Microwaves get a bad rap for being unsafe, but is it well-deserved? Perhaps not. According to some studies, microwave cooking may be one of the healthiest cooking methods because it heats food quickly, which preserves nutritional properties, and requires minimal liquids or oils, which reduces fat and calories.

How microwaving works

Electromagnetic waves emitted by the microwave cause water molecules in food to vibrate quickly, producing the heat that cooks food.

Does cooking decrease nutrition value?

“Microwaves are a healthy cooking option. The speed at which food cooks in a microwave helps preserve many nutrients," says Jay Prakash, M.D., a gastroenterologist at Piedmont.

Excessive heat from any cooking method can break down 15 to 20% of some vitamins found in vegetables, including vitamin C, folate and potassium. The faster you can cook your food and minimize its exposure to heat, the better.

On the other hand, cooking boosts the health benefits of carrots, spinach and tomatoes because the heat breaks down cell walls, allowing antioxidants to be released and more easily absorbed by the body.

Microwaving eliminates the need for oil and butter

Microwave cooking also eliminates the need for added oil and butter required for sautéing, making for a healthier dish. To keep food from drying out, sprinkle with water or cover with a damp paper towel before microwaving.

Does radiation pose a risk?

Microwave ovens - like cell phones and radar - emit non-ionizing radiation, a type of radiation that has not been shown to increase cancer risk.

While it's true some radiation could possibly leak from your microwave, the Food and Drug Administration (FDA) has strict radiation emission standards to ensure microwave ovens do not pose a public health hazard.

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