Can Homecooked Meals be Unhealthy? ICMR Enlists Tips to Avoid Common Cooking Mistakes

Did you know that homecooked foods can also be very unhealthy? ICMR latest guidelines enlist ways how to make home meals more healthy and nutrient-rich.

May 26, 2024 - 13:30

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Can Homecooked Meals be Unhealthy? ICMR Enlists Tips to Avoid Common Cooking Mistakes

Cooking at home can be meditative for many people. It help some to relax and unwind while it appears a regular mundane chore to others. But cooking at home has its own benefits and the major one being controlling the nutrient and health properties that may go in it. Even when on a weight loss regime, it is recommended to cook your own meal or get packed home food for the office. However, there are certain cooking techniques that probably are making your food a little bit unhealthy.

The Indian Council of Medical Research (ICMR) released a 17-chapter guideline that highlights the dos and don’ts one of dietary practices Indians should be mindful about. First, let us take cognisance of what could potentially be some common cooking mistakes.

5 COMMON COOKING MISTAKES TO AVOID

Overcooking Vegetables: Overcooking vegetables can lead to the loss of valuable nutrients, as many vitamins and minerals are heat-sensitive and can be destroyed by prolonged cooking.
Excessive Use of Oil or Butter: Relying on excessive amounts of oil or butter can significantly increase the calorie and fat content of dishes, leading to weight gain and potential health issues.
High-Temperature Cooking: Cooking at extremely high temperatures, such as deep-frying or grilling at very high heat, can lead to the formation of harmful compounds like acrylamides and heterocyclic amines, which have been linked to cancer and other health problems.
Excessive Salt Use: Adding excessive amounts of salt during cooking or to processed foods can contribute to high blood pressure, cardiovascular disease, and other health problems.
Neglecting Food Safety: Improper food handling, storage, or cooking can lead to the growth of harmful bacteria, resulting in foodborne illnesses.

What Are ICMR Tips For Healthy Home Food?

latest dietary guidelines, ICMR said, “Even home-made foods may become unhealthy if prepared with high fat, high sugar or salt.” “High-fat or high-sugar foods cause inflammation and affect the gut microbiota, which changes quickly with diet. This increases the risk of NCDs. Foods with high salt increase the risk of hypertension and tax the kidneys. Hence, high salt intake is unhealthy,” the guidelines further added.

Try to gently steam, sauté, or roast vegetables, ensuring they retain their vibrant color and crisp texture. This helps preserve the maximum nutrient content.
Use oils and butter sparingly, opting for healthier cooking methods like air-frying.
Reduce the cooking temperature and duration, and consider alternative cooking methods like steaming, or slow-cooking to minimise the formation of these harmful compounds.
Use salt sparingly and explore alternative seasonings like herbs, spices, and citrus to add flavour without relying on excessive sodium.
Ensure proper food hygiene by thoroughly washing hands, surfaces, and utensils, cooking to safe internal temperatures, and properly storing leftovers.

By being mindful of these common cooking mistakes and adopting healthier practices, you can create delicious, nutritious meals that support your overall well-being. Remember, moderation and a balanced approach to cooking are key to maintaining a healthy lifestyle.