How the calorie content of foods varies depending on the cooking method

It’s no use relying on the energy value described on food packaging or on some generic nutrition websites. After all, the way each product is prepared can interfere with nutrient levels. An example of this is potatoes, which become more caloric after cooking. The nutritional value of noodles decreases after boiling and meat can be easily added to the menu. fitness if baked properly.

O awesome.club studied how many kilocalories (or, calories, as we say generically) are present in 100 g of different foods prepared in different ways. Check out this curious (and important) review.

Boiling potatoes increases their caloric value by about 30% due to the starch in the composition. It is recommended not to boil them completely, or to bake them in the oven instead. When frying, the oil is absorbed by the potatoes, which increases their caloric value. Therefore, we could not call this dish healthy.

Corn grits are used for the preparation of both dishes. But because of the specific production process and additives, the flakes contain more calories and sugar than conventional corn porridge. Therefore, they are considered less healthy.

Beef can be eaten healthily if you know how to prepare it. Baked in the oven, it contains far fewer calories than a cooked chicken and even less than a fatty steak, even if cooked on the grill.

Chicken contains the same amount of calories whether cooked or grilled. However, when we fry meat, an amount of oil is absorbed and, therefore, this food becomes more caloric and less healthy. If you’re the calorie-counting type, don’t eat the skin.

Lightly salted salmon is high in calories, however, this depends a lot on how it was salted. It is not recommended to eat frequently for people who are trying to maintain a healthy diet. It is better to bake the fish in the oven or to prepare it on the grill.

If boiled mushrooms have about 28 kcal per 100g, fried mushrooms have two to three times more, because of the oil, which is absorbed like a sponge. The amount of protein in them is also lower and the food becomes more caloric.

In pickled mushrooms, on the other hand, the amount of calories is twice as low as in fresh ones. But we cannot consider them a healthy food: during the canning process, most of the vitamins and minerals are lost. Mushrooms in creamy sauces are traditionally considered lighter, although in terms of caloric value they are equivalent to a fried pork fillet.

The caloric value of rice depends on the cooking technique. If you are on a diet, try to cook the cereal with the following recipe: boil water, add a teaspoon of coconut oil and half a cup of rice. Cook over low heat for 40-50 minutes, then transfer the rice to the fridge for 12 hours. Before eating, just warm up. This method decreases the calorie content of the dish by two and three times. It takes a little work, but it’s worth it.

For maximum nutritional benefit, it is best to steam cauliflower, like broccoli. Roasting ends up destroying the vegetable and frying will increase the caloric value even more, as the flowers retain the oil.

On the packaging there is always an indication of the caloric value of the dry pasta, which is about 330-380 kcal per 100 g. This value is reduced by two or three times after cooking. But all those calorie savings end up going down the drain when we add the sauces. These, yes, quite caloric.

The best thing is to eat the carrot raw, in its natural form, or to steam it. In that case, the calorie content remains the same and it will retain all the nutritional value and vitamins. Both boiled and fried carrots will become less nutritious and lose essential vitamins and minerals.

Pickled eggplant is twice as high in calories as the natural form and does not contain any essential vitamins or minerals. If you like to make pasta from this vegetable, give up the canned one and use the fresh, homemade, steamed product instead of fried in oil. Thus, the caloric content will be less than 100 kcal per 100 g.

The caloric value of zucchini varies depending on the cooking method. Like mushrooms and eggplant, this vegetable absorbs oil when fried and becomes very greasy, losing all its vitamins. It is best to steam or, in extreme cases, lightly fry on the grill.

Nutritionists recommend eating wholemeal and seeded bread, despite its caloric value being higher than that of common white bread. Homemade toasted bread looks harmless, but is actually two to three times more caloric than fresh bread.

Prunes are considered a high-calorie sweet that contains a considerable amount of sugar and is sought after by those who want to improve the functioning of the intestine. If you’re not looking for that effect, just swap the dried plum for the fresh one, which is less caloric and will also help you go to the bathroom with some frequency.

Even fresh, natural fruit is considered high in calories. 100 g of dried banana corresponds to 25% of the recommended daily calorie intake.

Oatmeal cookies are higher in calories than shortbread cookies, but contain non-digestible fiber that improves bowel function.

The calorie content of boiled eggs is lower than fried eggs. But if you care about your body and want to get the most out of this tasty and nutritious food, try a steamed omelet made with just milk and two eggs.

By boiling the milk, its fat content and caloric value are increased. That’s why boiled milk has so many calories. Despite this, it also has plenty of iron and vitamins. It is recommended that it be taken together with regular milk.

Without additives, the calorie content of ice cream is 126 kcal per 100 g. This number will increase if served in a cone or chocolate glaze, and also if the dessert is made with cream instead of milk.

Many choose scratch cards, as they consume few calories. But the sorbetwhich is made from the pulp of the natural fruit, is healthier, even if it is slightly more caloric and can contain up to 130 kcal in 100 g.

Cocoa, due to its dilution in water and milk, is a low-calorie version of hot chocolate. The important thing is that both drinks are prepared without additives, using good dark chocolate and whole milk.

The energy value of the products is relative. After all, in most cases, this number is determined by mathematical formulas without chemical analysis. This does not take into account the individual capabilities of your organism. Even the way and intensity with which you chew your food has an influence. The important thing is balance🇧🇷 Your daily calorie intake should be linked to your lifestyle and what exactly you’re eating. For example, when your diet is low in protein, your body will not build muscle even if you exercise frequently and eat twice as much. the formulas lie🇧🇷 If you use apps that take into account your height, sex and age to calculate your weight and recommended daily consumption, it only takes one mistake to calculate your physical activity for the results to be up to 30% different from what would be correct, measured in the laboratory. with more reliable equipment.

The daily balance of proteins, fats and carbohydrates is important, and not just the amount of calories. For example, if you reduce the proportion of fat by increasing the proportion of carbohydrates and proteins, your weight will stay the same or may even increase. And that’s even if your daily calorie intake drops by 20%. It is necessary to take into account the Glycemic Index (GI) of the products, that is, how certain foods affect blood sugar levels, and not forgetting their possible benefits and harms. For example, chicken sausages have a low GI, but it’s hard to consider them a healthy dish. Brown rice has a medium GI, is high in calories, but contains lots of fiber, potassium, vitamin B1 and folic acid, reduces harmful cholesterol and improves bowel function.

Tell us, how is your diet? What tricks helped you to lose more pounds or, on the contrary, were they completely useless?