Do Pressure Cookers Damage Nutrients? Your Guide to Simple, Healthy Cooking

Speed and convenience are two of the main reasons we love our Instant Pots.

But how healthy is pressure-cooked food? Are the rumors true? Do pressure cookers damage nutrients?

It's a natural question. Most home chefs don't follow the science of pressure steaming food. But they still want to make delicious, healthy Instant Pot meals.

I'm here to tell you what's fact and what's fiction. Let's get started!

Jump to:

Does Pressure Cooking Affect Nutrient Retention?
Pressure Cooking and Specific Nutrients
Maximizing Nutrient Retention in Pressure Cooking
Pressure Cooking Myths Debunked
Benefits of Pressure Cooking Beyond Nutrition
Nutritious Pressure Cooker and Instant Pot Recipes
Do Pressure Cookers Damage Nutrients? Frequently Asked Questions
The Last Word

Does Pressure Cooking Affect Nutrient Retention?

Pressure cooking is a game-changer in the kitchen. But does it destroy nutrients in the process?

And do results vary between different types of pressure cooking? Does a stovetop pressure cooker differ from an Instant Pot? What about microwave pressure cooking—because we all know that microwaves are bad for you, right?

...we don't need to get into THAT whole debate right now. Let's stick to the pressure cooking part.

I took a dive into the science to find out—here's what I learned.

Pressure Cooking vs. Other Cooking Methods

Cooking methods vary in their ability to retain nutrients, and pressure cooking stands out as one of the best.

In a study where researchers pressure-cooked broccoli, the results suggested that pressure cooking retains about 90 to 95 percent of food nutrients, outperforming other methods like steaming, roasting, and especially boiling.

It's worth noting that in the study, steaming caused significant vitamin loss, as this is often regarded as the healthiest way to prepare vegetables. You don't have to compromise on flavor for the sake of health anymore—pressure boiling gives you access to an amazing range of recipes that are both tastier and healthier than steaming.

The principle behind pressure cooking's high nutrient retention rate lies in the cooker's shorter cooking times and controlled temperatures, which help preserve nutrients that are otherwise lost in longer cooking processes.

Understanding the Science Behind Pressure Cooking

Pressure cookers work by creating a sealed environment where steam builds up pressure. This increased pressure raises the boiling point of water above 212°F (100°C), allowing food to cook faster.

The trapped steam also creates a higher-temperature cooking environment, which can help break down tough fibers and make foods more tender.

Factors Influencing Nutrient Retention

Factors that influence nutrient retention in pressure cooking include cooking time, amount of liquid used, and proper sealing techniques. Using minimal liquid and shorter cooking times can help maximize nutrient retention.

Ensuring a tight seal prevents nutrient loss through evaporation.

Pressure Cooking and Specific Nutrients

Now that we know pressure cooking can retain more nutrients overall, let's look at how it affects specific vitamins, minerals, and other beneficial compounds.

Vitamins and Minerals

Fact: Pressure-cooking vegetables retains more vitamins and minerals than boiling and steaming. Saving and reusing the cooking liquid ensures the highest vitamin retention.

Heat-sensitive nutrients like vitamin C, thiamin, and folate are particularly well-preserved in pressure cooking due to the shorter exposure to high temperatures.

Antioxidants and Phytochemicals

Pressure cooking has been shown to preserve antioxidants and phytochemicals better than other cooking methods. For example, pressure-cooking tomatoes increases the bioavailability of lycopene, a powerful antioxidant, compared to other cooking techniques.

Pressure cooking can also reduce levels of phytic acid, an antinutrient that can inhibit mineral absorption, in foods like legumes and grains, as explained here by Healthline.

Proteins and Amino Acids

Pressure cooking can make proteins more digestible by denaturing them and breaking down tough fibers. This improves the bioavailability of amino acids without significantly altering their nutritional value.

Pressure cooking is particularly beneficial for preparing legumes, as it reduces cooking time and improves digestibility compared to other methods.

Maximizing Nutrient Retention in Pressure Cooking

To get the most nutritional bang for your buck with pressure cooking, keep these tips in mind:

Optimal Cooking Times

To maximize nutrient retention, it's important to use the shortest cooking time necessary to achieve the desired texture and doneness. Overcooking can lead to greater nutrient losses.

Refer to your Instant Pot manual or reliable pressure cooker recipes for guidance on optimal cooking times for different foods.

Using Minimal Liquid

Using just enough liquid to create steam and pressure is key to retaining nutrients. Excess liquid can dilute and leach out water-soluble vitamins and minerals.

Experiment with using less liquid than you might in traditional cooking methods, and save any leftover cooking liquid to use in sauces or soups to capture any lost nutrients.

Proper Sealing Techniques

Ensuring a tight seal on the pressure cooker prevents nutrient loss through evaporation. Check the sealing ring and valves for proper function before each use.

If your pressure cooker has a quick-release option, using it can help minimize nutrient loss by reducing the time foods are exposed to high temperatures after cooking is complete.

Pressure Cooking Myths Debunked

There are some persistent myths about pressure cooking that can make people hesitant to try it. Let's set the record straight.

High Heat Myth

One common misconception is that pressure cookers operate at excessively high temperatures that destroy nutrients. While it's true that pressure cookers can reach higher temperatures than boiling, the food itself stays below the boiling point due to the high-pressure environment.

This faster cooking environment actually helps preserve nutrients compared to longer cooking times at lower temperatures.

Nutrient Destruction Myth

The New York Times explains that while some vitamins in vegetables might decrease during cooking, others, like lycopene in tomatoes, can increase as cell walls are broken down and their nutrients are released.

Pressure cooking strikes a balance by minimizing nutrient loss through shorter cooking times while still allowing for some beneficial nutrient transformations.

Sterilization Myth

While pressure cooking can effectively kill harmful bacteria due to the high-temperature environment, it is not a substitute for proper canning and sterilization techniques when preserving foods long-term.

Follow tested recipes and guidelines for safe pressure canning to avoid foodborne illness.

Benefits of Pressure Cooking Beyond Nutrition

In addition to retaining nutrients, pressure cooking offers several other benefits:

Time and Energy Savings

Pressure cooking can significantly reduce cooking times compared to traditional methods, often by as much as 70%. This not only saves time but also conserves energy, making it a more eco-friendly cooking option.

Imagine having tender, flavorful meals on the table in a fraction of the time without sacrificing nutrition.

Improved Digestibility

Pressure cooking can enhance the digestibility of certain foods, particularly legumes and grains, by breaking down tough fibers and reducing antinutrients like phytic acid. This makes nutrients more bioavailable and can reduce digestive discomfort.

If you've avoided beans due to fears of flatulence, give pressure cooking a try - you might be pleasantly surprised.

Enhanced Flavor and Texture

The high-pressure environment in a pressure cooker can intensify flavors and create tender, moist textures in meats, vegetables, and grains. This can result in more flavorful and satisfying meals without the need for added fats or seasonings.

Pressure cooking can also tenderize tough cuts of meat in record time, making it a great option for budget-friendly meals.

Key takeaway: Pressure cooking keeps about 90-95% of food nutrients, beating other methods. It's quick and uses less liquid, preserving vitamins and minerals, and making proteins easier to digest. Plus, it saves time and energy while boosting flavors.

Nutritious Pressure Cooker and Instant Pot Recipes

Your Instant Pot locks in flavor and nutrients alike, delivering food with a fantastic texture with minimal fuss.

If you want to learn how to make some super-nutritious Instant Pot recipes, you're in the right place. Check out my favorites below and give them a try yourself!

Teriyaki Salmon and Peas

My teriyaki salmon and peas recipe is the perfect dish to serve at a family gathering or social event.

We're talking about a real "wow" factor in terms of both appearance and flavor. Of course, the last thing you want to see when you're entertaining guests is someone raise their hand and say "This is delicious, but I can't eat much of it because of my diet."

That's a downer. It's a plate you'll be taking back to the kitchen only half-empty. And it's never going to be a risk with this dish.

When you cook food in an Instant Pot, it preserves all those amazing omega-3 fatty acids in the salmon and that green goodness in your peas. The short cooking time also means you'll have a fantastic color on fish and veggies alike.

Spaghetti with Shrimp Scampi

A quick and easy pasta dish with a super-healthy profile: my spaghetti with shrimp scampi is easy and delicious and upgrades your weeknight dining with something different.

Scampi is a rare treat. People are often intimidated by the idea. But this isn't your deep-fried seafront scampi.

This is a healthy, flavorful variant that retains all the flavor and nutrients of the shrimp. Preparing it in an electric pressure cooker rather than deep frying, it also ensures it's far more nutritious.

Check out more Instant Pot shrimp recipes here.

Beef Bone Broth

Collagen is a hot topic at the moment. It's great for your hair and nails. It's good for your skin. Some say it's the secret to eternal youth.

They may be stretching the truth. I make this amazing Instant Pot beef bone broth, and I can't say I look like I'm in my 20s.

But I DO enjoy the health benefits of bone broth every day, including better immune function.

Beef Stroganoff

When people make classic stews, they worry that all the goodness is cooked out due to the super-long cooking times. That's not the case with this beef stroganoff recipe.

While both pressure cooking and low-and-slow cooking cause SOME nutrient loss, it's significantly less when using your Instant Pot as a pressure cooker. Food cooked in an Instant Pot also doesn't go as mushy as slow-cooked food—it's your old favorite stew, but now with added flavor and texture!

Collard Greens with Sundried Tomatoes

My collard greens with sundried tomatoes recipe is one of my best-performing side dishes. Serve it up in summer at a barbecue and watch your guests' faces light up.

Collard greens are packed with nutrients, but so many of them get lost during the standard food preparation method of cooking them for a VERY long time. You also lose texture by doing this: upgrade your side dish game with this fantastic recipe.

Italian Fish from Frozen (Whole30 diet)

If you're on the Whole30 diet, you're going to love this Italian fish from frozen recipe. It's super-easy. It's super-tasty. And it locks in all the nutrients you need.

Sumptuous cherry tomatoes, olives, and roasted red peppers transport your taste buds to the Mediterranean. This recipe is gorgeous to look at, absolutely delicious, and incredibly healthy. It's a must-add to your Whole30 diet recipe book.

Broccoli with Lemon and Garlic

Another side dish for the ages, upgraded with a simple twist. My broccoli with lemon and garlic recipe is zingy and refreshing, and as it's cooked in the Instant Pot, it retains all the incredible health benefits of broccoli.

The only thing I don't like about this recipe is that I struggle to spell broccoli. That's not a worry for you, though, so just follow the instructions and serve it up alongside roast lamb, chicken, or grilled fish.

Brazilian-Inspired Curry Chicken Salad

Last but not least is a personal favorite. This dish honestly changed my life the first time I ate it. I just had to adapt it for the Instant Pot.

So I did, and now you can make this stunning Brazilian-inspired curry chicken salad at home. It's super-easy, unbelievably flavorful, and packed with nutrients, thanks to the Instant Pot's cooking method. Try it now!

Do Pressure Cookers Damage Nutrients? Frequently Asked Questions

Is cooking in a pressure cooker bad for health?

No. A pressure cooker is actually better at preserving nutrients than most other cooking processes, including roasting, boiling, and steaming. This is because the food is cooked quickly and with less water, providing less opportunity for nutrients to be lost.

Does pressure cooking destroy nutrients: true or false?

True, but it's also true of every other cooking method! Raw food is the only type that retains 100% of its nutrients. Pressure cooking retains 90-95% of nutrients, which is far more than you'll get when boiling or roasting the same ingredients.

Does pressure-cooking bone broth destroy nutrients?

Pressure cookers are perhaps the most effective way to make bone broth with minimal loss of nutrients. The extraction time is vastly reduced, maximizing the flavor and health benefits of bone broth. It's also much cheaper: you don't have to leave your stove on for 24 hours!

Does pressure cooking denature protein?

All cooking methods denature protein eventually, including pressure cooking. However, the short cooking time means that proteins are denatured much less in pressure cooking than in other methods of heating food.

Do you lose nutrients in a pressure cooker?

Some nutrients are always lost during the process of cooking food. Pressure cooking retains more nutrients than most, as it uses less water and cooks food at a higher temperature than many other methods.

Does pressure cooking destroy amino acids?

Pressure cooking is one of the most effective ways of preserving amino acids when heating food. Amino acids are destroyed by longer cooking times, so the speed of pressure cooking is a great way to preserve healthy acids.

What are the disadvantages of pressure cooking?

The main disadvantage of stovetop pressure cooking is that it has something of a learning curve. It may seem intimidating for beginners, but Instant Pots simplify pressure cooking with automated cooking programs that remove the risk of over-pressurizing the contents of the pot.

What to avoid when using pressure cooker?

You must never attempt to deep fry using a pressure cooker. The intense heat and pressure in the pot aren't appropriate for large quantities of oil, and doing so could be extremely dangerous.

The Last Word

Pressure cooking is a process that utilizes fast cooking times to retain nutrients.

If you pressure cook something for too long, sure, it'll lose out on the good stuff. Same if you boil something for hours.

But the speed at which your Instant Pot prepares food is actually beneficial for retaining nutrients. The intensity of the cooking process is offset by its efficiency.

So, do pressure cookers damage nutrients? The short answer is that they're healthier than most cooking methods. While no cooking process retains as many nutrients as you'd get from eating raw food, pressure cooking is one of the best.

And we know we like hot meals, right? So it's simple. Your Instant Pot is the perfect way to ensure you're getting super-healthy meals with minimal fuss.

Learn more about the magic of Instant Pots with my complete set of guides to Instant Pot basics, tips for beginners, and more!