What cooking methods preserve amino acids best?

Methods of cooking are important for maintaining amino acids in food. When the correct cooking methods are used, amino acids are maintained in percentages as above, up to as much as 95% of the essential nutrients, thus minimizing heat-induced actions and nutrient leaching. The method of cooking used will, to a large extent, determine the maximum benefit of the protein from the food without compromising its nutritional value.

Certain preparations can enhance the availability of amino acids. Soak the legumes overnight in water and lemon juice to deactivate phytates, which can limit absorption. Cook the grains (quinoa) in a minimal amount of broth rather than water, thus preserving the nutrients in the broth. Marinate the meat to provide a barrier, protecting against the ravages of high heat.

Avoid destructive habits. Do not boil beans, which should be soaked, as one loses 40% of the BCAAs. Charring meats produces carcinogens and destroys methionine. Overcooked eggs denature proteins and reduce biorisk. Microwaving foods containing water leaches amino acids into the cooking medium.

Adapt methods to types of food. Delicate fish may need quick poaching or steaming. Tough cuts of meat are best when braised slowly and at a temperature below 300°F (150 °C). Starchy vegetables retain their nutrients best when roasted in their skins. Some clients have experienced a 25% increase in protein absorption with these changes.

Special tools improve results. Use steam baskets instead of boiling pots. Buy heavy-bottomed skillets to enable even stir-frying. Temperature probes prevent accidental overcooking. Small changes like these protect the delicate tryptophan and histidine molecules during preparation.

Read the full article: 10 Best Amino Acid Sources & Why You Need Them