Panfrying and stir-frying both ask cooking meat with fat during a skillet, wok or pot.
During stir-frying, food is continuously flipped or stirred with a spatula because it cooks, while panfrying generally doesn’t involve this sort of constant movement.
Although these methods use high heat, cooking times are very short, which helps maintain tender meat with good flavor.
These cooking techniques also promote the retention of nutrients and are less likely than many other methods to cause the cholesterol in fatty meats to become oxidized. Oxidized cholesterol is taken into account a risk factor for heart condition (17Trusted Source).
On the opposite hand, panfrying and stir-frying have some drawbacks.
Heterocyclic amines (HAs) are compounds capable of causing cancer. they’re formed when meat reaches high temperatures during cooking. Studies have found that HAs often occur during the panfrying of meat and poultry (18Trusted Source, 19Trusted Source, 20Trusted Source).
Marinating meat in mixtures containing fruits, vegetables, herbs and spices high in antioxidants may help reduce the formation of HAs. One study found that adding herbs to a marinade decreased HAs by about 90% (21Trusted Source, 22Trusted Source).
In addition, it’s important to settle on a healthy fat when panfrying or stir-frying.
Most vegetable and seed oils are high in polyunsaturated fats that are susceptible to damage at high temperatures. Heating these oils also promotes the formation of oxygenated aldehydes, potentially cancer-causing chemicals found in cooking fumes (23).
Palm oil and vegetable oil are shown to make fewer aldehydes than vegetable and seed oils during stir-frying and panfrying (24Trusted Source, 25Trusted Source).
Other healthy cooking fats that are stable at high temperatures include copra oil , lard and tallow.
Panfrying and stir-frying involve cooking in fat at high heat for brief periods of your time . Minimize the assembly of HAs and aldehydes by using antioxidant-rich marinades and healthy cooking fats.
Deep-frying refers to completely immersing food in fat during cooking.
Meat and poultry are sometimes, although not always, breaded or coated in batter before being deep-fried.
Benefits of deep-frying meat include enhanced flavor, crispy texture and excellent retention of vitamins and minerals (26).
However, this cooking method also poses potential health risks.
Deep-frying has been shown to end in higher levels of toxic by-products like AGEs, aldehydes and HAs than most other cooking methods (12Trusted Source, 24Trusted Source, 27Trusted Source, 28Trusted Source).
The amount of fat absorbed by the meat during deep-frying also can be significant, particularly if it’s breaded or battered.
Additionally, the unhealthy vegetable and seed oils typically used for deep-frying may do quite increase calorie intake. This method of cooking has been linked to increased cancer and heart condition risk (29Trusted Source, 30Trusted Source).
Deep-frying leads to crispy, flavorful meat. However, it tends to supply more harmful chemicals than other cooking methods and is related to increased cancer and heart condition risk.
Slow cooking involves cooking for several hours during a slow cooker, sometimes mentioned as a Crock Pot . this is often an outsized , electronically heated ceramic bowl with a glass lid.
Cooking temperature settings on a slow cooker range from 190°F (88°C) for the low setting to 250°F (121°C) for the high setting. These low temperatures minimize the formation of probably harmful compounds.
The major advantage of slow cooking is its ease and convenience. Meat can simply be seasoned and placed within the slow cooker within the morning, allowed to cook for 6 to eight hours without having to be checked, then removed and served at dinnertime.
Slow cooking is analogous to simmering and stewing meat. Unfortunately, it also leads to the loss of B vitamins released within the juice because the meat cooks (31Trusted Source).
Slow cooking makes tougher cuts of meat, like brisket, tender and flavorful.
However, it can sometimes cause poultry and other delicate meats to become overly soft and mushy, especially with longer cooking times.
Slow cooking may be a convenient method of cooking meat at low temperatures using moist heat. Disadvantages include some loss of B vitamins and an excessively soft texture surely meats.
Pressure cooking may be a sort of moist heat cooking that has regained popularity in recent years because it allows food to cook very quickly and uses less energy than other methods.
A autoclave may be a pot with a sealed lid and a security valve that controls the pressure of steam that builds up inside.
The steam’s pressure raises the boiling point of water from 212°F (100°C) to as high as 250°F (121°C). This higher heat leads to faster cooking times.
The main advantage of cooking during a autoclave is that it significantly decreases the time it takes to cook meat or poultry.
What’s more, pressure cooking results in less oxidation of cholesterol than another cooking methods, provides flavor and tenderness to meats and minimizes vitamin losses (32Trusted Source, 33Trusted Source, 34Trusted Source).
One disadvantage is that if the device must be opened to see food for doneness, this temporarily stops the cooking process.
Also, almost like slow cooking, pressure cooking may end in some sorts of meat becoming overly soft.
Pressure cooking uses moist heat and pressure to cook food quickly. It provides good nutrient retention, but might not be suitable for all cuts of meat.
Sous vide may be a French term that translates to “under vacuum.”
In sous vide, meat is sealed during a n airtight bag and cooked for one to many hours in a temperature-controlled water bath.
With certain sorts of meat, like steak, sous vide cooking is followed by quick pan searing to supply a brown crust.
Sous vide uses rock bottom temperature range of all cooking methods: 130–140°F (55–60°C). Cooking at these temperatures can help reduce the formation of probably harmful chemicals.
Also, because the cooking time and temperature are often precisely controlled, the meat is reported to be more tender and evenly cooked than meat cooked with other methods (35Trusted Source, 36Trusted Source).
In addition, all juices produced during cooking remain within the bag with the meat, leading to better retention of B vitamins and other nutrients.
Cooking a steak sous vide can take an hour or more, which is considerably longer than grilling. On the opposite hand, the meat are often safely held at the specified temperature for several hours.
Furthermore, consistent with one manufacturer, all sous vide cooking bags are independently tested and located to contain no bisphenol A (BPA) or other potentially harmful chemicals (37).
Sous vide may be a sort of cooking at low temperatures during a sealed package immersed during a water bath, which ends up during a tender meat consistency, even cooking and excellent nutrient retention.
What Is the Healthiest thanks to Cook Meat?
From a health standpoint, the simplest ways to cook meat are slow cooking, pressure cooking and sous vide.
However, all methods of cooking meat have advantages and drawbacks .
Some of the foremost popular types, including grilling and deep-frying, are concerning thanks to the high levels of toxic by-products they create.
Poaching and other sorts of moist heat cooking at lower temperatures produce fewer of those compounds, but may result within the loss of vitamins.
Choose healthy cooking methods, like slow cooking, pressure cooking and sous vide, whenever possible.
However, if you grill or deep-fry your meat, you’ll reduce the risks by removing the drippings, not overcooking the meat and using healthy fats and marinades.