Careful at kitchen - 6 culinary mistakes that make your dishes unhealthy

Excessive use of oil

Butter and oil can enhance flavor and help prevent sticking, but it increases the calorie content of the dish and leads to unhealthy fats.

Nutritionist Mindy Roth said it's best to go for oil options like olive or avocado.

One tablespoon of oil provides approximately 120 calories and 14 grams of fat. Consuming more fat than you need can increase your risk of conditions such as high cholesterol or cardiovascular problems.

To reduce your oil use, you should follow these tips:

• Use a silicone mat or parchment paper for frying or baking
• use spray bottles. This will allow you to control the amount of oil you use. They provide the same health benefits but with fewer calories per serving (approximately 5-10 calories per spray). It's a good option for lightly coating pans or adding a thin layer to roasted vegetables
• Use healthier cooking methods. Grilling and baking use less oil than frying.

Use of non-stick Teflon pans

Non-stick Teflon pans can actually cause chemicals known as PFAS to be released if they are heated at high temperatures for long periods of time or if the coating is scratched.

PFAS are known as chemicals that have been potentially linked to numerous health problems, including hormone disruption, cancer, and cardiovascular disease.

A safer alternative to non-stick cookware is pots and pans made of cast iron, ceramic, or stainless steel.

Use of low-quality ingredients

Cooking at home gives you the freedom to use quality ingredients to make your meal healthy.

The use of low-quality fats and highly processed seed oils for sautéing, frying, and making vinaigrettes is a common culinary mistake.

Such products lack fat-soluble vitamins and have little or no taste or texture. It is better to use olive oil, high-quality butter, ghee, avocado oil, and coconut oil.

Improper cleaning of cast iron cookware

Cooking with cast iron cookware has the advantage of high heat retention, which ensures excellent searing and browning.

In addition, such cookware is durable, but if it is not cleaned properly and not maintained, cast iron becomes harmful to health.

To take advantage of all the benefits of cast iron, it needs to be thoroughly washed and cleaned.

Overcooking vegetables

Eating vegetables is a good way to get the essential vitamins and nutrients our bodies crave. However, overcooking them is a mistake that should be avoided.

This reduces the vitamins and minerals in vegetables. Make sure that the vegetables retain their bright color. If they start to darken, they are most likely overcooked.

Adding too much salt

It's easy to consume too much salt because it's in almost all foods.

The American Heart Association says that you should consume no more than 2,300 milligrams per day.

Too much salt in the diet can increase the risk of high blood pressure and other diseases. Excessive amounts of salt can be harmful to health and lead to bloating and fluid retention, as well as put a strain on the kidneys to filter out salt.

In addition, too much salt in food can lead to dehydration because salt pulls water out of cells. When the body is dehydrated, it affects organ function and can cause fatigue, headaches, and poor digestion.

To improve the flavor of your food and avoid using salt, you should:

• Use herbs and spices: fresh or dried herbs (basil, thyme, rosemary, cilantro) and spices (cumin, turmeric, garlic powder, paprika). They can add a rich flavor without too much salt
• Try acidic ingredients: a few drops of lemon juice or vinegar can enhance the flavor and reduce the need for additional salt
• Add flavored ingredients such as onions, garlic, and leeks. Try caramelizing onions or frying garlic for even more flavor.
• Use a low-salt vegetable or chicken broth when making soups, stews, risottos, or gravies

It is worth gradually reducing the amount of salt you consume, allowing your taste buds to adjust and helping you enjoy more natural flavors.

Earlier, we reported on the difference between honey and maple syrup.

Read also what foods you should eat in the spring to get more vitamin E.