No matter your beliefs on meat consumption, most are aware that it provides essential amino acids, healthy fats and minerals. Yet too much meat consumption can have negative consequences such as gastrointestinal issues or heart diseases (4).
Dry Heat
Drying techniques use low temperatures to decrease moisture content of meat and thus extend its shelf life, but their composition and nutritional values depend on drying conditions.
The TBARS value (lipid oxidation) of dried meat increased with prolonged storage in both cupboard and refrigerator environments, while its microbial count rose considerably due to exposure. A variety of microorganisms were isolated from cupboard-stored samples including bacteria such as S. aureus and Micrococcus luteus as well as fungi (Aspergillus niger and Rhizopus sp)(90).
Moist Heat
Many cooking methods involving moist heat such as boiling, simmering and poaching utilize moist heat sources which may reduce water-soluble vitamins and minerals while simultaneously producing potentially cancer-causing compounds like nitrosamines and heterocyclic amines.
These substances are created when proteins, like myoglobin in meat, denature and their coil structures unwind. Roasting, baking and sous vide cooking are low-temperature cooking methods which produce less potentially harmful substances while providing better nutrient retention than other methods.
Grilling
Grilling provides food with distinctive flavor and tempting grill marks, yet high heat produces heterocyclic amines which pose a cancer risk. In addition, protein and lipid oxidation contributes to free radical formation resulting in damage to tissues as well as increases disease risks.
Broiling is similar to grilling in that it produces a brown crust with minimal nutritional loss; however, excessive overcooking can result in significant degradation.
Broiling
Broiling can often be confused with roasting and baking; however, it is a distinct cooking technique. The primary difference is that baking works best for semi-solid or liquid food that solidify in the oven while broiling is better suited to fish, tender fruit and some vegetables.
Baking and broiling both reduce nutrient loss compared to frying. To maximize these advantages, keep an eye on food being placed under the broiler to avoid overcooking or producing excessive smoke; shorter cooking times could reduce formation of toxic compounds such as advanced glycation end products (AGEs) which increase disease risk.
Simmering
Tough cuts of meat soften quickly in simmered liquids, making them ideal for stews and soups. This gentle heat also allows flavors to combine while ingredients soften slowly without becoming soggy or disintegrating altogether.
Simmering, as opposed to boiling, uses lower temperatures and requires longer cooking times, which helps minimize the formation of advanced glycosylation end-products (AGEs), though this method may cause B vitamin loss as juices ooze off of meat – something which can be alleviated by drinking some or all of the cooking liquid. Simmering is frequently employed in hearty meals like chili con carne.
Poaching
Poaching, the illegal killing of wild animals for profit, has become an all-too-common global practice, killing animals for their horns, fur, furrows, skins and scales to be sold locally or globally in wildlife markets such as Asia – where wealth growth has lead to greater demand for wildlife products.
Cooking improves digestion and increases absorption of many essential nutrients, but some loss may occur depending on your cooking method. To minimize loss, boil food for a shorter period and use less water than possible in preparation.
Panfrying
Cooking makes food easier to chew and digest, kills spoilage microorganisms and increases nutrient absorption. But some cooking methods increase fat, salt and sugar content of foods; so when trying to maintain a healthy diet you should limit these.
Frying involves various physical and chemical processes, including water evaporation, protein denaturation, Maillard reaction hydrolysis sugar dehydration polymerization starch gelatinization and lipid oxidation; all of which lead to a unique texture which consumers tend to appreciate.
Stir-Frying
Cooking food safely is necessary to eliminating foodborne pathogens and spoilage microorganisms and increasing absorption of essential vitamins and minerals, but certain cooking methods may reduce some nutrients. Knowing which ones best preserve these can make for healthier meals overall.
Stir-frying involves rapidly cooking small, uniform pieces of food over high heat using minimal oil or cooking spray, providing healthy yet fast meals with minimum calories added. Be wary to use just enough oil so as to not add too many extra calories!
