9 Cooking Mistakes That Could Turn Your Meal Into a Health Hazard

You have heard the saying if you want a really healthy meal, do it yourself. But this is not always the case. Although you have the control of the quality of the ingredients and the amount of seasoning you use when preparing food at home, you can become a prey of a major kitchen missing that transforms your nutritive dish into A toxic meal. No matter where you fall into the cooking spectrum, identification of current errors can help avoid unhealthy disasters that can ruin your food. Eat this, not that! Speed up with experts who share cooking errors to avoid ensuring that your meal is healthy and clean.

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Suppose Foods without GMOs are better

Woman reading a food label during the grocery store — Dropout

Many people prefer to stay away from genetically modified food, but non-GMOs are not healthier, according to Michelin Chef Julian BoudreauxA private chef who makes restaurants in Joshua Tree, California and Los Angeles.

“Assuming that GMO foods are better can lead to an unhealthy meal,” he said. “Non-OGM is interrupted with pesticides, additives and preservatives. Non-OGM only means that there are no genetically modified ingredients in what you are going to eat. This does not mean that it is healthy, so read the labels for nutritional information.

Cooking with false meats

People who follow a plant -based diet often turn to meat alternatives, but chef Joseph Vanwagner Echelon Kitchen & Bar to Ann Arbor, mi. warns to avoid the shine.

“The biggest cooking error for me would be to replace the lean muscle, the whole grain or the legumes with failed and prepackaged false proteins,” he said. “Many of these” alternative “proteins are full of fats, cereals and hyper-transformed foods that disturb your intestinal microbiome, slow down your metabolism and are in fact higher in calories.”

Out oil or butter

Butter and oil can stimulate the flavor and help prevent collage, but too adds “calories and too much unhealthy fats”, explains. Mindy Roth, MS, RDN, CD, Owner of Mindy Roth Nutrition. “Measure the oil or butter you use. You can also opt for oil options better for you like olive or avocado oil.”

Anar AllidinaMPH, RD, a dietitian recorded in Toronto specializing in prediabetes and resistance to insulin, also emphasizes the importance of the measure.

“If you global the amount of oil you use in your cooking, it is very easy to add more, which can cause higher calories and fat consumption,” she explains. “Yes, it also applies to olive oil!”

Allidina says just: “A tablespoon of oil gives you about 120 calories and 14 grams of fat.” She adds: “The gain more fat than your body needs can lead to IContribution in massion fats, which could increase the risk of conditions such as high cholesterol or cardiovascular problems over time. “”

To reduce oil, Allidina recommends the following advice:

Use a silicone cooking mat or parchment paper for roasting or cooking.
Try water or broth to blow up. Instead of using oil to blow up, you can use water or vegetables / chicken broth. It works well for cooking vegetables or curls without adding calories. For the flavor, you can add a touch of balsamic vinegar or soy sauce.
Use a spray bottle. The spray bottles allow you to control the amount of oil you use. They offer the same healthy advantages but with fewer calories per portion (about 5 to 10 calories per spraying). A good option for slightly coating pans or adding a thin layer to roasted vegetables.
Use healthier kitchen methods. Grill and cooking foods use less oil compared to the frying. You can grill vegetables, lean meats and even fish, using a light oil or spray brush. Frying in the air is another excellent option to reduce oil, as you can slightly brush or spray the oil on your food.

Use non -stick pans with teflon

Driate stove, wooden spoon and black induction cooker — Dropout

Non -sticks are a practical way to cool and clean, but Jamie Johnson, RDN, Dietary nutritionist recorded at Animated nutritionsaid they are unhealthy.

“Nonmaking pans that use TEFLON can actually make you ingest known chemicals under the name of PFAS when heated at a high temperature for a long time or when the coating is striped,” she said. “PFAs are known as chemicals forever because they do not decompose and they can potentially be associated with many health problems, including hormonal disturbances, fetal neurode development, cancer and cardiovascular disease. Ceramic coated or ceramic coated in stainless steel.

Use of low quality ingredients

Dropout

The cooking of the house gives you the freedom to use first -rate ingredients to make your dish healthy, so chef Joseph suggests skipping everything that is not of high quality.

“The use of low-quality fats and highly transformed seed oils to bring back, roast, make vinegots, etc. is a common cooking error,” he said. “They do not have soluble fat vitamins and give almost no flavor or texture. Instead, I would use olive oil, high quality butter, animal fats made, from the ‘Avocate oil and coconut oil, if necessary.

Do not correctly clean the cast iron kitchen utensils

Cooking with a cast iron has advantages, such as high heat retention, which allows excellent seizure and browning. In addition, it is durable, but unless it is cleaned properly and well maintained, the cast iron is unhealthy, explains the chief Julian.

“To obtain the complete advantages of the cast iron, it must be carefully washed and cleaned. To dry, place on a hot burner for a few minutes, then coat lightly with oil, which is called the seasoning of the cast iron.”

Erroneous interpretation of healthy food labels

Man's reading label at the supermarket — Dropout

Not all food labels are what they seem. Many can be misleading, according to chef Julian.

“Many food labels make advertising as vegetarian, vegan, keto, GMO and even sometimes biological, even if there can be only one biological ingredient in the list and is not certified organic biological “He said. “These misleading labels can lead to eating highly processed foods because they play a mental game on you and encourage you to think simply because it corresponds to the guidelines of a strict diet label that it is healthy when it ‘is not the case. “

He adds: “It is an abuse and an improper use of what a healthy lifestyle is supposed to be.”

Overcooked

Eating a rainbow of vegetables is a good way to obtain the necessary vitamins and nutrients that our body aspires, but Roth says that too cooked is a mistake to avoid.

“Although it does not make them” unhealthy “, too cooked vegetables decrease their contents in vitamin and minerals,” she explains. “Make sure the vegetable retains its vibrant color. If they start to become dark, they are probably too cooked.”

Add too much salt

It is easy to consume an exaggerated salt – it is in everything and if you do not pay attention to how much you add to your food, you can review the recommended daily quantity in a single meal.

THE American Heart Association said that too many Americans consume more salt than recommended. The organization suggests having more than 2,300 milligrams per day, but many people have 3,500 mg per day.
Roth says: “In the general Americanized diet, we often already eat enough salt in one day. Adding too much salt can increase the risk of high blood pressure and other health problems.”

Allidina is suitable that too much salt can damage your health and explains that excess sodium can “lead to bloating and liquid retention and put stress on our kidneys to filter salt.

She adds: “Moreover, too much salt in our food and our diet can make us dehydrated because salt draws water from the cells. When we are dehydrated, this affects the function of our organs and can cause fatigue , headache and bad digestion. “

The good news is that when we cook, we are fully controlled with the amount of salt we add. To improve your dishes while keeping your salt intake in check, Allidina gives the following advice:

Use herbs and spices: fresh or dried Basil, thyme, rosemary, coriander) and spices (cumin, turmeric, garlic powder, paprika) can add rich flavors without the need for too much salt.
Try acidic ingredients: a touch of lemon juice, vinegar or tamarin can improve flavors and reduce the need for additional salt.
Add the aromatics: aromatics such as onions, garlic, leeks and shallots add depth and wealth to your dishes, improving the profile of global flavor without needing salt. Try caramelizing the onions or roasting garlic for even more flavor.
Read nutrition labels: Exchange an ordinary soybean sauce for a low -shaped soy sauce, tamari or other low -salt options such as coconut aminos or liquid aminos for jumpers and sauces. By comparing different brands, it is quite surprising to learn how sodium levels can vary.
Try broths without salt or low sodium. Use a vegetable or chicken broth without sodium or without salt when you make soups, stews, risotto or stir -fry. If you cook grains (quinoa, rice or couscous), cook them in broth for more flavor.
Slowly reduce salt: gradually reduce the amount of salt you use, allowing your taste buds to adjust yourself and help you enjoy more natural flavors over time.