In the last article, we learned that the seemingly healthy way of cooking is not healthy, but will cause a lot of nutrient loss. In contrast to boiling, sauteing is healthier than you thought. 

Sauteing is also one of the most common cooking methods in our daily life, but due to our misunderstanding of oil, it has been included in the list of unhealthy cooking methods. But in fact, sauteing is far better than boiling in terms of preserving the nutrients of food. After a short time of sauteing, it can not only prevent the loss of water-soluble vitamins into the soup, but also increase the absorption ratio of some nutrients and antioxidant ingredients by adding oil. This makes the originally nutritious food easier for the body to use.

Study shows that the absorption rate of β - carotene of carrot with the same quality after cooking is 5.5 times higher than that of raw carrot. It also works on tomatoes. Compared with eating raw tomatoes, eating sauteed tomatoes can increase the lycopene content in your blood by more than 80%.

Interestingly, with the same oil, but frying is the worst of all cooking methods. Frying will not only produce a lot of carcinogens, but also cause a lot of loss of beneficial fatty acids. 

When the oil temperature is overheated, a toxic substance called aldehyde will be produced, and its content will be increased after reheating. This substance is defined by the World Health Organization as a primary carcinogen and can cause a variety of high mortality diseases such as cancer. Furthermore, study showed that the content of omega-3 fatty acids in the fried tuna decreased by 85%.

In the next article, we will introduce the last method.

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