We all know that ‘what’ we put on our plates impacts our nutritional health, but we seldom consider ‘how’ our cooking method affects our health.

Today we are going to take a deep dive into exploring how cooking methods contribute toward the quality of our food and our nutritional health.

Hopefully, after reading this article you will be better informed so you can make better decisions for yourself and your family when it comes to healthy cooking. Ultimately, Halal Origins wants you to get the most out of every meal. We strive to provide quality ingredients and information, but the rest is up to you. 

Why temperature matters

Most households cook at high heat because we are told that it makes meat safer to eat. Well, that’s true because heat kills nasty bacteria, but it also damages the quality of the proteins, minerals, vitamins, and amino acids that we rely upon to fortify our health.

More than this, it sets off a series of reactions and they are worth noting.  If you remember your science lessons, heat speeds up reactions. Cooking at high temperatures modifies the composition of the meat and causes ‘chemical’ reactions that can be detrimental to your health. 

For example, high-temperature cooking such as grilling, broiling, and frying can cause meat to form heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs).  

Geeky, I know, but pay attention because those compounds are known to be carcinogenic, which means they contribute to or cause cancer. This is particularly the case with red meat. 

When cooking meat, especially if you consume it frequently, it is important to consider how you cook it as much as what you cook and how often. As with most things, moderation will serve you well, as will a mindful approach to cooking health-conscious meals.

 Let’s take a closer look. 

Proteins and Amino Acids

Meat is made up of strands of proteins that are bonded together. Under high heat, these bonds are broken and this causes the amino acids to alter their structure, making them less bio-available during digestion. 

This means that they won’t be properly absorbed or won’t be as effective if absorbed because they are damaged. This results in you having less nutrition in your meals, which can lead to a deficiency in your health and development, especially over time. 

The browning effect you see when cooking meat is the chemical reaction between amino acids and sugars that are reducing. This is called the Maillard Reaction, and it is known to affect the texture and taste of meat but at the cost of decreasing the amount of amino acids available and therefore the meat’s nutritional value.

Fats and Lipids

It is not only proteins and amino acids that are affected by heat, but fat also. At high temperatures, lipids (fat molecules) oxidise, which causes them to become rancid, and they also produce harmful compounds as a bi-product. These compounds end up in your body and can cause health problems if overconsumed. 

Of course, you can choose leaner cuts of meat and remove any excess fat to mitigate this effect, but it will always be there on some level if you cook at high temperatures.  

Don’t panic though, we love our meat and fat just as much as you do, and it only takes a little creativity to retain the nutritional value in your meat while producing a delicious meal. More on that later. 

Micronutrients, minerals, and vitamins  

Now, we all know that meat is packed full of joyful flavour, but that’s not the only reason we eat it. Meat is bursting with nutritional goodness that does wonders for our bodies.

Unfortunately, cooking temperature impacts this area too, and if you’ve noticed the theme, you will know by now that high heat has an adverse effect.

Water soluble vitamins like B complex and C degrade rather quickly under heat and those that survive tend to be carried out of the meat in its juices, leaving you with a tasty but nutrient-deficient meal. 

Minerals, by their very nature, are more resilient, but they are still vulnerable to higher cooking temperatures. Calcium is a good example of a mineral that breaks down quickly when exposed to heat. 

Now, we know you are not going to give up your meat fetish and we wouldn’t suggest that either. Meat has far too much to offer, so it’s a matter of learning how to get the most out of your cooking, and thankfully there is an answer to your prayer and a simple solution to this issue.

And, here it is…

Low and slow 

And, there you have it. Two simple words to put all your worries behind you. Cooking meat slowly at a lower temperature helps your meat to retain all of its goodness while giving you tender meat that melts in your mouth.

 We understand that this method is not suitable for every meal occasion, especially for those with busy work lives and hungry kids who become raging monsters if their meals aren’t ready after their favourite programs, but it is achievable with a little planning.

Slow-cookers are readily available and they aren’t that expensive. With a little planning, you can be ahead of the game and have dinner ready when you get home from work because you can easily prepare your ingredients in the morning or the night before, and turn the cooker on just before you leave for work and come home to a delicious meal waiting for you.

Check out some of our slow-cooking recipes. 

Patience is a virtue  

You’ve heard it before, good things come to those who wait, and it is so true when it comes to meal preparation. No one is denying the joy of a quick take-away, but let’s be honest, slow tastes best and is much better for you. 

The low heat and longer cooking duration ensure a gentler transformation that keeps a much higher portion of the meat’s goodness intact so it can be readily absorbed. This includes amino acids, vitamins and minerals.

Cooking meat in a bath of water, like in stews and hot pots, or in a sealed bag, which is called the Sous Vide method, is known for maximising flavour, texture and nutrients. I would argue that there is no downside, but of course, the time component will be an obstacle for many (still worth it). 

Final Thoughts

Cooking meat is not just a science, it’s an art, and here at Halal Origins, we value high-quality meals that both taste good and sustain your health. That’s why we do our bit to keep you informed and educated, but more than this, we deliver the finest ingredients to your door the very next day. 
Next time you’re in the kitchen, give a little thought to your cooking temperature and if you don’t have a slow cooker, it’s worth investing in one. Halal Origins sources its meat from local, organic farms, where the animals are reared on natural diets to ensure maximum quality and nutrition. It would be a shame to spoil that goodness with a quick and fast meal.

Sometimes, slow is best. Until next time, happy eating.