Cooking with a Pressure Cooker: Pros and Cons

Modern debates about which method of thermal food processing is the most beneficial have been ongoing for many years. At the same time, more people are discovering pressure cookers—devices that allow food to be cooked quickly while preserving its flavor and nutritional qualities. Nevertheless, there are skeptics who claim that the high temperature and pressure in such appliances can negatively affect vitamins and other beneficial compounds.

In this review, we will examine the pros and cons of cooking food under pressure, relying on scientific research and practical experience.

How a pressure cooker works

A pressure cooker (or a multicooker with a pressure cooking function) is a sealed, thick-walled pot in which high pressure is created when a small amount of liquid is heated and evaporates. As a result, the steam inside can heat above 100°C—often reaching 120–130°C, and sometimes higher. Under these conditions, dishes cook significantly faster than with conventional boiling methods, as the higher temperature accelerates the heat transfer process.

Modern pressure cookers are equipped with safety systems: special valves release excess pressure, preventing overheating and possible accidents. Thanks to these valves, cooking with a pressure cooker has become convenient and safe—just follow the operating instructions correctly.

Interesting fact

The first pressure cooker (the prototype of the modern autoclave) was invented by French physicist Denis Papin in the 17th century. However, this technology only became widespread in the 20th century when mass production made the devices more accessible for home kitchens.

Main advantages of cooking with a pressure cooker

Saving time and energy

One of the main arguments in favor of a pressure cooker is the reduction in cooking time. The high pressure inside the appliance raises the boiling point of water, allowing dishes to reach readiness much faster than with regular boiling or baking. The difference is especially noticeable when cooking dense and hard-to-cook foods:

• Meat and poultry: in some cases, cooking time is reduced by two to three times.
• Legumes (beans, peas, chickpeas): traditionally, they require long cooking times, while in a pressure cooker, the entire process may take only 15–30 minutes (depending on the specific type and soaking).
• Rice and grains cook significantly faster, which is especially convenient for everyday cooking.

In addition to time, a pressure cooker also saves energy resources. A short thermal processing cycle means less gas or electricity consumption. This not only reduces your utility bills but also lowers your carbon footprint, which can be important for those striving for an eco-conscious lifestyle.

Preservation of nutrients

Opponents of pressure cooking often claim that high temperatures and pressure supposedly destroy vitamins and beneficial compounds faster than traditional boiling. However, research shows the opposite: shorter cooking times allow for better preservation of various micronutrients and vitamins.

According to scientific data, high pressure combined with short cooking times contributes to the better preservation of vitamins such as vitamin C and beta-carotene. A study published in the PubMed database shows that pressure and a compressed thermal processing cycle help retain a significant portion of these substances.

Moreover, experimental data indicates that pressure cookers and microwaves most effectively preserve phenolic compounds and flavonoids compared to other cooking methods.

Thus, the argument about vitamin destruction under high pressure is actually refuted by scientific research: the speed of cooking plays a more important role than the temperature, provided the product is not exposed to heat for too long.

Reduced water consumption

Pressure cookers require minimal liquid because cooking occurs in a saturated steam environment. Many foods can be cooked with just a few tablespoons of water—this is enough to fill the entire pot with steam. Thanks to this:

• Water-soluble vitamins are preserved, as they are not leached from the food into large amounts of water.
• Overall water consumption is reduced, and evaporation decreases.

Simultaneous cooking of different foods

A pleasant bonus of using a pressure cooker is the ability to load several products that require different cooking times at once—such as meat and potatoes. Under pressure, they reach readiness at about the same time, simplifying the cooking process and saving resources.

With regular boiling, meat needs to be added much earlier to ensure longer heat treatment, while vegetables are added later so they do not overcook. This problem does not exist in a pressure cooker.

Elimination of harmful microorganisms

At temperatures above 100°C, most pathogenic bacteria and microorganisms die quickly. This is especially important for those concerned with food safety, as a pressure cooker provides a higher degree of sterility compared to regular boiling.

Interesting fact

Pressure cookers are widely used in the medical field under the name "autoclaves" for sterilizing instruments and materials. Of course, this does not mean that a household pressure cooker is identical to a medical autoclave, but the principle of quickly destroying microbes under increased pressure and temperature is similar.

Possible disadvantages and limitations

High cost

A good pressure cooker or a multicooker with a pressure cooking function may be more expensive than a regular pot. However, it is worth considering that the investment pays off through time and energy savings. Additionally, the market offers various models across a wide price range—from budget options to expensive, multifunctional devices.

Inability to taste food during cooking

Pressure cooking requires the lid to be sealed tightly. If you want to check doneness or adjust the taste of the dish, you will need to release the pressure and open the lid, disrupting the cooking process. This can be inconvenient, especially for those who like to taste food at every stage and gradually adjust spices and salt.

Not all foods are suitable for pressure cooking

Some foods that expand significantly in volume or produce a lot of foam during cooking (such as pasta, cereals, cranberries, oatmeal) can clog the valves and hinder steam release. Such foods can foam or swell to the extent that they block the pressure release mechanisms, creating a potentially dangerous situation. Therefore, it is necessary to carefully read your pressure cooker's manual and follow product recommendations.

Absence of the Maillard reaction

The Maillard reaction is a process where proteins and sugars interact at high temperatures (usually above 150–160°C), creating a characteristic brown crust, flavor, and aroma. In a pressure cooker, the temperature usually does not rise to such high levels, so the effect of frying or baking is absent. If you want to brown meat or, for example, get a golden crust on bread, it is better to use a grill or oven.

Additional facts about benefits and safety

Reduction of food toxins

Some types of toxins, such as aflatoxins (byproducts of certain mold fungi), can be partially broken down or reduced in concentration when cooked under pressure. Studies have shown that as a result of this processing method, aflatoxin content decreases by 12–22%. While a pressure cooker cannot completely eliminate all toxins, it helps reduce their levels, positively affecting food safety.

Preservation of unsaturated fats when cooking meat

Traditional frying, especially deep-frying, promotes the oxidation of unsaturated fats and the formation of harmful carcinogenic compounds. When cooking meat under pressure, the temperature, although elevated (over 100°C), does not reach the levels at which carcinogens typical of frying begin to form. As a result, meat retains more beneficial fatty acids while losing some harmful components.

Preservation of taste and aroma

Due to the sealed construction of the pressure cooker, steam does not escape, allowing the natural aroma of the ingredients to be preserved. Dishes often turn out to be more flavorful, partly because the natural juices of the products hardly evaporate.

Practical tips for using a pressure cooker

1. Follow the manufacturer’s instructions: always pay attention to the recommended amount of liquid and the foods that can or cannot be cooked under pressure.
2. Do not overfill the pressure cooker: it is usually recommended to fill the pot no more than two-thirds full to leave room for steam.
3. Control the pressure: monitor the valves and release excess pressure in time if prescribed by the recipe or safety requirements.
4. Do not open the lid immediately: let the appliance cool down and automatically reduce the pressure, or use the prescribed quick-release method (depending on the model).
5. Experiment with spices: since the cooking process is faster, you may need to adjust the amount of spices and salt to ensure a balanced flavor.
6. Pre-prepare ingredients: if you want to achieve a richer flavor profile, you can lightly fry some ingredients (such as onions or carrots) before adding them to the pressure cooker and sealing the lid.

A pressure cooker is an efficient and convenient kitchen appliance that helps save time, preserve nutrients, and reduce energy consumption. High temperature and pressure can indeed raise concerns, but modern scientific research shows that during short-term heating, vitamins and other beneficial elements are preserved even better than during prolonged traditional boiling.

Of course, pressure cookers have some limitations: they require adherence to safety rules, are more expensive than regular pots, and do not allow full control over the taste of the dish during cooking. Nevertheless, all these factors are compensated by the speed and convenience of the process. With proper and responsible use, a pressure cooker can become an indispensable kitchen assistant, combining fast cooking with the preservation of flavor and nutritional value.

If you are ready to experiment and want to optimize the cooking process, it is worth trying the pressure cooking method and evaluating its benefits for yourself.