When it comes to cooking, some people pride themselves on being a top chef, others burn everything they touch, and the rest fall somewhere in between. No matter where you are on the cooking spectrum, there are mistakes cooks make in the kitchen that can actually make their food less healthy to eat.
To identify these cooking mistakes, we asked food experts to share their tips on the best – and worst – ways to prepare food when it comes to healthy eating.
Cook with olive oil, but only for certain foods. So, what are the healthiest fats for cooking? Dietitian Maggie Michalczyk recommends doing your homework before buying a jumbo jug of one particular oil and using it for everything. “These oils have different smoke points – that’s the temperature at which they begin to burn – and once they start smoking, the fat breaks down and they can release harmful free radicals into the air,” she says. Be sure to keep portions of oils in check when cooking. This will prevent additional kilojoules (most serving sizes are two tablespoons).
Oils with low smoke points are better for salad dressings, adding to already cooked foods or sautéing – not for high-temperature cooking like stir-fries. “Certain oils, like olive oil and coconut oil, contain nutritional compounds that can be destroyed when heating to high temperatures above their smoke points,” explains Michelin-star chef Ben Roche. For cooking at home (frying, roasting), he recommends using a neutral oil, like grapeseed or sunflower. For flavouring cold sauces and drizzling over prepared food, he suggests using extra virgin olive oil or flaxseed oil to preserve flavour and nutrition.
It might taste downright delicious, but consuming deep-fried food regularly isn’t good for your health. “The act of frying turns otherwise healthy foods, like vegetables and lean meats, into unhealthy, trans-fat-laden treats,” says dietitian Jeanette Kimszal. If you can’t shake your fried food obsession, Kimszal suggests purchasing an air fryer. This device requires no or only a small amount of oil to cook your food, so you can still enjoy your favourite foods without extra fat that could possibly hurt your health.
While raw or undercooked meat can pose health hazards, so can overcooked or charred meats. “Cooking meats above 150°C, which usually results from grilling or pan frying, can form compounds called HCAs (heterocyclic amines) and PAHs (polycyclic aromatic hydrocarbons), that may be harmful to human DNA,” warns dietitian and assistant professor of the Nutrition and Dietetics Program at the College of Health Professions at Pace University, Christen Cupples Cooper. “Some research suggests that when metabolised, these compounds may activate enzymes linked to cancer risk.” While the research is limited, Cooper believes there’s enough evidence to recommend reducing your exposure to these chemical compounds. “Avoid cooking foods for any length of time over an open flame or hot metal surface, turn meat frequently during cooking, and cut away charred portions of meat,” she says.
If there’s one flavour we love in our food, it’s salt. Food Standards Australia and New Zealand recommends adults consume no more than 2000mg of salt per day – equivalent to about 5 grams or 1 teaspoon of salt. However, the average Australian adult consumes nearly twice this much. “In some cases, our taste buds may be desensitised to the flavour of salt,” says Michalczyk. The problem is all the sodium packed into pre-packaged food. According to eatforhealth.gov.au, most of the salt eaten by Australians comes from processed and packaged foods.
“Desserts are an obvious culprit, but sugar is often hiding in unsuspecting foods, such as dressings, marinades and sauces,” warns Maya Krampf, founder of Wholesome Yum. “Natural forms of sugar, like honey and maple syrup, are slightly better, but they still spike insulin levels in a similar way as refined sugar.” Instead, she recommends taming your sweet tooth by serving up savoury, liberally seasoned dishes when preparing meals and opting for fruit-centric desserts whenever possible. In recipes calling for sugar, Arianne Perry, wellness entrepreneur and co-founder of Sweet Defeat, recommends halving the amount called for. “I do this in baked goods, like banana bread, and no one can taste the difference – it’s so subtle!”
It’s tempting to turn to a frozen meal that promises to be ready for you in just minutes in the microwave. This is especially true after a long, stressful day of work. But often times, these foods contain preservatives and chemicals. “Remember that humans have only been exposed to these for a very short time in evolutionary history,” says Krampf. “Not only do processed foods leave less room in your diet for healthier foods, but they are loaded with ingredients like artificial preservatives, refined sugar and white flour.” Instead, she recommends opting for whole foods, like vegetables, fruit, eggs and meat whenever possible. And, if you must buy something in a box, choose one with ingredients that you understand.
Unless you’re sipping on a full stomach, experts warn against having that glass of wine while stirring your family’s meal. “Drinking on an empty stomach can lead to an unhealthy spike in blood sugar,” says Michalczyk. “Plus, you may notice that the longer you wait to eat after the initial drink, the hungrier you will feel, which may lead you to overdo on whatever food you see next.” Or the opposite can happen: drinking alcohol before a meal might suppress your appetite, causing you to miss out on kilojoules and nutrients your body needs.
There was a time when nutrition experts believed that fat was the enemy. But, thankfully, that time has come and gone. We’ve since learned that there are some fats that are good for your health. For example, avocados and fish are full of good fats (omega-3-fatty acids). Krampf warns that not adding enough fat when cooking is a mistake. “In addition to being an energy source and protection for organs, fat is used in cell membrane function, starts reactions that affect the immune system and metabolism, and allows for absorption of vitamins A, D, E and K,” she says.
This article first appeared on Reader’s Digest.