Various Cooking Styles and How They Affect Nutrition

How do you know whether your cooking style is friendly for nutrition? From chopping to deep frying we tend to cook all the goodness out of our food.

Let’s talk about cooking procedures and how they affect nutrition.


People think that this is a healthy process even if the end product is bland. However, throwing away the water you boil in means losing 60 percent of the nutrition of Vitamin B, Vitamin C, and minerals. This is also true of rice. So boil things in just enough water and if there is any extra left, use it to make gravy.

Also, let the water boil first and then put in the rice, lentils or veggies. Always cook on a low fire, with a lid on the pan. You can also use a pressure cooker to boil your food in.


This process of cooking retains the most nutrition. Vegetables such as tomato, carrot, and broccoli become more nutritious when you steam them. If you saute the ingredients slightly and then steam them, the dish becomes tastier as well as healthy.


Poaching helps retain the nutrition of an egg. You can also poach thin slices of fish and some vegetables (such as carrots and capsicum).


You can grill vegetables, fish, and meat, but be careful not to char them. Any charred or blackened part should be removed. Eating such parts can lead to cancer in the breast and pancreas as the process brings about harmful chemical changes in meat and chicken. Grill only the lean cut (low on fat) of meat or chicken.


The easiest way is to cook in the saute mode on an induction cooker. You can even do it on low heat on a gas stove. Use olive oil for best nutrition.


Extensive research has shown that cooking in the microwave retains the nutritive value but can make food dry. Sprinkle some water on the food before reheating it to keep it moist. However, never use a plastic or melamine vessel to reheat food in the microwave oven.

So it is evident from the above that no one way of cooking is the best for health as well as taste. One needs to maintain a balance between the various methods of cooking to have tasty as well as healthy foods on a daily basis.

Which is your favorite cooking style? Please do not hesitate to let us know your views in the comment section below.


  • Katya

    I know all cooking styles but poach. Can you please explain what type of cooking is poach? I only know you can make poached egg and it has something to do with water and vinegar..but apart from that I have no idea. 

    Also, I know a lot of people cook in microwave but I just can’t trust it, it seems so unnatural to me. It is good to know that it keeps nutrients though.

    • GeeEss

      Thanks Katya for all the love showered on the article. 

      Let me explain poaching to you:

      Poaching is not a rolling boil. Poaching, compared to boiling, is a much milder technique. Poaching generally requires that the food is completely submerged in a liquid, such as water, milk, broth or wine, that is kept at a constant and moderate temperature, between 160° and 180°F. 

      This is how you cook poached egg:

      1. Heat 2 to 3 inches of water in a large saucepan or deep skillet until it boils. 

      2. Add vinegar and turn down to simmer. 

      3. Break the egg shells gently. 1 at a time, on a saucer or in a cup of custard

      4.Cook the eggs until the whites are fully set and the yolks begin to thicken but not hard, 3 to 5 minutes.

      Hope this helps!

  • Tim Bennett

    Hello Geees,

    I enjoyed your quick roundup of the different cooking styles.

    Of all the styles you mentioned my absolute favorite is steaming.

    Steaming really retains the flavor and I love how easy it is to control how well you want to cook the food.

    It’s also a lot quicker than boiling.

    I had no idea we lost so much flavor through boiling.

    I discovered something new from you!

    Great job!


  • Darren

    For me I think I have to say my preferred way of cooking is to boil and then use the water to  make a gravy . 

    I also like my veg crunchy so I try not to over cook them anyway. 

    I never knew that about burnt meat  so that’s an important tip to discover. I normally part boil my chicken then add it to a stir fry.

    Steaming is a good choice and one I’ve neglected. Your post has reminded me to cook this way more.

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