WE SHOULD TAKE CARE WHILE COOKING OUR MEALS
We know that we must take care of what we eat for our health. Whether or not we have diabetes, overweight, blood pressure, and high cholesterol, it is an inevitable fact that what we eat affects our health in the short or long term. However, we should not forget that cooking and cooking methods are just as important as what we eat. The most obvious advantage of cooking food is that germs are killed. On the other hand, exposure to high temperatures while cooking our food leads to several changes. For example, at high temperatures, protein structures may deteriorate and this can make digestion difficult and activate our immune system by being perceived as a foreign substance by our body. Cholesterol and some unsaturated fats react and oxidize with oxygen at high temperatures while cooking. Oxidized forms of cholesterol and fats rather than themselves cause cardiovascular diseases.
Similarly, cooking speeds up the reaction of the sugars in the meals with the proteins and the phenomenon called “glycation” occurs. The glycation products formed as a result of this can cause inflammation and cardiovascular diseases in our body and accelerate aging. Carcinogenic molecules are formed when meats are cooked at high temperatures. In observational studies, it has been observed that consumption of overcooked meat increases the risk of colon and breast cancer, especially. Cooking food neutralizes enzymes in foods. Some enzymes should become ineffective. For example, the protein in soybeans is easier to digest, as an enzyme (trypsin inhibitor) found in soybeans is ineffective as a result of cooking. On the other hand, some enzymes release beneficial nutrients found in our meals, making them easier to absorb. For example, folate in vegetables is hydrolyzed and converted into folic acid thanks to an enzyme and is thus easily absorbed. However, if the vegetables are heated, this enzyme will be ineffective, so the absorption of folic acid is also reduced. Broccoli,
The myrosinase enzyme found in Brussels sprouts, cauliflower, and cabbage enables the release of isothiocyanate compounds that have an anti-cancer effect. The longer you heat these foods, the more ineffective this enzyme becomes, and the less use of isothiocyanates. On the other hand, since isothiocyanates shouldn’t cause goiter, it will be advantageous for your thyroid to cook these foods.
As a result, the longer you boil or steam broccoli, cauliflower, cabbage, and Brussels sprouts, the more you reduce your risk of developing goiter, but at the same time, you reduce your ability to take advantage of these foods’ anti-cancer effects.
Especially vitamin C, folic acid, B1, and B12 vitamins lose their effectiveness during cooking. Apart from vitamin losses, cooking at high temperatures can also lead to the loss of amino acids (especially tryptophan, lysine, and methionine), which are the building blocks of proteins.
You can minimize and prevent these negative effects by using the right cooking methods and the right kind of oil while cooking. First of all, prefer olive oil to sunflower and corn oil while cooking your meals. This is because sunflower and corn oils have more unsaturated fats, so they are more prone to oxidation. Take care while cooking our meals methods, keep in mind the following: fried foods should not be borne in mind just because they are high in calories; The harmful substances caused by frying also affect your health as much.
Since cholesterol and unsaturated fats are oxidized during frying, they cause atherosclerosis. So, regardless of the type of food, avoid frying it. When cooking meat on the grill, carcinogenic substances are formed in case of contact with fire. The formation of such carcinogens in grilled meat is at least 10 times higher than in boiling meat and cooking it in the oven. Therefore, if you are going to cook meat and meat products, prefer to cook and boil rather than grill. If you cook with the grill, you will reduce the consumption of carcinogenic substances by cutting off the burnt parts of your food.
Steaming and boiling are the healthiest cooking methods. The advantage of steaming over boiling is that it causes less vitamin and mineral loss. If you cook your meals by steaming or boiling, no carcinogenic substances are formed. In a similar situation, if you heat your food with a microwave, the formation of carcinogenic substances is very low. Also, there is less loss of heat-sensitive vitamins in microwave-heated meals. (Except for vitamin B12 and folic acid: these two vitamins degrade significantly during microwave cooking).
Boiling or boiling eggs is healthier than cooking them in a pan or making an omelet. This is because when the egg is broken, the cholesterol in the yolk oxidizes when it comes into contact with the air while cooking. Oxidized cholesterol causes cardiovascular diseases. This situation reveals how important the egg cooking method is as much as the amount of cholesterol and fat in the egg.