Steaming preserves the nutrients of food better because it exposes the food to gentle and moist heat, thereby reducing the loss of vitamins and minerals compared to other more aggressive cooking methods.
Steaming helps reduce the loss of water-soluble vitamins compared to other more aggressive cooking methods such as boiling or frying. Water-soluble vitamins, like vitamin C and B vitamins, are sensitive to heat and prolonged exposure to water. When food is steamed, the gentle heat and presence of water vapor limit the degradation of these sensitive vitamins. As a result, a greater amount of water-soluble vitamins is preserved, helping to maintain the nutritional value of foods cooked by steaming.
Steaming is an excellent way to preserve the minerals naturally present in food. Indeed, the gentle heat of steam helps preserve the structure of food cells, which limits the leakage of minerals into the cooking water. Minerals such as iron, calcium, magnesium, and potassium are essential for the proper functioning of our bodies. By preserving them during cooking, we maximize their availability for our bodies. Thus, steaming is an ideal method to ensure an optimal intake of minerals through our daily diet.
When steaming food, there is less formation of toxic compounds compared to other cooking methods such as frying or baking. When food is exposed to high temperatures, some chemical reactions can occur, leading to the formation of harmful compounds for health. However, steaming is characterized by the use of gentler temperatures, which reduces the formation of these potentially toxic compounds. This cooking method thus helps preserve the nutritional quality of food by limiting the production of undesirable substances.
Steaming preserves up to 90% of the vitamin C in vegetables, compared to only 40 to 60% when boiling them in water.
You can subtly flavor your steamed dishes by adding aromatic herbs or spices directly to the water placed beneath the food.
Steaming typically requires less fat, thereby contributing to a lighter and more balanced diet.
Some precious nutrients, such as water-soluble vitamins (B vitamins and vitamin C), are very sensitive to heat and water. Gentle steaming is an ideal way to preserve their nutritional richness.
Yes, steaming preserves more water-soluble vitamins (such as vitamin C and B vitamins), minerals, and antioxidant compounds compared to other more aggressive cooking methods like boiling or frying.
The ideal cooking time depends on the type of food, but generally, it's better to opt for a short cooking time (5 to 15 minutes maximum) in order to best preserve vitamins and nutrients. Overcooking food systematically leads to a gradual loss of its nutrients.
Yes, adding herbs or spices while steaming is entirely possible and beneficial. It allows you to enhance flavor without adding fats, reduces salt consumption, and some spices can increase the antioxidant properties of meals.
It is not essential to acquire a specific steam cooker. A steaming basket to place in a pot, a metal colander, or even a pressure cooker can fulfill this function very well. The important thing is that the food does not come into direct contact with the boiling water.
Steaming is particularly suitable for leafy vegetables (spinach, kale), root vegetables (carrots, sweet potatoes), white meats (chicken and fish), as well as delicate fruits like pears and apples. This cooking method maximizes the preservation of their nutrients and natural flavors.
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