the intestinal
tract, and can cause allergies.
You can still follow healthy cooking and retain the nutrients in the food by using
only a small amount of water, so that you don’t drain the immune booster fluids.
When you have to peel fruits or vegetables, peel them thinly. Wash the
vegetables, fruits, and leafy vegetables before cutting to avoid loss of minerals and
vitamins. Cut bigger pieces and cook with a low flame and for less time. The main
thing to remember when cooking food is that less is better. Cooking using the
least ingredients, over the least amount of heat for the shortest period of time
will result in more nutrient rich food.
We do not encourage baking, barbecuing, boiling, broiling, grilling, frying, roasting,
or simmering. If a person chooses to do this, we recommend moderation while
using a plant based diet.
Dr. Fred Bisci is an organic and raw food nutritionist with over 40 years of
experience helping people improve longevity and reduce the risk of diet related
illnesses. He has assisted over 35,000 people to improve health by focusing not
only on what goes into the body, but what is left out. For more information on
how a lifestyle rich in vitamins, minerals and water-plump fresh produce can help
you feel better and live longer, visit: www.anydoubtleaveitout.com