New Study: How You Cook Veggies Impacts Their Benefit
Eating your veggies is a good start to a healthy lifestyle but how you cook them can determine their true benefit. In today’s health minute, how to get the most out of cooking your vegtables.
Preparing vegetables rather than eating them raw can maximize their health benefits. The process of cooking breaks down tough outer layers and cell structures on many vegetables, making it easier for your body to absorb the nutrients. So what are some of the best ways to prepare veggies? Steam.
So what are some of the best ways to prepare veggies? Steam don’t boil.
Steaming is a great way to prepare vegetables because it keeps cooking time, temperature and the amount of liquid to a minimum. Boiling vegetables causes
Boiling vegetables causes water soluble vitamins to leach into the water effectively wasting them. When in doubt microwave.
Microwaving uses little to no water and heats veggies quickly from within. Preserving nutrients like vitamin C.
An exception to this rule is cauliflower. Microwaving cauliflower causes a high loss of nutrients according to a 2009 study. Sauté don’t fry.
During deep fat frying, fat penetrates the food and dehydrates the vegetables. Sautéing maximizes flavor.
And another study shows that sautéing with olive oil increases absorption of phyto nutrients like phenols and carotene.
Griddling, baking and roasting. Contrary to grilling, griddling uses a pan with raised edges and is normally done on the stove or in the oven.
Veggies griddled with a tiny bit of olive oil can develop an intense flavor and be quite healthy. Baki
ng and roasting are hit or miss health wise and depend on the vegetable.