'Don't wash vegetables after cutting': ICMR has some healthy cooking tips for you

The Indian Council of Medical Research (ICMR) has recently released its recommendations on healthy eating habits and food for Indians. In its recommendations, the council also provides several tips for healthy cooking.

According to ICMR, you should not wash food grains and legumes repeatedly before cooking.

It states that one should avoid washing vegetables and fruits after cutting or peeling, as "water-soluble minerals and vitamins tend to get lost."



You should also avoid soaking vegetables in water after cutting, it adds.

"Do not cook in excess water and discard it after cooking. Use only enough water for cooking," it advises.

ICMR recommends always covering cooked foods with lids. It advises Indians to eat more fermented and sprouted foods and to avoid using baking soda.


Regarding cooking methods, ICMR suggests that slow cooking and air frying are the best. "Air frying simulates deep frying without the excessive use of oil. Air frying significantly decreases the amount of oil absorbed into foods compared to deep frying," it states.

On slow cooking, ICMR says it releases "powerful antioxidants from vegetables like tomatoes, corn, spinach, etc., making them more available to the body."


On grilling, it notes that it helps lower calorie intake and may even aid in weight loss. However, "continuous barbecuing with the same charcoal results in higher concentrations of certain carcinogens."

ICMR also prefers microwave cooking as it is one of the least likely forms of cooking to damage nutrients, unlike stir-frying, shallow frying, or deep frying.

ICMR has also warned people from repeated use of oils and said that one should not mix used oil with fresh oils.

In its guidelines, ICMR has emphasized the importance of consuming a balanced diet and embracing a healthy lifestyle to prevent obesity. They also highlight the significance of regular exercise, reducing the intake of ultra-processed foods, and checking food labels for making informed and healthy choices.