Kitchen crimes

By M H Ahssan

FOOD FELONY#1 Going non-stick
You could come unstuck if you use non-stick. "Heating nonstick pans releases harmful particles of polytetrafluoroethylene (PTFE)," says New Delhi based nutritionist Dr Sonia Kakar. These fumes can cause 'polymer fume fever,' a little known severe flu-like condition.

Break free: Use stainless steel. Tests showed Teflon takes five minutes to reach 360°C, at which PTFE is released. So cook on medium heat, with a window open. The risk is low in routine cooking, but that doesn't mean you can't lower it further. "Poaching or using spray oil is an effective method, since there is another medium that's absorbing the heat of the flame," says Dr Kakar.

FOOD FELONY#2 Boiling vegetables
To guarantee your vit-hit, prepare with care. "Vitamin C is a very labile vitamin. It is sensitive to light and heat. So it is not a good idea to cut fruits and salads hours before consumption," says Dr Niti Desai, consultant dietician, Cumballa Hill Hospital. Studies by Warwick University found boiling broccoli for 10 minutes reduced its immunity-boosting glucosinolates by 80 per cent.

Break free: Boiling is for potatoes only. Ideally steam other vegetables, ensuring the water's piping hot to minimise cooking time. "Our way of cooking veggies is that we usually overcook-with resultant loss of vitamins," adds Dr Desai. The Warwick study found reducing broccoli cooking time to just five minutes meant only a 10 per cent loss of glucosinolates. Remember that crunchy veggies are nutrient-dense and that outer skins harbour vitamins. Stir frying locks nutrients in as it uses intense heat for less time.

FOOD FELONY#3 Soaring temperatures
Studies in The American Journal of Clinical Nutrition found cooking meat and cheese on high heat ups the amount of advanced glycation endproducts (AGEs) in your meal. "It's time we paid attention to these toxins," says Dr Helen Vlassara, the Mt Sinai School of Medicine in New York. "They accumulate in the body, leading to inflammation which, over time, causes organ damage and disease." AGEs, in fact, have been linked to diabetes, Alzheimer's, arthritis and heart disease.

Break free: AGEs occur when sugar, protein and fat are exposed to high heat without water. Cook at lower temperatures, and stew or poach rather than dry-fry. A steamed meal has one fifth the AGEs of a fried one. And marinating meat in acidic liquids such as vinegar, lemon juice or tomato sauce also cuts AGEs.

FOOD FELONY#4 Nuking garlic
It may keep vampires away but if you manhandle garlic, you'll zap its anti-cancer properties. Penn State University research discovered that heating garlic for just one minute after crushing destroyed its only proven anti-cancer compound, allyl sulphur. Heating right after crushing deactivates the enzyme and blocks the anticancer effects.

Break free: Leave crushed bulbs to stand for 15 minutes before cooking to give the allyl sulphur time to stabilise. Another effective method is to leave it in water for 10 minutes before cooking. This also helps the allyl sulphur stabilise so it won't leach out. Better still, roast the clove whole to protect the enzyme. "You could also crush the garlic raw in salad or buttermilk or have a chilli-garlic chutney," says Dr Desai.

FOOD FELONY#5 Playing with plastic
Storing fatty foods like meat, dairy or last night's korma in plastic containers means dodgy chemicals can leak into them. "It's a myth that plastics don't break down," says Dr Kakar. "Plastic is dicey. Chemicals can get into food from plastic whether it's heated or not." Re-heating is a double offence. Microwave heating means more chemicals escape.

Break free: "Use heat-resistant glass, ceramics and steel whenever possible for cooking and storage. Too much of plastic should not be used to thaw or heat food," says Dr Kakar. It's better not to use plastic dishware in the microwave or place hot food in it. Plastics are good to freeze food, but then heat it in glass containers. And what of cling film? Well, reduce contamination risk by ensuring it doesn't touch the food.

FOOD FELONY#6 Overcooking overload
University of California research found raw food is easier to digest, and overcooked food can trigger an immune response. "The higher the temperature food is cooked at, the harder it is to absorb and the longer it stays in your gut," says Dr Desai.

Break free: The more food you eat raw, the better. Steam, boil or chew rather than baking or roasting, and cut down on overprocessed foods, which your body has a hard time digesting. "Tandoori or barbequed food is a no-no," says Dr Desai.

FOOD FELONY#7 Being heavy with metal
Baking or wrapping acidic food in aluminium foil can be risky-the metal can leach into food, but heating certainly speeds the process. Scientists from Ondokuz Mayis University in Turkey found baking meat in foil increases its aluminium content by 378 per cent. And the more acidic the food, the more it corrodes aluminium. "Acidic foods have lower pH. This means they have a tendency to react with the metal," says Dr Kakar. Tomatoes are particularly prone to dissolving aluminium. As for that open can-once it is opened, the tin starts to corrode. And though no long-term health problems have been linked with consuming tin, it can cause nausea, vomiting, diarrhoea, wind, abdominal cramps and bloating.

Break free: "Don't cook soft fruit, tomatoes or cabbage in aluminium pans," warns Dr Kakar. Also try not to bake your meat in aluminium foil.