Many nations around the world consider sausage to be a basic food.
It is made with ground beef, pork, or fowl, as well as salt, spices, and additional flavorings.
Additionally, it could include fillers like grains or breadcrumbs.
These components are enclosed in a skin made of gut or other substances like collagen and cellulose.
It’s interesting to note that the nutritional makeup of sausages differs depending on the cooking method, thus some methods are healthier for you than others.
Other techniques might even expose you to more harmful substances.
As a result, you might be curious about the finest ways to make this delicious dish.
The healthiest methods for cooking sausages are covered in this article.
KEY TAKEAWAYS
✅ There are many different ways to prepare sausages.
✅ The healthiest cooking techniques are often boiling and baking because they use little oil.
✅ However, as long as you select a healthy oil, pan- and stir-frying are fine possibilities.
✅ However, because of the additional calories and fat from deep frying, it is the least wholesome method.
✅ No matter the method you use to cook your sausages, avoid charring or burning them because these actions might produce dangerous substances.
✅ Remember that eating processed meats like sausages have been linked to a higher risk of developing various diseases, including cancer.
✅ You might want to restrict your consumption as a result.
How to cook sausages
The flexible food sausages can be prepared in a variety of ways. Here is a summary of some of the most widely used techniques.
Boiling
One of the simplest methods for preparing sausage links at home is boiling.
Simply add sausages one at a time to a pot of boiling water and let them simmer. Sausages that have already been cooked take about 10 minutes, however, uncooked sausages can take up to 30.
Remember that the outside of boiled sausages won’t be browned and crispy. However, you can later fry them in a little oil to give them a brown color.
Just keep in mind that only links, not patties, can be boiled. Some of the other ways listed below are superior for preparing patties.
To grill or broil
Both grilling and broiling are dry heat, high-temperature cooking techniques. The primary distinction between both is that while broiling uses heat above the meal, grilling uses heat below.
Sausages can be grilled by simply placing them on a grill and cooking them for 8 to 12 minutes while turning them over every few minutes to achieve an equal color.
Place them on a broiler pan in the oven and turn the broiler function on. After 5 minutes, turn them over and cook for a further 5 minutes.
It is important to keep in mind that the high temperatures used for grilling and broiling might result in the creation of potentially hazardous substances such as heterocyclic amines (HAs), polycyclic aromatic hydrocarbons (PAHs), and advanced glycation end products (AGEs)
While AGEs are connected to a higher risk of illnesses like heart disease, diabetes, and skin problems, HAs and PAHs have been linked to a higher risk of various malignancies.
Frying in a pan and stir-frying
High-temperature cooking is used in the pan- and stir-frying in a skillet, wok, or pot. Pan-frying often doesn’t require the constant flipping or swirling of sausages that stir-frying does.
Sausages can be pan- or stir-fried by simply browning them on all sides in a little oil on the stovetop. This takes 10 to 15 minutes, depending on their size. Butter and other healthy oils that keep up well at moderate to high temperatures and are abundant in micronutrients include coconut, olive, and avocado oils.
By cutting into a sausage at the center, you may determine whether it is finished cooking. If the meat is pink and runny, it needs extra time; if it is firm, it is ready. The sausages’ cooking time can be shortened by slicing or butterflying them.
Similar to grilling and broiling, pan- or stir-frying sausages for an excessive amount of time can lead to the production of HA, PAH, and AGE.
A deep-fryer
When frying something, the meal is totally submerged in fat while it cooks. Most of the time, sausages are breaded in advance. Sausages are deep-fried by first being dipped in an egg wash, which is made up of beaten eggs and either water, cream, or milk, and then covered in a batter or breadcrumb mixture.
A deep fryer should be filled with healthy oil, such as coconut, olive, or avocado oil, then heated to 375°F (190°C). The sausages should be well cooked after 5 minutes of frying.
Because they tend to have a moderate to the high smoke point and are less processed than other choices, the aforementioned oils are perfect for deep frying.
Although deep-fried sausages are delicious, this process considerably raises the amount of fat and calories they contain overall. Furthermore, deep frying may raise the danger of AGEs, PAHs, and HAs. As a result, you might want to stay away from deep-fried sausages if you’re watching your weight, calorie intake, or overall health.
Baking
Making crispy sausages in large quantities by baking is a terrific method.
The sausages should first be placed on a pan and the oven should be preheated to 355°F (180°C). For little sausages, bake them for 15-20 minutes; for bigger sausages, bake them for 30–40 minutes, rotating them halfway through to ensure even browning and complete cooking.
Try boiling your sausages beforehand if you notice that they dry out too quickly in the oven. After cooking, this may help them maintain their internal moisture.
Which approach is healthiest?
Various cooking techniques have an impact on your health.
Boiling and baking are the healthiest cooking techniques since they use little to no oil and are less likely to produce toxic byproducts. Deep frying, on the other hand, is the least nutritious method because of its extra fat and calorie content.
If you use high-quality oil, such as olive or coconut oil, and don’t overcook, pan- and stir-frying are fine options.
Meanwhile, deep frying, broiling, and grilling have been connected to the creation of hazardous substances including AGEs, PAHs, and HAs that may result in cancer and other chronic disorders.
However, research indicates that you can lessen the number of dangerous substances by removing drippings (the fat that accumulates during cooking), preventing charring or blackening, and using healthy fats like coconut, olive, and avocado oils.
To keep sausages moist if you’re concerned about overcooking them, try boiling them beforehand. In this manner, when you switch to a different method, you won’t need to cook them for as long.
How to choose when to serve sausages
Sausage undercooking is a regular issue.
As raw meats may contain hazardous viruses, bacteria, and parasites, doing so not only compromises the food’s flavor but also increases your chance of getting food poisoning.
The sausage may appear crispy on the outside yet still be raw inside.
You can use a meat thermometer to check the interior temperature to see if it is finished. 155–165°F (68–74°C) should be reached by sausages.
They can also be properly cooked and kept moist by boiling them first, then cooking them in a skillet or on a grill.
Sausages are good for you, yes or no?
Despite being delicious, sausages are not the healthiest type of meat. Since they are a form of processed meat, they are preserved by curing, smoking, salting, drying, or other processes.
Numerous studies have connected eating processed beef to chronic diseases like high blood pressure, heart disease, and stomach and bowel cancer. For instance, a study of 20 studies involving more than 1.2 million people found a 42% increased risk of heart disease with processed meat consumption, but not with unprocessed meat.
However, these studies do not demonstrate that processed beef is to blame for these ailments. They just display a relationship between them. Food preservatives, excessive salting, and potentially hazardous substances that can occur while cooking are just a few of the variables that may play a role in this connection.
Additionally, studies show that persons who habitually consume processed meats lead healthier lifestyles. Nevertheless, you can occasionally eat sausages. To lessen the possibility of producing HA, PAH, and AGE, just be careful not to overcook them.
Try pairing sausages with veggies for a more wholesome variation that will boost your meal’s fiber and vitamin content. If at all feasible, seek goods with a meat content of 85% or more, as these include less fat and filler.