Frying vs Cooking in Water (Poaching/Boiling)

mantq

Member
Joined
Feb 22, 2022
Messages
60
Location
Eastern Europe
Hey everyone!
Upon looking for quite a bit, I couldn't find any information regarding this.
What would be the best way to prepare lean meats (93/7 beef and chicken breast) for example? Does boiling/poaching (cooking in water) hold any advantages over just frying the meats in a pan?
 
Joined
Mar 10, 2021
Messages
21,494
Welcome to the forum Mantq!

"Toxins Are Created When Food Is Cooked With High Heat

The researchers found that cooking foods with high, dry heat creates toxins known as advanced glycation end products (AGEs). For example, a 3.5-ounce slice of raw beef has about 707 kUs (kilo units) of AGEs. Cooked, that number increases more than eight times, to 6,071.

AGEs are absorbed into the body in digestion and can trigger inflammation and accelerate aging, says Sandra Woodruff, RD, a nutritionist involved in the study, which was published in June 2010 in the Journal of the American Dietetic Association.

High-Heat Toxins Can Trigger Inflammatory Symptoms

Eat too many AGEs, and you’re inviting a number of health issues that could be connected to inflammation, including diabetes and chronic kidney disease, says the study’s lead author, Jaime Uribarri, MD, a professor of medicine at the Icahn School of Medicine at Mount Sinai in New York City. Dr. Uribarri also suspects that excessive AGEs could lead to arthritis, but no direct link has been found.

AGEs are an area of active research, “and more studies are required to understand precisely how diet and advanced glycation end products affect arthritis,” says Jonathan Miner, MD, PhD, an instructor in medicine in the department of rheumatology at Washington University School of MedicFoods Such as Meat Are Prone to Developing Toxins

AGEs are found naturally in foods from animal sources, particularly red meat, Uribarri says. Frying, grilling, broiling, roasting, and searing meat, chicken, and other animal products will cause even more AGEs to form, he says. Some processed foods like cakes and cereals as well as such beverages as sodas, sports drinks, and fruit juices contain high levels of AGEs, too, according to researchers in Japan. The Japanese researchers reported their findings in a study published in March 2015 in the journal PLoS One. Processed foods are often heated to high temperatures to lengthen their shelf life, according to the Arthritis Foundation."



"Let it soak. Moisture can help reduce the number of AGEs that are formed. So, marinate your meat before cooking, particularly in something that’s acidic, like lemon juice, vinegar, or tomato juice, Woodruff says.

Be a poacher. Bring water to a boil. Then turn it down to simmer. Carefully lower your chicken or fish into the liquid so it’s covered. Depending on the size of your fish, it can be done in as little as five minutes. Also, “if you use vegetable or low-sodium chicken broth or a mixture of wine and herbs as your liquid, you will add wonderful flavors to your fish at the same time,” Mills says.

Let off steam. Steaming is another good way to cook meats, fish, and chicken, without creating additional AGEs. So is braising and stewing, Woodruff says. You can steam-grill some foods by wrapping them in foil packets and placing the packets on the grill."

 
Joined
Mar 10, 2021
Messages
21,494
"Dietitians often recommend eating poached salmon, rather than "red meat," to lower cholesterol. Experimenters have measured the toxic oxidized cholesterol in different foods prepared in a variety of ways. Steaming salmon produced several times as much oxidized cholesterol as frying it, because of the longer cooking time that allowed the polyunsaturated fatty acids to break down, producing toxins such as acrolein and free radicals that oxidize the cholesterol and other components of the fish. The toxic cholesterol content of the steamed salmon was much higher than that of beef cooked at a high temperature." -Ray Peat
 

Similar threads

Back
Top Bottom