Which is Healthier: Baking, Grilling or Frying?

You must understand that the method of cooking can influence your health. If you are watching your weight or you are suffering from a particular cardiovascular disease, it is crucial that you know what methods of cooking to steer clear from.

The most common cooking methods include baking, grilling, and frying. While each method has its benefits and drawbacks, it is time to determine which one is suitable for you.


Baking is a method of cooking without directly exposing the baked food to a flame but it usually involves high temperatures. Baking is considered dry-heat cooking because it only requires little to no added fat. If you are roasting, any fat will drain out during the cooking procedure.

Here are the health benefits of baking:

• It has low fat: as mentioned earlier, baking only requires little to no added fat. Oils will contribute to the level of fat to the human body, which could lead to serious illnesses.

• It will retain nutrients: baking maximises dry heat instead of water to cook the food. For this, some minerals and vitamins like vitamin C and B are retained.

• It does not form AGE (Advanced Glycation End) products: AGE products are often found in deep-fried starches, which react to form carcinogens.

• It is ideal for weight management: since it is not using oil, baking is ideal for weight management. Keep in mind that every tablespoon of oil adds 120 calories and 14 grams of fat to your food.

There are also health risks you need to consider like the carcinogen produced as the food browns. However, you can avoid this by lowering the roasting temperatures.  You can now start simple baking recipes for beginners. Your family will love the new twist.


Frying includes pan-frying, deep-frying and stir-frying. This method of cooking involves the use of added fat, which can brown the food. Pan-frying and deep-frying will require the food to be submerged in hot oil while stir-frying only uses a small amount of oil.

All the forms of frying can lead to the loss of heat-sensitive vitamins. If you use healthy oils like olive oil, you can improve the intake of healthy fats including vitamin E. Deep-frying and pan-frying are less healthy compared to stir-frying because they offer higher absorption of added fat.


The last method is grilling. Grilling is also the same with baking – a dry-heating cooking method that utilises little added fat. However, the flavor is added to the foods when they are exposed to smoke causing them to char during the process.

The high cooking temperature together with charring and smoke exposure means that grilled foods have high carcinogens like heterocyclic amines and polycyclic aromatic hydrocarbons. Aside from that, grilling can also partially destroy heat-sensitive vitamins. 

Bottom line

When you take a look at it closely, baked food is healthier – if cooked with proper temperature, time and the ingredients. Many consider baking because it can enrich the juiciness and flavor of the food. When frying or grilling cannot be helped, it is important that you eat small amounts or you learn proper cooking techniques to minimise health risks.

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