We all know vegetables are part of a healthy diet, but did you know the way they’re prepared can affect just how healthy they are? It depends on the vegetable, but some cooking methods can cause nutrient loss.
•As a general rule, it’s best to keep cooking time, amount of water used, and temperature to a minimum when cooking vegetables - that’s why steaming is one of the best methods for retaining nutrients.
•Boiling often causes vitamins and minerals to be leached out into the water, that you’ll then pour down the sink as you drain the pot unless you’re making a soup.
•Cooking vegetables by any method causes the nutrients to change and the impact varies depending on the vegetable. Carrots notably keep their nutrients whether raw or cooked. Also, studies found carrots and potatoes weren’t nutritionally affected much whether they were boiled or steamed.
•Steaming was found to result in the best taste, texture, and flavor of vegetables in blind taste tests.
•When in doubt, go for cooking vegetables using a steaming basket over a pot of boiling water or microwaving in a covered dish with a small amount of water.
•Regardless of the prep method, getting vegetables on your plate and in your body is the most important thing!