The methods that we use in food preparation and processing influence the aesthetics, flavors, and textures of food. The chemical and physical changes that occur during food processing contribute to the experience and enjoyment of eating. Additionally, these methods can impact the nutrient content of the food. While eating raw vegetables is great, not everyone enjoys eating vegetables this way. Several research studies provide evidence that steaming retains the maximum nutrient content in vegetables. When steaming is compared to several other cooking methods, including boiling, stir-frying or sautéing, and micro-waving, steaming results in an end product with a nutritional profile similar to the raw form of the vegetable. This is because with steaming, since the vegetables are elevated above the water, there is little opportunity for the water soluble nutrients to leach out into the water or cooking liquid. One way to remedy losses due to the cooking liquid is to consume the liquid along with the vegetables, although admittedly, this does not sound the least bit appetizing. The leaching of nutrients may be less of an issue in cases of soups, stews, stir-fries, or other dishes where the liquid is an integral part of the meal and will be consumed. However, in preparing a simple side of vegetables to go with your meals, steaming (or using as little water as possible if you don't have a steamer basket) is the way to go to get the most out of many of the health-promoting compounds that these foods boast. In some cases, cooking does not destroy, but rather, enhances the health-related compounds in certain vegetables. Compounds, such as carotenoids and lycopene, which are both found in tomatoes, become more bioavailable (available for use by the body) after cooking. This effect is thought to be facilitated by the heat-induced chemical conversion of lycopene molecules. Additionally, in bell peppers, antioxidant content appears to increase after cooking.
An important factor to consider with any cooking or preparation method is the duration of cooking time. Generally, shorter cooking times lead to a greater retention of the original nutritional content of the food. I say generally because I do not address baking vegetables in this article, which is a cooking method that requires an extended cooking time, but offers some benefits as well. So, while vegetables and fruits in their raw states often contain the highest levels of certain nutrients, such as vitamin C, in some cases, cooking releases other nutrients, such as lycopene, so that they become more bioavailable. One way to mitigate some of the losses incurred during preparing and cooking fruits and vegetables is to ensure to eat a variety of these nutrient-dense delicacies in different forms. They may be consumed raw at lunch and cooked for dinner or vice versa. The incorporation of both raw and cooked forms of different varieties of produce in sufficient quantities will help to ensure that losses incurred from preparation techniques are negligible.
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AuthorHello there, my name is Alena and I am a Registered Dietitian! This blog is a platform through which I can share my knowledge and perspectives on a variety of nutrition-related topics. Feel free to contribute by commenting. Archives
November 2021
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