Unveil the Truth About Cooking Myths Today!
In the realm of nutrition, there is a plethora of misleading information. A quick scroll through any social media platform will likely lead you to an influencer suggesting unconventional methods such as eating food while standing on one leg to maximize its benefits. While this may sound intriguing, is there any scientific backing to these claims? Although dietitians may not always be perceived as the trendiest individuals in the realm of healthcare, rest assured that we are among the most knowledgeable fact-checkers. Our dedication lies in serving you, not ourselves. To dismantle prevalent misconceptions in cooking, I have collaborated with several of my colleagues. Feel free to experiment with standing on one leg while reading, but keep in mind that it may only enhance your balance, not your nutrition.
Myth 1: Only Steaming Is a Healthy Way to Cook Vegetables
Debunked by Chef Tessa Nguyen, M.Ed., RD, founder of TN Media
While steaming is indeed a nutritious method of cooking vegetables, it is not the sole healthy option, according to Nguyen. Roasting, grilling, sautéing, and even microwaving are equally excellent choices. These methods often involve the use of oil and high temperatures, enhancing flavor and texture, making vegetable dishes more enticing. Instead of limiting yourself to steaming, consider diversifying your cooking techniques. Research indicates that using various cooking methods encourages the consumption of more vegetables. Concerned about the additional calories from using oil? Fear not! Incorporating oils like avocado, grapeseed, or extra-virgin olive oil aids in the absorption of essential nutrients present in vegetables. Nguyen advises, “Embrace different cooking methods to elevate the taste of your next veggie dish in a nourishing manner!”
Myth 2: White Meat Chicken Trumps Dark Meat
Debunked by Danielle Sanders, M.P.H., RDN, LD, CHES, Registered Dietitian Nutritionist, Certified Health Education Specialist
The misconception that white meat, particularly chicken breast, is the only healthy option due to its lower fat content is prevalent. However, dark meat has its own array of benefits, as explained by Sanders. Both light and dark meat offer distinct yet crucial nutrients. Dark meat, found in the thigh and leg of the chicken, is rich in iron, zinc, and riboflavin, supporting energy and immunity. Conversely, white meat is high in phosphorus, vitamin B12, niacin, and vitamin B6, essential for energy production. While dark meat’s tenderness and flavor are attributed to its fat content, it can still be enjoyed as part of a balanced meal, not as the main component. Sanders emphasizes that fat, when consumed in moderation, is vital for the body and forms part of a healthy diet. Whether to opt for light or dark meat ultimately depends on individual goals, health conditions, and taste preferences. Both types are excellent protein sources that, when
As an extension instructor and certified diabetes care and education specialist, Itian explains that the idea that all alcohol evaporates when cooking is not entirely accurate. Cooking time and temperature are crucial factors in determining how much alcohol remains in a dish. Alcohol boils at 173°F, so the longer a dish cooks at or above this temperature, the more alcohol burns off. However, some alcohol always remains, as shown by a USDA study where alcohol content in food ranged from 4% to 95% after cooking.
Several factors affect the alcohol content in a dish, including ingredients that can trap alcohol, cooking techniques such as stirring to help alcohol dissipate, and the size of the cooking vessel. Itian emphasizes that some alcohol will always be left behind regardless of cooking time. To reduce alcohol content, cooking for at least 2.5 hours is recommended.
Marisa Moore, a cookbook author and culinary dietitian, debunks the myth that cooking kills nutrients, explaining that heat-sensitive nutrients like vitamin C can be lost while others, like beta carotene in carrots, become more available when cooked. Vanessa Imus, an RDN, advises against fat-free salad dressings, noting that they often contain added sugars and can hinder the absorption of fat-soluble vitamins. She recommends choosing dressings made with nutritious oils like extra-virgin olive oil for their health benefits.
Amy Goblirsch, RDN, dispels the myth that rinsing chicken before cooking prevents foodborne illness, advising against this practice.
“Washing chicken can spread harmful bacteria to nearby surfaces,” says Goblirsch, “and if those surfaces are not cleaned or sanitized properly, could lead to a foodborne illness.” Rinsing raw chicken in your sink can result in splashing, which leaves droplets, big and small, on kitchen surfaces. And one study found that bacteria can grow from these droplets. The solution to killing any harmful bacteria, says Goblirsch, is cooking it to the proper temperature. Use a food thermometer to help make the task easier and remember to thoroughly wash your hands and work surfaces both before and after handling raw chicken.
Related: The 7 Best Meat Thermometers, Tested and Reviewed
Myth 7: You Shouldn’t Cook with Canola Oil
Myth Buster: Vandana Sheth, RDN, CDCES, FAND, plant-based and diabetes expert
“Canola oil is a heart-healthy option rich in monounsaturated fats and omega-3s, which support both heart and brain health,” says Sheth. Its high smoke point (around 400°F) makes it great for cooking and even baking. Some concerns arise because canola oil is often refined and sourced from genetically modified crops, but research consistently shows it is safe, stable, and beneficial as part of a balanced diet. For those who prefer less processing, says Sheth, try cold-pressed and organic options, which are also available.
Related: Is Canola Oil Healthy? Here’s What Dietitians Have to Say
The Bottom Line
Remember, there’s a lot of advice out there about healthy cooking, but you can’t always believe everything you read or see. Check the science and consult the experts. If it sounds a little off, like getting benefits from eating a particular food while standing on one leg, it probably is. But now that we’ve dispelled these seven cooking myths, you can apply what you’ve learned to your cooking. For example, the next time you’re looking for a healthy way to cook your vegetables, try a method like roasting to add more flavor than steaming.
Read the original article on EATINGWELL.
