Prolonged cooking can destroy essential nutrients in food – Dietician

A dietitian at the University of Ghana Medical Centre has warned against excessively cooking traditional foods in Ghana. Emelia Dery Gbogah, the Principal Nutrition Officer, explained that long cooking times, high heat, and large amounts of water can deplete essential nutrients in meals. She emphasized that how food is prepared is crucial, alongside the type of food consumed, especially for those aiming for a balanced and nutritious diet.

During an interview on Joy FM Super Morning Show on August 19 as part of Joy Sustainability Month, Gbogah highlighted that traditional foods are rich in nutrients necessary for proper bodily functions. However, these nutrients can deteriorate when cooked for prolonged periods. "Even cooking traditional foods, it becomes much more difficult for us to eat the nutrient-level foods that can help our body function," she warned.

Gbogah recommended using cooking methods that involve less heat and water to retain more nutrients. She noted that older traditional cooking methods, such as brief cooking and grinding ingredients, were more effective at preserving nutritional content. Prolonged cooking, particularly when preparing stews with oil, can lead to increased consumption of oil, which is unhealthy in excess.

She cautioned against avoiding foods high in fat or protein due to their nutritional makeup, suggesting these foods can be part of a healthy diet when eaten in moderation. For adults, a balanced intake of fat is essential to prevent excessive body fat accumulation. Gbogah advised individuals with dietary concerns or health conditions to seek personalized guidance from a qualified dietitian or physician.

Clarifying a common misconception, Gbogah noted that fonio, a traditional West African grain, is distinct from quinoa, a foreign grain. She affirmed that fonio, though sharing some nutritional similarities with quinoa, has its unique benefits, including amino acids. Gbogah encouraged Ghanaians to utilize locally available nutrient-rich foods while paying attention to preparation methods to maintain essential nutrients.

She stressed that healthy eating involves not just selecting nutritious foods but also preparing them in ways that retain their nutritional value.