Is lightly cooking food better?

Lightly cooking food is generally considered better for nutrient retention and digestive health. Tim Spector explains that steaming food lightly allows for the breakdown of structures which facilitates the release of nutrients without destroying essential vitamins and polyphenols. These compounds are crucial for gut health and are not typically found in ultra-processed foods. This method of cooking can make the nutrients more bioavailable while preserving the beneficial compounds found in plants 1.

Additionally, concerns about the potential creation of carcinogens with high-temperature cooking methods, like grilling, suggest that lightly cooking or using minimal processing methods can be preferable for reducing health risks like inflammation and exposure to harmful compounds 2.

Overall, while raw food diets have been advocated by some for maximum nutrient preservation, light or minimal cooking can be a more practical and still healthy approach in many cases.