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Did you know up to 60% of Nutrients can get Lost during Cooking?

Studies have found that pressure cooking is a better method for retaining essential nutrients compared to traditional open-pot cooking. Studies indicate that pressure cooking retains significantly higher levels of vitamins, minerals, and antioxidants, making it a healthier cooking method.

The Science of Nutrient Retention

Open-pot cooking exposes food to heat and water for a longer time, leading to the loss of important nutrients through leaching and oxidation. In comparison, pressure cooking uses high temperatures in a sealed environment, which reduces cooking time and preserves more nutrients.

How much Nutrient loss Happens?

The amount of nutrient loss varies depending upon the food and the nutrients it has. However, studies indicate that the nutrient losses are less in Pressure Cooking as compared to Open-pot Cooking:

Nutrient Category	Open-Pot Cooking Loss (%)	Pressure Cooking Loss (%)	Key Findings/Notes
Water-Soluble Vitamins (C & B)	30-60	10-30	Pressure cooking retains up to 80% Vitamin C vs. 50% in standard cooking (Chandrasekara et al., 2013).
Fat-Soluble Vitamins (A, D, E, K)	10-40	5-15	Beta-carotene (Vitamin A) loss: 25-35% (open-pot cooking) vs. 5-15% (pressure cooking) (Li et al., 2022).
Minerals (Potassium, Magnesium, Calcium, Iron)	15-30	5-15	Dal, pulses (legumes): 70-80% retention potassium & magnesium (open-pot cooking), compared to up to 95% retention (pressure cooking) (Greger, 2020).
Antioxidants & Phytochemicals	40-70	5-15	Cruciferous vegetables (e.g., broccoli): Higher glucosinolate retention (cancer-fighting compounds) in pressure-cooked samples compared to boiled (NutritionFacts.org, 2020).

Reasons why Pressure Cooking Works Better than Open Pot Cooking

There are several reasons why pressure cooking helps in retaining more nutrients in food compared to open-pot cooking:

Shorter Cooking Time – Heat-sensitive vitamins degrade less when exposed to heat for a shorter period.
Minimal Water Use – Less cooking water means fewer nutrients leach out.
Reduced Oxygen Exposure – A sealed environment limits oxidation, preserving vitamins and antioxidants.
Better Flavour & Texture – Retaining amino acids enhances the natural savoury taste of foods.

References:

(1) Chandrasekara, A., Josheph Kumar, T., & Shahidi, F. (2013). Effect of Household Cooking Methods on Nutritional and Anti-Nutritional Factors in Cowpea (Vigna unguiculata) Pods.

(2) Li, Y., Zhang, L., & Wang, Y. (2022). Effect of Different Cooking Methods on Nutrients, Antioxidant Activities, and Flavors of Three Varieties of Lentinus edodes.

(3) Greger, M. (2020). Are Nutrients Preserved by Pressure Cooking? (NutritionFacts.org)

Pressure cooking can reduce normal cooking times by as much as half. Foods which take a long time to cook such as dal, pulses, dried peas, beans and tough cuts of meat can be cooked well in a fraction of the normal time. Because food cooks faster in a pressure cooker, you save time, fuel and therefore money.

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