Your Kitchen’s Biggest Assets!
- Ryan Fernando
- Nov 13, 2025
- 5 min read
I am Ryan Fernando, Celebrity Nutritionist, and today I want to pull back the curtain on something in your kitchen that most people don’t think of as part of their health routine, but it quietly affects every cell in your body. We talk about what to eat, how to eat, how much to eat, how much to move, and when to sleep. But rarely do we stop to ask: How does the way I cook affect how much nutrition my body actually gets?
I would like to start with a small story-
A few months ago, a client walked into my clinic with a puzzled look. She said, Ryan, I eat clean, I cook fresh, and I’ve stopped eating junk. Why are my nutrient reports still showing deficiencies? We reviewed her diet, and it was perfect. But when I asked how she cooked and the cookware she uses, she smiled, “Just the usual…boil, fry, saute and aluminium or non-stick cookware. That’s when it clicked. She wasn’t eating wrong. She was cooking her nutrients away. And that’s exactly where most of you also go wrong. Let's go step by step.
1. The Hidden Dangers Lurking in Your Kitchen
Every day, millions of Indians unknowingly eat toxins, not only from packaged foods, but from their cookware. Old aluminium pots leach metals like lead, cadmium, and nickel, especially when cooking acidic foods like tomato-based curries or rasam.
In a global survey of aluminium cookware (42 items across 10 countries), 15 items ( ≈ 36%) released ≥ 1 µg of lead per serving (250 mL) when boiled in dilute acid for 2 h.
Locally sourced “artisanal” aluminium pots have been observed to leach up to 380 µg/L of lead into acidic solutions in lab tests.
In vegetable extract experiments, aluminium cookware leached 4.56–5.85 mg/hr (potato extract) to 7.44–16.44 mg/hr (tomato extract) of aluminium — potentially exceeding safe daily intake if used routinely.
The FDA has issued alerts on imported cookware (aluminium, brass, aluminium alloys) that may leach lead into food, which release toxic gases and PFAS compounds, known endocrine disruptors linked to hormonal imbalances, infertility, and certain cancers. The longer you use these, the worse they get. As the coating wears off and surfaces scratch, metal leaching accelerates, and what was once convenient becomes a long-term toxin source.
2. The Myth of “Healthy Cooking”
Most Indian households believe that using “just a spoon of oil” is harmless. But let’s do the math. One tablespoon of oil = 120 calories. Used three times a day = 360 extra calories, without adding any nutrition. Beyond calories, the bigger concern is what happens when oil is heated. Once heated beyond its smoke point, oil oxidises and releases aldehydes, lipid peroxides, and acrolein, compounds directly linked to inflammation, insulin resistance, and oxidative stress. Even two servings of fried food per week can disrupt your gut bacteria and raise cardiovascular risk markers.
And remember, we already face nutrient depletion from the source.
3. When Soil Loses Its Power, So Does Your Food
According to national surveys, over 64% of Indian soil is low in nitrogen, and nearly 50% is deficient in organic carbon. This means even your “fresh vegetables” may have significantly reduced micronutrient content compared to what your grandparents ate. Now combine that with nutrient loss from overcooking or frying, and you’re left with a colourful plate that’s nutritionally poor.
Heat-sensitive vitamins like C, folate, and B-complex, and minerals like iron, magnesium, potassium, and zinc, are lost during long cooking processes or discarded with the boiled water. That’s why preserving the remaining nutrients becomes your personal responsibility.
4. Cooking Without Oil – A Small Change, A Huge Impact
When my clients switch to oil-free or low-oil cooking, their results are dramatic: reduced bloating, better energy, and improved cholesterol profiles.
Removing oil from your cooking:
Cuts unnecessary calories effortlessly
Preserves heat-sensitive nutrients
Improves gut health and reduces inflammation
Supports metabolic balance and weight loss
But the real question is, how do you cook without oil and still retain flavour?
That’s where technology meets nutrition.
AMC Cookware – The Future of Healthy Cooking
AMC Cookware uses an advanced waterless and oil-free cooking system. Instead of boiling food in excess water or oil, AMC cooks food in its own natural moisture, under controlled temperature and pressure. This unique process locks in up to 90-100% of vitamins and minerals, compared to 50–60% in conventional cooking. It prevents vitamin leaching, stops oxidation, and retains natural colour and flavour.
AMC’s closed-system method retains more potassium, calcium, magnesium, and bioactive compounds essential for cellular function and metabolic health.
No water. No oil. No nutrient drain.
Click on the link below to know why I trust this -
Modern Life, Smarter Kitchens
Most people today rely on food delivery apps almost daily, not because they don’t care about health, but because cooking feels time-consuming. That’s exactly where AMC’s smart technology bridges the gap between health and convenience.
With automatic cooking sensors, start–stop precision, and temperature-controlled systems, you can cook a full biryani or tandoori chicken in under 20 minutes — without standing in front of the stove.
The Navigenio induction unit even switches off automatically once your food is perfectly cooked, saving nutrients, energy, and your time. So while you finish your chores or get ready for work, your meal cooks itself — oil-free, waterless, and nutrient-rich.
This is not just fast cooking. It’s smart nutrition technology, designed for the pace of modern life.
Click below to watch how I made tandoori chicken and oil-free biriyani within a few minutes.
My Safe Cookware Recommends
Let’s talk materials, because not all cookware is created equal.
Cast Iron: Great for sabzis, rotis, and slow cooking. Naturally increases dietary iron. Avoid acidic foods (tomato, tamarind) to prevent corrosion.
Stainless Steel (304/316): Non-reactive, durable, and safe for acidic dishes. Perfect for daily Indian use.
Clay Cookware: Alkaline nature balances pH, ideal for khichdi or lentils, but avoid high flame.
Copper & Brass: Best for water storage (copper) and dry mixing (brass). Never cook hot or sour foods in them.
Avoid Aluminium & Non-Stick: They may be convenient, but the health risks far outweigh the benefits.
AMC cookware, made with 18/10 stainless steel, encapsulated bases, and precision thermal control, eliminates these risks completely. It’s built for durability, safety, and nutrient preservation, exactly what a nutritionist like me demands from kitchen equipment. Click below to know more about which cookware is good and which is harmful.
So yes, as a nutritionist, I always tell my clients: You can’t supplement your way out of poor cooking habits. The foundation of your health begins in your cookware and the ingredients you use. Because your cookware decides whether your food is medicine or slow damage.
That’s why I personally use and recommend AMC Cookware. It aligns perfectly with the science-backed, inflammation-reducing approach I design for my clients, oil-free, nutrient-rich, toxin-free living.
The #1 Upgrade Your Kitchen Deserves
So if you want your kitchen to support your long-term health goals, from weight management to hormonal balance, start by changing the one thing most people ignore: your cookware.
This isn’t just cookware. It’s an investment in your cellular health.
The next time you step into your kitchen, pause and ask yourself,
“Am I feeding my body nutrients, or just filling my stomach?”
Because longevity doesn’t begin in the gym or the clinic. It first begins in your kitchen, where science, consciousness, and health truly meet.4
Explore the cookware I personally recommend:
So if you’d like to experience how oil-free, waterless cooking can transform your nutrition, click below to book your free AMC Cookware demo.
And if you’re looking for a personalised diet plan tailored to your body, goals, and health needs?
Click below to book your consultation:
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