Amongst all the fear mongering of certain food groups and macronutrients, a new topic of debate has often surfaced online. Is oil-less cooking/water cooking a better or healthier alternative?

Yes! You can cook with water instead of oil, but it has some obvious limitations that can make it less effective in certain scenarios like sautéing/frying. Furthermore, it cannot be a direct substitute for the reasons below:

1. Lower Boiling Point:

We all know that water boils at 100°C, which is much lower than oil’s cooking temperatures (150-230°C) for frying or sautéing. This limits water’s ability to achieve high heat reactions like crisping, browning, or caramelization, which are key for flavor and texture in many cuisines.

2. No Maillard Reaction:

From the point mentioned above, the Maillard reaction, which is responsible for the rich flavor and texture of browned foods (seared meats, roasted vegetables), occurs efficiently above 140°C. Water’s low boiling temperature and evaporative cooling can prevent this, resulting in bland flavors compared to oil-based cooking.

3. Spices Flavor Release:

Spices release their volatile oils and aromas best when bloomed in oil at 120-175°C. As water is capped at 100 C, it is unable to extract these flavors as efficiently and effectively. Spices may taste muted or require longer simmering, which can also dilute their potency.

4. Poor Heat Transfer:

Oil conducts heat more evenly and holds higher temperatures, allowing for consistent cooking and crispy textures. Since water evaporates quicker, it reduces the ability to transfer heat effectively, often leading to soggy or unevenly cooked food.

5. Texture Issues:

Oil creates a barrier that promotes crispiness (in fried foods). Water, by contrast, adds moisture, which can make food soggy or prevent browning. For example, sautéing vegetables in water (essentially steaming) won’t yield the same caramelized, crispy edges as oil does.

6. No Fat for Nutrient Absorption:

Oil provides dietary fat, which helps absorb fat-soluble vitamins (A, D, E, and K) from vegetables and spices. Cooking with water alone may reduce the nutritional bioavailability of these compounds.

To wrap it all up, oil-less cooking/water cooking is definitely not better due to the facts mentioned above. At the end of the day, everything consumed in moderation is the key to longevity and good health. Everything spoken/posted online isn’t necessarily based on scientific evidence. So checking facts is very important.

Dr. Nikhil Nepal holds an MBBS degree and is a medical doctor.