what is the healthiest meat cooking method?

from a health perspective, the best ways to cook meat are slow cooking, pressure cooking, and sous-vide cooking.

meat is a staple in many diets. it's delicious and an excellent source of quality protein and other important nutrients.

however, different cooking methods can affect the quality and health of the meat.

this article details the changes that occur during the cooking process of meat. it also provides guidance for choosing the healthiest cooking method.

How you cook your meat is important

it is estimated that humans have been cooking meat for at least 250,000 years. cooking meat breaks down any tough fiber and connective tissue, making it easier to chew and digest. it may also promote better nutrient absorption (1, 2).

in addition, proper cooking of meat can kill harmful bacteria such as salmonella and e. cold, which can cause food poisoning, which can lead to illness and even death. (3, 4）。

however, cooking meat reduces its antioxidant capacity, depending on how and how long it is cooked (5).

in the process of cooking meat, nutrients are also lost. the extent to which this happens is largely influenced by the cooking method.

what's more, heating meat to high temperatures for long periods can lead to the formation of harmful compounds, which increase the risk of disease.

choosing a cooking method that minimizes nutrient loss and produces the least amount of harmful chemicals can maximize the health benefits of eating meat.

read on to learn an overview of how different cooking methods affect the meat.

summary: while cooking meat is easier to digest and kill harmful bacteria, it also reduces nutrient content and produces harmful chemicals that may increase the risk of disease.

Baking and baking

baking and baking are similar forms of cooking that use dry heat. dry-hot cooking is different from the hot-and-humid method, which cooks meat in water or other liquids.

the term baking usually refers to cooking meat on a large plate called a baking dish. baking trays usually include a rack to keep the meat above the juice dripping during cooking.

this can also be done with an oven grill, a device that allows meat to be cooked on a slowly rotating roast. this technique is often used to cook large pieces of meat or whole animals, such as chickens or turkeys.

in contrast, baking is often used for chicken, poultry, or fish, rather than red meat. the meat is cooked in a baking dish that can be covered or opened.

BAKING AND BAKING TEMPERATURES RANGE FROM 300–425°F (149–218°C) AND COOKING TIMES CAN RANGE FROM 30 MINUTES TO AN HOUR OR MORE, DEPENDING ON THE TYPE OF MEAT AND THE DICED PIECES.

IN GENERAL, BAKING AND BAKING ARE HEALTHY WAYS TO COOK THAT MINIMIZE THE LOSS OF VITAMIN C.

However, when cooking at high temperatures for long periods, up to 40% of the B vitamins (6) may be lost from the juice dripping from the meat.

collecting these juices and eating them with meat, sometimes referred to as au jus on the menu, can help minimize nutrient loss.

Summary: Baking and baking are similar forms of healthy cooking, especially at lower temperatures and cooking times. Serving gravy can replace some of the B vitamins lost in cooking.

Bbq and grill

grilling and grilling are very similar to hot dry, high-temperature cooking methods.

GRILLING INVOLVES COOKING WITH A HEAT SOURCE DIRECTLY BELOW THE FOOD, SUCH AS AN OPEN GRILL OR GRILL. BARBECUE TEMPERATURES ARE TYPICALLY BETWEEN 375–450°F (190–232°C).

IN A BARBECUE, THE HEAT SOURCE COMES FROM ABOVE, SUCH AS A MEAT GRILL IN AN OVEN. BAKING OCCURS AT VERY HIGH TEMPERATURES, TYPICALLY 500–550°F (260–288°C).

barbecue is very popular because it can bring delicious flavors to meats, especially steaks and burgers.

unfortunately, this cooking method often results in the production of potentially harmful chemicals.

When meat is grilled at high temperatures, the fat melts and drips onto the grill or cooking surface. This produces toxic compounds called polycyclic aromatic hydrocarbons (PAHs), which rise and seep into the meat (7).

polycyclic aromatic hydrocarbons have been linked to a variety of cancers, including breast and pancreatic cancers (8, 9, 10, 11).

However, studies have found that removing drops can reduce PAH formation by up to 89% (7).

Another problem with grilling and grilling is that they promote the formation of compounds called late glycosylation end products (AGEs).

AGEs are associated with an increased risk of a variety of diseases, including heart disease, kidney disease, and skin aging. （12, 13, 14）

they are produced in the body and are a by-product of the chemical reaction that occurs between sugar and protein. they can also form in food during cooking, especially at high temperatures.

One study found that roast beef had higher levels of AGEs than beef cooked by other methods. （15）

KEEPING THE COOKING TIME SHORT AND REMOVING THE MEAT FROM THE HIGH TEMPERATURE BEFORE IT IS CHARRED MAY HELP REDUCE THE AMOUNT OF AGE PRODUCED.

Summary: Barbecue is a popular way of cooking that produces toxic byproducts called polycyclic aromatic hydrocarbons. Both grilling and grilling promote the formation of AGEs, which may increase the risk of disease.

Simmer, poach and stew

Simmering, boiling, and stewing are similar methods of hot and humid cooking.

Although the cooking time is usually longer than many other cooking methods, the temperature is lower.

These three methods are classified according to the temperature of the cooking liquid:

Poaching: 140–180°F (60–82°C)
Simmer: 160–180°F (71–82°C)
Simmer: 185-200°F (85-93°C)

COOKING IN LIQUIDS FOR LONG PERIODS AT TEMPERATURES ABOVE 200°F (93°C) MAY CAUSE MEAT PROTEINS TO HARDEN.

boiled water takes less time than stew or simmer and is dedicated to delicate foods such as chicken, fish, and duck.

Studies have shown that cooking with moist heat at low temperatures minimizes the formation of AGEs. （16）

ON THE OTHER HAND, THE LENGTHY COOKING TIMES OF STEWING AND SIMMERING CAN LEAD TO THE LOSS OF VITAMIN B, WHICH IS USUALLY HIGH IN MEAT AND POULTRY.

As gravy is lost, up to 60% of thiamine, niacin, and other B vitamins may be lost from the meat. Fortunately, consuming gravy as part of a stew or soup can significantly reduce the loss of these vitamins (6).

Summary: Boiling, simmering and stewing meat at low temperatures helps minimize age generation. However, unless you consume the cooking liquid at the same time, B vitamins may be lost during stewing or simmering.

Fry and sauté

both frying and sautéing refer to cooking meat with fat in a pan, wok, or, pan.

during stir-frying, the food is constantly flipped or stirred with a spatula as it is cooked, and the frying pan usually does not involve this type of sustained movement.

although these methods use high temperatures, the cooking time is short, which helps keep the meat tender and delicious.

these cooking techniques can also promote nutrient retention and are less likely than many other methods to cause cholesterol oxidation in fatty meat. oxidized cholesterol is considered a risk factor for heart disease (17)

on the other hand, frying and sautéing also have some disadvantages.

Heterocyclic amines (HA) are compounds that can cause cancer. They are formed when meat reaches a high temperature during cooking. Studies have found that HA occurs frequently when frying meat and poultry (18, 19, 20).

Curing meat with a mixture of antioxidant-rich fruits, vegetables, herbs, and spices may help reduce ha formation. One study found that adding herbs to the marinade reduced HA by about 90% (21, 22).

in addition, it is important to choose healthy fats when frying or sautéing.

most vegetable and seed oils are rich in polyunsaturated fats that can be easily damaged at high temperatures. heating these oils also promotes the formation of oxidized aldehydes, potentially carcinogenic chemicals found in cooking fumes (23).

palm and olive oils form fewer aldehydes during frying and frying than vegetable and seed oils (24, 25).

other healthy cooking fats that stabilize at high temperatures include coconut oil, lard, and tallow.

Summary: Frying and stir-frying involve cooking with fat at high temperatures for a short period. Minimize the production of HA and aldehydes by using antioxidant-rich marinades and healthy cooking fats.

Deep-fry

frying refers to the complete immersion of food in fat during cooking.

meat and poultry are sometimes (though not always) coated with breadcrumbs or coated with paste before frying.

benefits of deep-fried meat include enhanced flavor, crispy texture, and excellent retention of vitamins and minerals (26).

however, there are also potential health risks to this way of cooking.

Compared to most other cooking methods, frying has been shown to cause higher levels of toxic by-products such as AGEs, aldehydes, and HAs. （12, 24, 27, 28）

the amount of fat that meat absorbs during frying can also be large, especially if wrapped in breadcrumbs or mashed.

in addition, unhealthy vegetable and seed oils, which are commonly used for frying, may increase calorie intake more than just. this method of cooking has been linked to an increased risk of cancer and heart disease (29, 30).

summary: the result of frying is crispy and delicious meat. however, it tends to produce more harmful chemicals than other cooking methods and increases the risk of cancer and heart disease.

Slow-cook

slow-simmering involves cooking for several hours in a slow cooker, sometimes called a crockpot. it is a large electronically heated ceramic bowl with a glass lid.

THE COOKING TEMPERATURE SETTINGS FOR THE SLOW COOKER RANGE FROM 190°F (88°C) FOR LOW SETTINGS TO 250°F (121°C) FOR HIGH SETTINGS. THESE LOW TEMPERATURES MINIMIZE THE FORMATION OF POTENTIALLY HARMFUL COMPOUNDS.

the main advantage of slow cooking is that it is simple and convenient. meat can simply be seasoned and placed in a slow cooker in the morning, which can be cooked for six to eight hours without inspection, then removed and served at dinner time.

Slow cooking is similar to simmering and stewing meat. Unfortunately, it also causes the loss of B vitamins released in the juices of the meat as it is cooked (31).

slow cooking will make the meat pieces harder, such as beef breast, soft and delicious.

however, it can sometimes cause poultry and other delicate meats to become too soft and mushy, especially if the cooking time is longer.

Summary: Slow cooking is a convenient way to cook meat at low temperatures using moist heat. Disadvantages include the loss of some B vitamins and the texture of some meats being too soft.

Stress cooking

stress cooking is a form of hot and humid cooking that has repopulated in recent years because it allows food to cook quickly and consume less energy than other methods.

a pressure cooker is a pot with a sealing lid and a safety valve that controls the steam pressure that accumulates inside.

THE PRESSURE OF THE STEAM RAISES THE BOILING POINT OF THE WATER FROM 212°F TO 250°F (121°C). THIS HIGHER CALORIE LEADS TO FASTER COOKING TIMES.

the main advantage of cooking in a pressure cooker is that it can significantly reduce the time required to cook meat or poultry.

what's more, stress cooking results in less cholesterol oxidation compared to some other cooking methods, provides flavor and softness to meat, and minimizes vitamin loss (32, 33, 34).

one disadvantage is that if the device needs to be turned on to check the cookability of the food, this temporarily stops the cooking process.

in addition, similar to slow cooking, stress cooking can cause some types of meat to become too soft.

Summary: Stress cooking uses moist heat and pressure to cook food quickly. it provides good nutrient retention, but may not be suitable for all pieces of meat.

Sous-vide cooking method

Sous vide is a French term meaning "under vacuum".

in sous-vide cooking, the meat is sealed in a sealed plastic bag and cooked in a temperature-controlled water bath for one to several hours.

fo some types of meat, such as steaks, are grilled in a quick pan after sous-vide cooking to provide a brown crust.

Sous vide uses the lowest temperature range of all cooking methods: 130–140°F (55–60°C). Cooking at these temperatures helps reduce the formation of potentially harmful chemicals.

in addition, thanks to the precise control of cooking time and temperature, it has been reported that the meat is tenderer and more uniform than meat cooked by other methods. （35, 36）。

IN ADDITION, ALL JUICE PRODUCED DURING COOKING IS KEPT IN A BAG ALONG WITH THE MEAT, RESULTING IN BETTER RETENTION OF B VITAMINS AND OTHER NUTRIENTS.

cooking a steak sous-vide can take an hour or more, which is much longer than grilling. meat, on the other hand, can be safely kept at the desired temperature for several hours.

In addition, according to one manufacturer, all sous vide cooking bags were independently tested to be free of bisphenol A (BPA) or other potentially harmful chemicals (37).

Summary: sous-vide cooking is a form of low-temperature cooking that is soaked in a water bath in a sealed package, which results in tender meat, even cooking and good nutrition.