In today’s digital age, cooking has become a visual art as well as a shared skill, with platforms like Instagram bringing recipes and techniques into the homes of millions. However, some practices in these popular cooking videos can be misleading, often unintentionally promoting nutrient loss or the misuse of ingredients. Nutrition is a cornerstone of health, and how we prepare food can greatly influence its benefits. With mounting evidence underscoring the advantages of a plant-based diet for preventing heart disease, stroke, diabetes, and certain cancers, there is no better time to focus on healthy, mindful cooking practices. In this paper, I discuss optimal cooking practices that preserve the nutrition in plant-based foods, the importance of proper tools, and small dietary adjustments that can enhance well-being over time.
1. The Case for Whole Foods and Eating the Peel
Fruits and vegetables are rich in vitamins, minerals, and antioxidants, but many of these nutrients reside primarily in the outer layer or peel. Potatoes, for instance, are often peeled before cooking, which strips away a large portion of the fiber, vitamins, and antioxidants. Potato skins contain powerful antioxidants like polyphenols that combat oxidative stress and help support overall health. Additionally, apple peels hold a majority of the fruit’s fiber and vitamin C content, as well as essential flavonoids that aid in reducing inflammation and supporting heart health. Peeling apples diminishes their nutritional value significantly; keeping the peel can maximize the health benefits of this simple fruit.
Eggplant, another versatile vegetable, often has its outer skin burned away in recipes where only the pulp is used. This method may give a unique flavor to the dish but removes fiber and essential phytochemicals, especially anthocyanins, which are beneficial for brain health. Including the peels of vegetables like eggplant can boost nutrient density and provide more comprehensive health benefits. The same goes for okra, cutting off its tips is unnecessary and only contributes to food waste without any significant culinary benefit.
2. Mindful Cooking Tools: Cutting Boards Matter
The tools we use in the kitchen have an impact on the safety and quality of our food. Plastic cutting boards, widely used for their convenience, can introduce microplastics into our meals. Every time a knife runs across the surface, tiny plastic particles may end up in the food. Research suggests that these microplastics can have long-term health implications, potentially disrupting the endocrine system and contributing to inflammation. Opting for wooden cutting boards, which are more sustainable and antimicrobial, can help reduce this risk.
3. Whole Grains Over Processed Flours
Refined white flour is often preferred for its light texture, but this processing removes the fiber and essential nutrients that whole grains offer. Whole-grain flour contains fiber, B vitamins, and healthy fats found in the germ of the grain. Fiber is critical for digestive health, helping regulate blood sugar and cholesterol levels. By choosing whole flour over white flour, we retain these beneficial elements, making our meals both heartier and healthier.
4. Healthy Oils and Minimal Use
While fats are a necessary part of the diet, the type of fat we consume matters. Plant-based oils such as olive oil, flaxseed oil, and peanut oil contain unsaturated fats, which support heart health, unlike saturated fats found in many animal products. However, even with healthier oils, moderation is key. Excessive oil use can add unnecessary calories, and some oils may lose their beneficial properties when overheated. Using oils sparingly, and favoring methods like steaming, roasting, or grilling instead of frying, can make a significant difference in the nutritional quality of a dish.
5. Balanced Salt Choices
Sodium chloride, commonly known as table salt, is an essential mineral, but excessive intake has been linked to hypertension and cardiovascular issues. By mixing potassium chloride with sodium chloride at a 50:50 ratio, we can reduce sodium intake while still adding flavor to food. Potassium helps counterbalance sodium’s effects on blood pressure, making this a simple yet impactful dietary change.
6. Variety is Key: The Rule of 30 and the Rule of 3
The recommendation to eat at least 30 different plants per week may sound ambitious, but it ensures a diverse intake of vitamins, minerals, and antioxidants. Each plant has a unique nutritional profile, and this variety can help improve gut health by supporting a diverse microbiome. The Rule of 3 can simplify these goals: consuming three servings of fruits, three servings of vegetables, and three servings of beans/grains per day provides a balanced mix of fiber, protein, and essential nutrients. Incorporating colorful vegetables, leafy greens, legumes, and fruits into daily meals supports heart, brain, and immune health.
7. Embracing Desi Spices for Health
In many cuisines, particularly South Asian and African, spices are an integral part of flavoring and enhancing food. Spices such as turmeric, ginger, cumin, and coriander not only add depth of flavor but also possess significant health benefits. Turmeric, for example, contains curcumin, a potent anti-inflammatory compound. Ginger aids digestion and can reduce nausea, while cumin and coriander help with metabolism and digestive health. Embracing these spices in cooking, rather than relying on excessive salt or sugar, can contribute positively to our health.
8. Hydration and Intermittent Fasting
A well-hydrated body functions more efficiently. Drinking adequate water supports digestion, brain function, and energy levels. Some studies also suggest that intermittent fasting, when practiced safely with proper hydration, may support metabolic health, reduce inflammation, and aid in longevity. Approaches such as the 16:8 method, where eating is restricted to an 8-hour window, can be beneficial for some individuals, especially when combined with nutritious, plant-based meals.
Conclusion
Food is a critical component of our health and well-being. Proper cooking practices can preserve essential nutrients and improve the quality of our meals, supporting long-term health and longevity. With small but impactful changes, like eating vegetable peels, using wooden cutting boards, choosing whole grains, and consuming a variety of plants, we can enhance the nutrient density of our diets. By combining diverse, nutrient-rich foods with healthy cooking practices, we not only nourish our bodies but also set the foundation for a vibrant, healthy future.
Dr. Chiazor Adim Kessiena
Dr. Madeleine Oluomachi Okere
Dr. Adam Ayash
Dr. Yara Al-Ashram
Dr. Simranjeet Kaur
Dr. Bafford Nwafor
Endocrine class with Dr. Lubna Mirza, MD FACE
November 2024
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