Is Pressure Cooking Healthy ??

A pressure cooker, because it looks, is an air-tight pot, through which food is cooked with the assistance of steam pressure and warmth. The lid of a pressure cooker is fitted with a rubber gasket, which, when locked into place, forms an airtight seal, raising the pressure of the steam inside.

Here is the science behind the working of a pressure cooker:

1. Pressure cooking at all times requires liquid (i.e. water)

2. Water normally boils at 100deg C or at normal air pressure (i.e. at sea level). At this level, irrespective of how much heat is supplied to the water, the temperature is not going to go above 100deg C.

3.When we go higher than sea level (e.g. a mountain), the air pressure is lower, hence water boils at a lower temperature. This means cooking takes longer, because now it’s taking longer for the food to achieve the inner temperature required to cook it.

4.Conversely, if we go lower than sea level, air pressure is higher and temperature at which water boils is way higher temperature, which implies cooking is way quicker.

5. In a pressure cooker, once the airtight lid is snapped in, the steam from the liquid builds up the pressure to a maximum of 15 psi, raising the water’s boiling point. Now the identical water that normally boils at 100deg C is way hotter.

6. As a results of cooking at higher pressure, the food is cooked more quickly, which saves time, something really needed in today’s fast paced world; saves energy by app. 70% as cooking time is shorter; and truly helps in preserving nutrition.

A study done on people in villages within the Himalayan region, found that, Traditional cooking  methods are, with only  20%  firewood  efficiency,  very  poor by way of  biomass consumption. Shortening the cooking process is an excellent step towards fuel saving.

The  pressure  cooker  is  essential  within the  higher  altitudes,  because  it  creates a  higher  boiling  temperature  due  to  the steam  pressure  inside  the  cooking  pot. The  higher  the  altitude,  the  lower  the atmospheric  pressure  and  the  related natural  boiling  temperature  and  hence, the  longer it should take  for food to  cook.

When the normal method and pressure cooking methods were compared, it was found that, the  pressure  cooker  used  only  17 minutes of gas while the normal pot took 25 minutes (high flame to return to the boil) and  120 minutes (simmering time); in total 145 minutes. This meant that  the  pressure  cooker  used  only 12% of  the gas  (or other cooking fuel reminiscent of firewood)  as compared  to the normal cooking method.

Even on the subject of dietary guidelines, by various nutrition bodies, there is totally nothing against using pressure cooking, and quite the opposite, it has been preferred as a more faster, and energy saving way of cooking. For e.g. ICMR-NIN guidelineshave listed pressure cooking as just one other approach to cooking, out of many others.

For e.g. there have been many individuals on social media, especially in India, where the sudden latest hot buzzword is “pressure cooker’ and why it’s very harmful to health, and the leading reason behind various diseases, including cancer.

Let’s clear the two major myths:

1. Myth 1: Pressure cooker will result in lack of nutrients.

Reality 1: Firstly, any approach to cooking, in any way, be it steaming, boiling, cooking in pressure cooker, or cooking within the open, will result in lack of nutrients, when put next with raw foods.

When it involves pressure cooking, studies have shown that, in pressure cooking, since the cooking time is way shorter, the lack of nutrient is minimal, as in comparison with prolonged cooking.

In this studyresearchers measured Vitamin C retention in broccoli using five cooking methods. The researchers pressure cooked broccoli at high pressure for 2 minutes and located that 92% of the vitamin C was retained in comparison with 78% retention for conventional steaming.

Boiling and steaming caused significant vitamin C losses, 34% and 22%, respectively, while with the opposite treatments [pressure cooking, microwaving and microwave pressure cooking] greater than 90% retention was observed.

Studiesas early as those done in 1949, have shown no more lack of nutrients through pressure cooking, than every other approach to cooking.

In fact, more vitamins and minerals are retained by pressure cooking vegetables versus boiling, steaming & microwaving. Saving and re-using the cooking liquid ensures the  vitamin retention.

2. Myth 2: Pressure cooking causes cancer

Reality 2: there is totally no link or perhaps a single evidence of any form of cancer with pressure cooking. In fact, dry cooking, especially when food is exposed to direct heat, for a chronic time frame, is linked to production of carcinogens.

A classic example could be pork. Studies have shown that, barbecued meat is related to the formation of the best concentrations of heterocyclic fragrant amines (HAAs) & polycyclic fragrant hydrocarbons (PAHs), followed by fried meat and roasted pork. Time of cooking has an excellent role within the HAAs production. Thus meat cooked for prolonged period mainly at higher temperatures incorporates the next concentration of HAAs, which is why thoroughly cooked meat is related to cancer risk.

There can also be a scare of aluminium utilized in pressure cooker, which may result in cancer and development of neurodegenerative diseases. But, even when there’s a negative belief against using aluminium in cookware, you might have an choice to pick from other metals.

For e.g. pressure cooker is made out of aluminium, chrome steel and Anodized. Hard anodized cookware is largely aluminium cookware that’s created through the electrochemical process where aluminium is fused along with non-stick coating. This kind of cookware keeps the metal from reacting with acidic foods and provides a tough, smooth surface that may be very durable.

When it involves the comparison between the three forms of pressure cookers. Each type has its own pros and cons. You can make a choice from chrome steel and anodized options.