What's The Best Way To Eat Your Veggies?

Raw or cooked? Boiled or steamed?

Welcome to Truth Be Told, the weekly food and fitness newsletter published by The Whole Truth Foods.

Editor’s note: Today’s article explores how different cooking methods affect the nutritional value of vegetables. Our writer, Priya Nagwani, a nutritionist and certified weight management coach, explains the fundamentals (some sciency things) and ends with eight practical tips to maximise the health benefits of your daily veggie intake.

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Whether you're a die-hard veggie lover or someone who eats them out of obligation, we can all agree that vegetables are incredibly good for you. But we don’t often talk about how the preparation method of your veggies affects their nutritional value.  

There is a rising trend of raw food diets. So you might have heard claims that raw vegetables are the most nutritious and that cooking them causes nutrient loss. This seems believable, but the truth—as is often the case in nutrition—is more nuanced.

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I. What happens when we cook vegetables?

To understand why and how cooking affects vegetable nutrition, we need to dive into some food science fundamentals.

Let’s start with the absolute basics. Vegetables contain two main types of nutrients:

1) Macronutrients: These include carbohydrates, proteins, and fats. They provide energy and are the building blocks of our bodies. These are not that important for our discussion because protein and carb loss is generally negligible after cooking.

2) Micronutrients: These are vitamins, minerals, and phytonutrients. They're required in smaller quantities but are crucial for our health. Micronutrients are more sensitive to cooking processes, and so that’ll be our focus for this piece.

Now what exactly happens when we toss veggies into a pan or pot?

All sorts of physical and chemical changes kick in. Which can shake up their texture, flavour, and nutrition. Some nutrients get a boost from the heat; some disappear. Here’s a brief glimpse:

1) Softening up: When you cook veggies, the heat breaks down their cell walls. This makes them softer and easier to chew. It also releases some nutrients that were trapped inside, so your body can use them better. For example, cooked tomatoes give you more lycopene, a healthy antioxidant.

2) Chemical and flavour changes: Heat triggers various chemical reactions in vegetables, affecting both nutrition and taste. These reactions can be beneficial, making some nutrients more potent and creating new, delicious flavours. For instance, roasting or frying induces the Maillard reaction, which gives food that tasty, browned flavour and can increase antioxidant activity.

However, it's a balancing act — too much heat can be detrimental, potentially degrading some nutrients or forming less desirable compounds like acrylamides.

3) Vitamin shuffle: Some vitamins—like vitamin C and B vitamins—are water-soluble and don't like heat very much. When you boil vegetables, these escape into the water. This is why boiling often results in nutrient loss unless you consume the cooking liquid too.

4) Enzyme effects: Raw vegetables contain enzymes that help with digestion. Cooking turns off these enzymes. While this means you lose some benefits of raw veggies, it's not all bad — it can help your cooked vegetables stay fresh longer in the fridge.

Bottom line: Cooking is a balancing act. It can boost some nutrients while diminishing others. No simple rule here.

III. How different cooking methods shake things up

Now that we understand the general effects of cooking, let's dive into how specific methods can impact your veggies' nutritional profile.

1) Boiling: This method involves submerging vegetables in water and heating to high temperatures. It can cause significant loss of water-soluble vitamins, particularly vitamin C and B vitamins, as they leach into the cooking water. To retain more nutrients when boiling, consider using the cooking water in soups or sauces.

2) Steaming: This technique preserves more nutrients than boiling. Vegetables are not in direct contact with water, reducing nutrient loss. Steam heat is gentler, and cooking times are typically shorter.

A 2017 study found that steamed broccoli had higher vitamin C content than raw broccoli, likely due to the breakdown of cell walls making the nutrient more accessible.

3) Stir-frying: This method involves cooking vegetables quickly over high heat with a small amount of oil. It retains most vitamins and minerals due to the short cooking time. The addition of oil can increase the bioavailability of fat-soluble nutrients. For example, lycopene in tomatoes becomes more bioavailable when stir-fried.

4) Microwaving: This rapid cooking method uses minimal water and short cooking times, helping retain water-soluble vitamins and minerals. Studies have shown that microwaving can increase the bioavailability of vitamins C, K, and E in some vegetables.

5) Sautéing: This technique involves cooking vegetables in a small amount of oil over moderate heat. It enhances the absorption of fat-soluble nutrients like phenols and carotenes. Sautéing is generally a healthier alternative to deep-frying, which can lead to nutrient loss due to high temperatures and excessive oil absorption.

The takeaway? Your cooking method matters. Steaming, microwaving, and sautéing are your nutrient-preserving methods. Boiling and pressure-cooking? Use occasionally, perhaps. The best is to mix things up.

It’s a cliche but it’s true: go for variety—in both your veggie choices and your cooking techniques. Your body (and taste buds) will thank you for the mix-up!

IV. Tips to remember

Now that we've covered the science, let's get practical. Here are eight simple ways to maximise the nutritional punch of your veggies:

1) Minimise water use when poaching or boiling: Use as little water as possible to reduce nutrient loss. Better yet, repurpose the nutrient-rich cooking water in soups, sauces, or even when kneading dough. This way, you're not pouring valuable nutrients down the drain.

2) Add lemon juice after cooking: Vitamin C in lemon juice is heat-sensitive. Adding it after cooking preserves its nutritional value, ensuring you benefit from its antioxidant properties.

3) Balance cooked and raw vegetables: Combine both in your diet to maximise nutritional benefits. Raw vegetables retain heat-sensitive nutrients, while cooking can enhance the bioavailability of others. So include raw salads (beets, tomatoes, carrots, onions, bell peppers, cabbage etc. ) with cooked dishes.

4) Include 'Thecha' in your meals: This hand-pounded mixture of garlic, onions, and chillies is rich in raw sulphur compounds. These offer health benefits, including antimicrobial properties and potential heart health support, which are most potent when consumed raw.

5) Pair raw salads with healthy oils: Fat-soluble vitamins (A, D, E, K) require dietary fat for proper absorption. Adding olive oil or other cold-pressed oils to your salads enhances nutrient uptake and provides beneficial fats for overall health.

6) Soak beans, legumes, and grains: Soaking before cooking helps reduce anti-nutrients like phytic acid, which can interfere with mineral absorption. This process improves the bioavailability of nutrients in these foods.

7) Include fermented foods: Aim to have at least one serving of fermented foods per day. That’s because fermentation can increase the bioavailability of nutrients, produce beneficial bacteria for gut health, and in some cases, even increase the vitamin content of foods.

8) Steam to the right degree: Steaming is an effective method for preserving nutrients, especially water-soluble vitamins. Cook vegetables until tender yet still vibrant in colour to ensure maximum nutrient retention. Overcooked, dull-coloured vegetables often indicate nutrient loss.

In conclusion, understanding how different cooking methods affect the nutritional value of vegetables empowers us to make healthier choices in the kitchen. Whether you prefer your veggies raw or cooked, the key is to strike a balance that fits your lifestyle and nutritional needs.

So, the next time you're preparing a meal, consider not just what you're cooking, but how you're cooking it—it matters just as much!