Steamed food is often touted for its benefits. Between the preservation of micronutrients and ease of use, steamers are ideal for everyday cooking. There is no need to look at the food or turn it over while it is cooking. A little water, a few ingredients and a timer are all you need!
It is also one of the healthiest cooking methods, as it does not alter vitamins and minerals, does not degrade fats and oils, and preserves flavour and tenderness. Whether you are a sportsman or a health-conscious person, steaming is probably the ideal cooking method for your daily routine.
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A healthier way of cooking
Steaming has several major advantages that make it a very suitable cooking method for daily meals. This cooking method preserves the properties of the food far better than frying or baking, but that is not all.
Steaming helps retain the vitamins and antioxidants in steamed food
Steaming is one of the best ways to preserve the quality of food. Water and heat damage water-soluble nutrients such as vitamin C and folic acid (B vitamins), which are found in vegetables. When steaming food, avoid placing it in hot water to further preserve the vitamins.
Gentle cooking of foods, especially vegetables, preserves some cellular structure and makes certain antioxidants available in equal amounts, making them more readily absorbed and utilised by the body. Several studies have shown that steaming is particularly effective in preserving certain antioxidants, such as flavonoids, anthocyanins and glucosinolates.
Other cooking methods destroy the cellular structure of the food, thus destroying some of the molecules that make up the vitamins and antioxidants.
This is a very good cooking method for good fats!
Steaming not only preserves the vitamins and antioxidants in the food, but also has other benefits that contribute to a healthy diet. First, it is a fat-free cooking method in which fat is not transformed during cooking.
On the other hand, it is also important to consume fat, and it is important to include good fats (olive and coconut) in the diet! In any case, this cooking method is ideal for those who want to follow a healthy diet, and often recommended by nutrition coach.
Micronutrients are preserved differently depending on the cooking method. All cooking methods, including steaming, cause chemical and physical changes in foods, altering their nutritional value.
For example, steaming may have a positive effect on antioxidants but not on other nutrients such as proteins, fatty acids and vitamins.
This is because different cooking methods result in different final food compositions at the time of consumption. Steaming methods vary from slow or quick, over medium or high heat, in the microwave using a silicone tray, in the oven or on the grill.
To get the full effect of steaming, it is best to use a steamer set on medium-high heat. This temperature allows the food to soak up the moisture and cook gently without damaging the cells.
The health benefits of steaming have been scientifically proven to provide healthy foods rich in micronutrients. These foods will also be free of certain toxins that can be produced at high temperatures, such as fatty acid derivatives and SFA (a carcinogenic toxin that is often produced at barbecues).
Simple everyday dishes
Steaming is healthy, but is it easy to use in everyday cooking?
Steamed food, a better taste
Soaking vegetables in hot water can result in a loss of taste and flavour. Steaming, on the other hand, preserves flavour and nutrients. This method is also suitable for seasoning dishes without salt. To enhance the flavour, natural flavourings can be added during steaming, such as herbs, onions and garlic.
The problem with steaming is that it is not possible to cook the ingredients in a sauce to give them that flavour. It is a good idea to marinate the ingredients or make the sauce in advance.
Simple cooking methods
Steaming is one of the simplest cooking methods. The cooked ingredients are placed in a machine and served with the help of steam. That’s all there is to have steamed food. The food cooks evenly without turning over and there is no need to repeatedly check for spills or burning.
Steaming food takes a little longer, but if you plan ahead, you can easily prepare a delicious meal. You should try with vegetables, fish, or even soja.
Steamed food at a lower temperature than baking, boiling or frying. This makes it suitable for foods that tend to spoil at high temperatures, such as vegetables and seafood. Steaming also makes food less easily digestible, so it can be eaten whole. Now it is your turn to steam! Another healthy habit to have is to practice yoga regularly!