Latest update January 23rd, 2025 7:40 AM
Preparing Veggies: Steam Don’t Boil
Health Facts…
Kaieteur News – Whether you love vegetables or not, there’s one thing you must know for sure: Veggies are really good for you. And you can make them even more nutritious if you prepare them in ways that maximize their benefits.
Oddly enough, that’s not likely to be raw. Studies show the process of cooking actually breaks down tough outer layers and cellular structure of many vegetables, making it easier for your body to absorb their nutrients.
For example, compared to raw, “studies found that eating cooked spinach and carrots resulted in higher blood levels of the antioxidant beta carotene, which then converts to vitamin A. CNN in a news article quoted a US registered dietitian Elaine Magee, author of “Food Synergy: Unleash Hundreds of Powerful Healing Food Combinations to Fight Disease and Live Well.”
She recommends that you steam, and not boil your veggies.
As a general rule, it’s best to keep cooking time, temperature and the amount of liquid to a minimum; that’s why steaming is one of the best ways to cook most vegetables. It turns out that’s especially true for green vegetables.
A 2009 study prepared green veggies like broccoli using five popular methods – boiling, microwaving, steaming, stir-frying and stir-frying/boiling. Researchers found steaming kept the highest level of nutrients.
Boiling vegetables causes water soluble vitamins like vitamin C, B1 and folate to leach into the water. Magee said. “So, unless you are going to drink the water along with your vegetables, such as, when making soups and stews, these vitamins are typically poured down the sink. Steaming is a gentler way to cook because the vegetables don’t come in contact with the boiling water.”
Another 2009 study found that certain veggies are particularly susceptible to a loss of nutrients through boiling, losing more than 50% of their antioxidants. “Water is not the cook’s best friend when it comes to preparing vegetables,” the researchers have summarized.
But what’s a rule without exceptions? In this case, it’s carrots. Another study showed both boiling and steaming increased levels of beta carotene. But try to cook carrots whole, as cutting can reduce nutrients by 25%.
Wait and wash veggies just before cooking to preserve nutrients.
In fact, cooking veggies whole is often the best choice to preserve nutrients. When that’s not practical, be sure to cut them into large uniform pieces that will cook evenly. And wait to wash your vegetables until just before you cut – washing before storing may promote bacterial growth and speed up spoilage,
Sauté, don’t fry
Studies show that during deep-fat frying, fat penetrates the food and vegetables dehydrate. But sautéing in a bit of healthy cooking oil, such as extra-virgin olive oil, is a great way to cook many vegetables. Not only does it maximize flavor, but the addition of olive oil “appears to increase the absorption of phytonutrients like phenols and carotenes,” said Magee. That’s because many of the vitamins and nutrients in vegetables are fat soluble, meaning your body absorbs them better in the presence of fat.
A 2015 study linked sautéing certain highly popular Mediterranean vegetables, such as eggplant, in extra-virgin olive oil with an increase of antioxidants that can protect against cancer.
Control the temperature of your olive oil when sautéing to increase nutrient absorption.
Control the temperature of your olive oil when sauteing to increase nutrient absorption.
Olive oil is a great option for sautéing because it has one of the highest levels of antioxidants and phytonutrients of the cooking oils. While olive oil has a lower smoke point than canola, Magee said, “When sautéing, you control the temperature that food is cooked at, so you can avoid the higher temperatures.”
So, which cooking method is best? The answer often depends on the vegetable. If you’re a dedicated cook, staying on top of the latest science might be helpful.
“As researchers have begun to see patterns emerge that show how various food components and cooking methods actually work together to yield even greater health benefits,” Magee said, “the study of nutrition has been taken to a higher level. It’s almost as if a new language is being spoken.”
Magee added that for days when you’re too busy to look up the latest research, here’s how to boil it down (so to speak): Default to steaming and microwaving with just a little bit of water, throw in a splash of olive oil when you can, and your veggies – and body – will thank you.
Similar Articles
THE BLUNT OF THE DAY
Sports
Features/Columnists
Poverty does not come with a lifetime warranty
Peeping Tom… Kaieteur News- When the national discussion segues to poverty reduction, it resurrects the age-old debate... more
OAS Secretary General Election and renewed OAS Consensus
Antiguan Barbudan Ambassador to the United States, Sir Ronald Sanders By Sir Ronald Sanders Kaieteur News- The upcoming election... more
Weekend Cartoon
