Many people believe that boiled vegetables, being low in calories and fat, are the best choice for healthy eating, even preparing them this way for every meal. But is boiling vegetables truly healthier than stir-frying? Recently, the National Health Administration posted on its Facebook page “Eat for Health,” emphasizing that nutrition experts recommend tailoring the cooking method to the specific nutritional properties of vegetables for a more balanced diet.
Boiling vs. Stir-Frying: Pros and Cons
Boiling vegetables can indeed reduce fat and calorie intake, but it has the downside of causing water-soluble nutrients (such as vitamins C and B) to leach into the water, significantly reducing their nutritional value. In contrast, stir-frying enhances the absorption of fat-soluble nutrients (such as vitamins A, E, and K) but contains more calories, making it a less ideal option for those managing weight or calorie intake.
Nutritionists suggest balancing between boiling and stir-frying, alternating these methods to ensure the absorption of both water-soluble and fat-soluble nutrients.
Should Vegetables Be Stir-Fried with Oil or Boiled? Is Blanching Healthier? (Photo / Sourced from "Eat for Health" Facebook)
The Key to “Good Oil”: Enhancing Health and Nutrient Absorption
If stir-frying is chosen, using “good oil” is more important than merely reducing oil quantity. Natural plant-based oils rich in unsaturated fatty acids, such as olive oil, flaxseed oil, and avocado oil, not only lower the risk of cardiovascular diseases but also help reduce inflammation and support the immune system. Cooking methods like quick stir-frying at low temperatures are recommended to preserve oil stability and maintain the nutritional value of vegetables.
Other cooking methods, such as blanching vegetables first and then lightly dressing them with olive oil or quickly stir-frying at low heat, can reduce the calorie burden while enhancing fat-soluble nutrient absorption, and achieving nutritional balance.
Nutritionists stress that neither boiling nor stir-frying is absolutely "better." Properly combining both methods and choosing high-quality oils are the keys to achieving a truly healthy and balanced diet.
