The Indian Council of Medical Research (ICMR) has emphasized the advantages of closed-lid cooking in its latest recommendations. Closed-lid cooking not only saves time but also aids in better preservation of nutrients. Conversely, open-lid cooking, due to prolonged exposure to air, may lead to increased nutrient loss and lengthier cooking times.

ICMR guidelines 

According to the guidelines, closed-lid cooking results in quicker cooking and improved nutrient retention, particularly beneficial for green vegetables and leafy greens, which may change color but minimize nutrient loss during this process.

Cooking plays a crucial role in enhancing the digestibility, taste, appearance, and texture of food, as well as making certain nutrients more accessible to the body, while also reducing the risk of foodborne illnesses by eliminating microbes.

ICMR suggests prioritizing cooking methods such as pressure cooking or steaming over deep frying or roasting to minimize nutrient loss. Steaming, in particular, is recommended as the optimal method to boost antioxidant and polyphenol levels in vegetables and greens.

For pulses, boiling or pressure cooking is advised to enhance their nutritional quality by destroying anti-nutritional factors.

Regarding microwave cooking, ICMR notes that it involves minimal water usage and steams food from the inside-out, thereby retaining more vitamins and minerals compared to other methods. Additionally, the shorter cooking time in microwaves helps preserve vitamins and other nutrients that may degrade with prolonged heat exposure.