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The Best Ways to Cook Vegetables to Retain Nutrients
Nutrition labels don’t always tell you the whole story. Often, the method of preparation determines the nutritional value of certain foods. For vegetables, nutrient loss or retention is highly influenced by cooking methods. Choosing the right preparation method for your vegetables can help you retain more nutrients, which can only benefit your health.
How do you choose the right method for cooking vegetables? It depends on the types of vegetables you’re preparing, as some retain more nutrients when cooked a certain way. A vegetable with water-soluble fiber may require a different cooking method than one with fat-soluble fiber. Here’s a detailed guide on the most nutritious ways to cook vegetables, according to nutrition experts.
Eat Raw
Eating raw is a popular way to consume vegetables, especially cruciferous ones like broccoli, cabbage, cauliflower, Brussels sprouts, and kale. These vegetables contain powerful antioxidants, anti-inflammatory, and anti-cancer compounds called glucosinolates. Some also contain myrosinase, an enzyme that protects against harmful bacteria and other microorganisms. These compounds are released when you chew, chop, or crush them, and cooking can destroy these beneficial enzymes. Eating them raw helps your body utilize these glucosinolates better.
Steaming
If you want to retain the maximum amount of nutrients in your vegetables, steaming is the best cooking method. According to a 2013 study, steaming is the best way to preserve vitamin C in vegetables. When you steam vegetables, the nutrients are retained because the food doesn’t come into contact with cooking water or other liquids. Note that steaming is different from boiling, which will be discussed later.
Sautéing
When sautéing vegetables, it’s best to cook them gently over low heat. Cooking at lower temperatures reduces the likelihood of losing water-soluble vitamins. Use flavored or neutral oils with a smoke point of 350º F (175º C) or higher when sautéing vegetables. The best oils for sautéing are extra virgin olive oil or avocado oil. These oils can increase the bioavailability of certain nutrients, particularly fat-soluble vitamins.
Roasting
Roasting is a dry heat cooking method that doesn’t require water or oil. If you want your vegetables to retain B vitamins and vitamin C, roasting is the best cooking option. Since no liquid is needed for roasting, there is minimal nutrient loss due to water. Roasting is commonly used for zucchini, carrots, sweet potatoes, onions, bell peppers, squash, and beets.
Microwaving
It might sound like an odd cooking method, but nutritionists say microwaving is a great way to retain nutrients in vegetables. While microwaving does reduce the amount of vitamin C in food, it’s not the microwave’s fault. Vitamin C breaks down under heat, which microwaves produce in abundance. However, microwaving does not destroy as many nutrients as other cooking methods because it cooks food quickly.
Boiling
Boiling is a fat-free and quick cooking method, but it ranks lower in nutrient retention compared to other methods. Boiling is one of the worst cooking methods if you want your vegetables to retain water-soluble nutrients. If you use the boiling water or liquid for soups or broths, you can still get some of the nutrients. According to a 2018 study, boiling causes the most significant loss of vitamin C. This is because water-soluble vitamins are often lost when cooking with water-based methods.
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