Food, Nutrition & Inflammation: Cooking for Better Health

How You Cook Matters: The Best and Worst Cooking Methods for Managing Inflammation

Part 2 of a two-part series on Food, Nutrition and Inflammation.

By Sandra A Farrell, Public Health Nutritionist.

Chronic inflammation contributes to the development of many diseases, and our diet plays a significant role in influencing inflammation.

The way food is cooked can affect its inflammatory potential. High temperature cooking methods such as deep frying and charring can generate compounds that may contribute to inflammation. In contrast, gentler cooking methods, including steaming, poaching and sauteing, help retain nutrients while minimising the formation of potentially harmful compounds.

BEST COOKING METHODS FOR MANAGING INFLAMMATION

Steaming

Steaming is a healthy and effective cooking method, as it gently cooks food while preserving nutrients and requires no added oil.

A steamer pot keeps the food out of the water, allowing the hot steam to circulate and cook the food. This is a useful way to cook your vegetables, as they don’t need long, so keep an eye on them and ensure they don’t overcook.

Poaching

Why not try poaching, when it comes to cooking meat? Again, no oil is added and the meat is not exposed to high temperatures. You can poach in stock or water and add herbs and spices such as thyme and black peppercorns to your water base to infuse added flavours. Poaching, heats the meat gently, retaining nutrients. I enjoy poaching fish and eggs, as this method helps retain moisture and limits the formation of inflammatory compounds.

Sauteing

Quickly cooking vegetables with a small amount of extra virgin olive oil or avocado oil helps preserve nutrients and can improve the absorption of fat soluble vitamins.

Slow cooking

Low gentle heat is ideal for soups, stews and legumes, making them easier to digest while retaining nutrients.

Baking

Baking is a healthful cooking method as long as you’re not adding lots of oil and heating the food at very high temperatures. Baking in the middle of the oven provides the most even circulation of heat and acts as a safe zone, ensuring that food bakes evenly. Additionally, adding moisture can be beneficial, as it involves simply adding vegetables to the bottom of your cooking dish and adding protein on top, away from the base of the dish. Pair vegetables with herbs and olive oil for added antioxidants.

COOKING METHODS TO USE LESS OFTEN

Deep Frying

Frying involves cooking food in hot fats or oils when the food is totally or partially immersed. When food is deep fried, water is replaced by fat, altering its nutritional composition. Deep frying also increases the formation of trans-fatty acids.

High-temperature barbecuing or grilling

Cooking meat at high temperatures such as barbecuing, can produce heterocyclic amines (HCAs) compounds and polycyclic aromatic hydro carbons (PAHs) that may promote inflammation and contribute to other physiological changes in the body. Reduce inflammatory effects by marinating lean cuts of meat with herbs, spices, vinegar and lemon juice before grilling.

Charring or Burning Foods

Regular consumption of blackened meats and vegetables may contribute to inflammation, due to the formation of compounds produced during high-temperature cooking.

THE ROLE OF RAW FOODS IN AN ANTI-INFLAMMATORY DIET

Eating some raw foods can be beneficial as part of an anti-inflammatory diet. Cooking can decrease certain nutrients in food, especially water soluble ones like vitamin C and B vitamins. Foods to eat include fresh fruits, raw vegetables, raw nuts and seeds, dried fruits and fermented foods like sauerkraut and kimchi, seaweed and sprouts.

Including a salad adds extra nutrients to your meal. Add a variety of ingredients such as spinach, kale, radish, carrot, avocado, cucumber, pepper and pomegranate seeds. Increase the benefits, by adding a drizzle of extra virgin olive oil and a squeeze of lemon juice (personal favourites).

KEY TAKEAWAYS ON FOOD, NUTRITION & INFLAMMATION

 (Parts 1 and 2 of the series)

Maintain a healthy lifestyle through good nutrition, quality sleep, regular exercise and effective stress management.

The most effective anti-inflammatory approaches, include a combination of raw and cooked foods. Adding more colour and variety to your plate, helps increase your intake of natural compounds that fight inflammation.

Enhance meals with culinary herbs and spices including turmeric, black pepper, cinnamon, cloves, garlic and ginger which add antioxidant protection.

A diet rich in colourful foods emphasising fruits, vegetables, nuts, whole grains, fish and healthy oils is considered by experts at the Harvard School of Public Health, to be one of the most beneficial anti-inflammatory eating patterns.

The best cooking methods to reduce inflammation are those that use lower temperatures and add moisture, such as steaming, poaching, sautéing, slow cooking and baking at moderate temperatures.

DISCLAIMER

The contents of this article, regardless of date, is not intended to replace personalised medical advice from your doctor or healthcare professional.