What is water-based cooking – and why it's better for you

The number of people searching for WBC or methods for cooking with water has slowly increased over the past year, but the trend really took off at the end of 2024. Some of this was thanks to food influencers on Instagram making recipes like puris – which are normally deep fried in hot oil – in boiling water.

And some of it was down to the ‘air fryer effect’; as calorie-conscious cooks started to learn more about how to make their favourite fried foods without using so much oil, they started searching for other ways to create these dishes.

But WBC has more benefits for your wellbeing than simply reducing the amount of oil you use.

The health benefits of water-based cooking

Steaming, boiling, braising or poaching your food all have their own benefits.

Steaming your vegetables helps preserve vital vitamins and minerals. If you're poaching your veggies in a broth (for instance if making a ramen) then you're also making sure you're not losing any nutrients. Delicate proteins (especially fish) work particularly well poached, and this method can also help them absorb subtle flavours if they're poached in a sauce.

Braising is a technique that involves flash frying meat in a bit of oil, to lock in the flavour, then simmered for some time in a sealed pot in stock, wine or another liquid. Think of a classic lamb tagine or a beef casserole. It is ideal for tougher (and often cheaper) cuts of meat because they're cooked for longer than frying or roasting. And adding vegetables means you also increase the nutritional value of the dish. Again, cooking the vegetables in the body of the stew means the majority of the nutrients will stay in the dish rather than being discarded after boiling.

Boiling vegetables isn’t usually recommended by nutritionists as this can leach out water-soluble vitamins like vitamin C into the cooking water. However, boiling – like these other water-based methods – does avoid using much fat, so food cooked in this way contains far fewer calories than if you pan-fried it.

All these WBC methods have one other major health benefit in common too; they significantly reduce – or even eliminate – the production of advanced glycation end-products. Read more about these somewhat controversial compounds below…

What are advanced glycation end-products?

Advanced glycation end-products (AGEs) are produced when you fry, air-fry, roast, grill or barbecue your food, and have been linked to a number of harmful conditions.

They are created when fats or proteins interact with sugars and are usually formed when food is cooked at high temperatures, particularly dry heat, during something called the Maillard or browning reaction. Processed foods, high in fat and sugar, are a major source of AGEs.

We do produce AGEs naturally, and our bodies can normally clear them away, but when they start to build up – largely thanks to consuming too many in our diet – they may become a problem.

Research now shows AGEs may be behind a number of health issues including diabetes, heart disease, cancer, kidney disease, obesity, dementia and conditions affecting fertility, like polycystic ovary syndrome.

So, how can we reduce the number of AGEs in our diet? Cutting down the amount of ultra-processed foods we eat is one of the best solutions. But changing the way we cook our food can also help.

Scientists have discovered that ‘moist’ WBC methods can all significantly cut the production of AGEs in our meals. This is because they stop the Maillard reaction from happening that, in turn, reduces the number of AGEs we consume.

Should you switch to water-based cooking?

If you are concerned about the formation of AGEs in your food, switching to WBC methods like steaming or poaching can allay some of those fears. But you don’t have to give up grilling or barbecuing altogether.

One study found marinating meat in acid, such as lemon juice or vinegar, can significantly reduce the amount of AGEs produced. The beef in this study was marinated for an hour, but there’s some evidence that marinating meat for as little as 10 minutes can still reduce the number of AGEs created during ‘dry’ heat methods.

WBC techniques do have a number of health benefits including the reduction of AGEs, preserving nutrients and using less fat. But they’re also historic cooking methods used to produce delicious and satisfying dishes, all around the world. Fragrant curries, hearty stews, poached fruit puddings and South-East Asian soups are all made with WBC.

If you do want to try more WBC, do it for the recipes and not just the health benefits. Following a balanced diet, which includes a mixture of different foods and cooking techniques, will be a lot easier to stick to and much more exciting to eat.

All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.