How to cook healthy

ICMR says open cooking can accelerate nutrient loss, according to the Indian Express.

Covering food while cooking has been recommended by ICMR in its recently published guidelines. When covered, food cooks faster and nutrients are better retained due to shorter cooking time.

When cooking with the lid open, food takes longer to cook and exposure to air speeds up nutrient loss.

The ICMR guidelines also state: Although cooking covered will cause discoloration of green leafy vegetables, it will minimize nutrient loss.

What is the best cooking method?

According to ICMR, cooking methods like pressure cooking or steaming should be preferred over stir-frying or frying as they can reduce nutrients.

For vegetables, steaming is the best cooking method to increase antioxidant and polyphenol levels, the guidelines say, according to the Indian Express.

For pulses in particular, boiling or pressure cooking is the best way to improve the nutritional quality of pulses as the boiling and pressure cooking process helps destroy anti-nutritional factors present in the pulses, says ICMR.

How about cooking in the microwave?

ICMR says food cooked in microwaves retains more vitamins and minerals than any other cooking method because it does not leach nutrients.

The instructions say the shorter cooking time in the microwave helps preserve vitamins and other nutrients from being destroyed by heating.