What are the Right Cooking Techniques?

Healthy Life Consultant Neslihan Sipahi gave information on the subject. Apart from the correct selection of the foods we consume; preparation, cooking and storage are also effective on the reflections in our body. The effects of cooking methods on the glycemic index are especially important for diabetics. The glycemic index shows the effect of food on blood sugar. Since the effects of the glycemic index are simultaneous with their digestion from the gut, rapid digestion of foods creates a high glycemic index response and raises blood sugar much faster. For this reason, it is recommended not to consume foods with a high glycemic index. Healthy Life Consultant Neslihan Sipahi said, “When the right foods are not prepared under the right conditions, they can have unexpected effects. A lot of research has been done on these and the right cooking techniques have been determined. Although healthy cooking methods vary according to the dishes, in general, boiling, baking and grilling are the most recommended methods.

Boiling method; It is a very suitable cooking method especially for diabetics and people who eat healthily. Since it does not contain any added oil or sauce, it is processed with the food's own juice and normal water. But the thing to be considered in the boiling method is that the glycemic index of foods increases as they are boiled. For this reason, it is recommended to keep the boiling time of starchy foods (eg potatoes) short. In some countries, half-boiling method is applied to get more efficiency from starchy foods. It is the process of boiling food for a shorter time than normal by throwing it into boiling water. It is important not to spill the boiling water to prevent the loss of vitamins and minerals.

Grid method; It is a good cooking alternative especially for meat-chicken-fish etc. In this cooking technique, foods are cooked on a preheated oil-free pan or grill. But in order to ensure healthy cooking; Care should be taken to ensure that the food does not come into direct contact with fire, is not exposed to the smoke of the grill, that the pans to be used are hygienic and robust, that the meat group cooked is medium-rare, and that it is cooked in its full consistency on medium heat, not on high or low heat. Since the food prepared under these conditions is sealed, the vitamins and minerals remain in it and the loss of nutrients is prevented.

Baking method; It is one of the most recommended cooking techniques in diets. Similar to the grill method, there is no loss of vitamins and minerals, and no loss of nutrients. The foods prepared in this method are cooked in the oven at a suitable temperature and are prepared to be eaten. In the studies conducted on potatoes in terms of glycemic index, it was determined that the glycemic index of potatoes baked in the oven is lower than boiled, crushed, fried potatoes. It is very important to keep the heat applied to the food to a minimum and to cook it by reducing the fat ratios in order to obtain healthier foods. The oven temperature must be adjusted according to the food to be cooked. Cooking the food with very oily methods such as keeping the food in water before cooking, pouring the water, dressing the food, mashing after cooking and frying increase the glycemic index of the food and cause unhealthy consumption. In a study conducted with the frying process, it was determined that there was an increase in the glycemic index of the fried foods, especially after they were cooled. As a result of all these, it can be said that after the selection of foods suitable for the diet, cooking with the right cooking technique has positive effects on the diet.