The benefits of stir-frying food

By  ,  Onlymyhealth editorial team
Jun 19, 2015

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Quick Bites

  • Deep-frying burns the food and its nutritional content.
  • Stir frying takes less time to prepare food.
  • The use of very less oil makes it a healthy cooking technique.
  • It helps to save money, time and cook appealing, healthy food.

We usually deep fry our food, which paves way for oil retention and double or even triple caloric content. With that much of oil and calories in food items, deep frying poses several health risks. On the other hand, stir-frying, a traditional Asian cooking technique, uses only a small amount of oil to quickly sear food at high temperatures. Food items including vegetables, meat, or seafood, cooked with this technique retain much less oil as compared to deep-frying. The cooking technique has got several benefits to offer and here are some of them.

stir frying


Nutrition retention

Because foods are not exposed to overheating during stir-frying, they retain most of their heat-sensitive nutrients. Although, the technique may cause more fumes and require a better ventilation system in the kitchen, it is a healthy substitute for deep frying.

Time management

Although it may take some time to prepare ingredients for stir-frying, the time required to stir-fry the food is usually less than 5 minutes. Otherwise, it allows you to table any dish in no time. However, stir-frying needs practice and may not be the best options for someone who is not good at managing the kitchen.


food looks good


Food looks better

Stir-frying burns the food for a very short period of time which takes most of the vegetables to the point of looking even more colourful. So, not only does stir-frying retain most of the nutrition in the food, it also makes your food visually appealing. Deep frying usually burns the food, making it look less appealing.

Economical recipes

Stir-frying focuses more on the use of vegetables in the dishes instead of meat, so it can help you cook healthy and delicious foods that cost you almost nothing.

How to stir-fry your food

Healthy stir-frying is done in a large wok or skill on medium to very high heat. Add only few tablespoonfuls of oil to the hot pan and once the broth is hot add the vegetables in the recipe. Stir constantly throughout the cooking time. The high heat requires the food to be stirred constantly to allow ingredients to cook quickly, and keep them nice and crisp without burning.

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  • Rashmi19 Jun 2015

    Wow! This technique retain much less oil as compared to deep-frying.

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