21. Cooking Methods Compared

Ayurveda prefers cooking that makes food lighter and easier to digest while keeping it moist. Modern nutrition adds a concern for keeping vitamins and avoiding harmful compounds from very high heat. The table brings both together.

Figure. Cooking methods rated for digestibility, moisture and nutrient retention (kitchen guide, 1–5)

Method	Ayurvedic quality	Best for	Nutrient note	Elders
Steaming	Light, moist	Idli, dhokla, vegetables, koftas	Good retention of water-soluble vitamins	Excellent
Pressure-cooking	Soft, quick	Dal, khichdi, rice, tubers	Shorter time; good retention; deactivates anti-nutrients in pulses	Excellent
Simmering / boiling	Moist, light	Soups, kanji, kheer	Vitamins leach into water — serve the liquid	Excellent
Covered sautéing (sabzi)	Moderately light with ghee	Everyday vegetables	Moderate; short cooking keeps colour	Very good
Dry-roasting	Very light, drying	Grains, spices, makhana	—	Good (add ghee for Vata)
Slow cooking (handi, dum)	Soft, deep flavour	Dals, undhiyu, kheer	Long times reduce some vitamins	Good
Baking	Drying	Handvo, tikkis	Moderate	Good with moist sides
Shallow-frying on tawa	Heavier	Paratha, cheela	Uses more fat	Occasional
Deep-frying	Heavy, tamasic when repeated	Festival puri, pakora	Absorbs fat; reused oil forms harmful compounds	Rarely; token portions
Microwave reheating	Not addressed classically	Reheating single portions	Fast; uneven heating	Stir and check ≥ 75 °C