When it comes to eating healthy, how you prepare your foods is just as important as what you buy. For example, did you know that cooking tomatoes made the nutrient lypocene more readily available to be absorbed by your body? Or that some vegetables are fat soluble, meaning our body absorbs their nutrients better if they are eaten with a little healthy fat, such as olive oil?
Here are 5 tips for healthier cooking:
1. Cook your pasta al dente.
“Hot water breaks down the bonds between starch molecules”, according to Johanna Burani, RD. The longer you boil your pasta, the quicker your body converts those carbs into fuel, causing your blood sugar to spike. Cook the pasta to the point that it still has a little tiny white circle in the center of the pasta and then remove it from the heat and drain.
2. Remove excess fat from your ground beef.
If you pan pan fry your burgers instead of grilling them, make sure you blot off excess fat with paper towels. This could save save you up to four grams of fat. If you use ground beef for pasta sauces, you can cut down on fat by placing the beef in a strainer and rinsing under hot water before adding to your sauce.
3. Steam your vegetables.
Boiling or overcooking certain vegetables can destroy a lot of vitamins and minerals. Studies show that steaming preserves more nutrients, making them more beneficial to your body.
4. Buy BPA free canned vegetables and rinse them.
Many cans have a white lining that contains BPA which has shown to be linked with increased estrogen, obesity and other health problems. Some can linings contain enough that just one serving would mean ingesting 80 times more than recommended by experts. Rinsing your vegetables can also cut sodium content by 10 percent.
5. Use whole grains for part of your ingredients instead of white flour.
The milling process that produces white flour removes fiber, iron and B vitamins from the grain. Use whole-wheat flour, oatmeal and whole cornmeal. Whole-wheat flour can be substituted for up to half of all-purpose flour. For example, if a recipe calls for 2 cups of flour, try 1 cup all-purpose flour and 1 cup minus 1 tablespoon whole-wheat flour.
What are some of you healthy cooking tips?