We all know that we should eat more vegetables. They are full of important nutrients and fiber. They add color and texture to our meals. They are low in calories. We might assume that veggies are best to eat in their raw, fresh form. Is that true? That is the subject of this Cooking Tip.
It is not true to make a blanket statement that raw vegetables are better for you than cooked. It actually depends on the vegetable. Although both cooked and fresh vegetables have nutrients that are important to include in our diet, these nutrients can be changed by the cooking process, but not necessarily in a negative way.
Minerals
There are many minerals in raw vegetables. When they are cooked, the heat breaks down the vegetable fibers, thereby making the nutrients easier to digest and absorb.
Vitamins
There are two types of vitamins – fat-soluble (Vitamins A, D, E & K) and water-soluble (Vitamins B & C) The former are less likely to be destroyed by cooking. In contrast, the water-soluble vitamins are much more heat sensitive and can be destroyed by cooking.
Let’s look at a few of the more common vegetables.
Asparagus
This vegetable is packed with healthy antioxidants. Heating the asparagus causes these to be more easily absorbed. A study in the International Journal of Food Science & Technology found that cooking asparagus increased the concentration of six nutrients, including antioxidants.
Broccoli
Since broccoli is a good source of water-soluble vitamins, it is better to eat raw. Its vitamin content decreases when cooked, especially in water. Some people, though, suffer from gas/bloating when consuming raw broccoli. This can be reduced by cooking it, allowing them to eat it more frequently. The preferred method is steaming as that will best preserve both the vitamin C and an important enzyme called myrosinase. Myrosinase causes certain chemical reactions that increase some healthful compounds. Also, chopping the broccoli and letting it sit for a minimum of 40 minutes before cooking helps this enzyme to do its job.
Carrots
In the raw form, carrots are a great source of vitamin C. Another nutrient, beta-carotene, is absorbed much more in the cooked form. With this veggie, cooking in water boosted the amount of these carotenoids whereas pan frying decreased them.
Cauliflower
This is similar to broccoli in that the water soluble vitamins can be destroyed by cooking but some people will better tolerate eating cauliflower in the cooked form.
Green Beans
Green beans also fall into the category of vegetables that are healthier cooked.
Kale
Kale is full of B vitamins and Vitamin C and therefore, is better to consume in raw form. Since it is a cruciferous vegetable such as broccoli and cauliflower, some may prefer to cook it.
Mushrooms
Minerals present in mushrooms such as potassium, zinc, niacin and magnesium become more available to your body when cooked. According to the Department of Agriculture’s nutrient database, one cup of cooked mushrooms is said to have twice the amount of these nutrients as a cup of raw.
Spinach
Many of the nutrients such as calcium and iron are better absorbed from cooked spinach rather than raw. Blanching in simmering water followed by a quick dip in ice water is one recommended method of cooking spinach.
Sweet Potato
Being full of beta-carotene, it is better to cook this vegetable.
Summer Squash/Zucchini
These are better eaten in cooked form.
Tomatoes
As most people know, these are actually a fruit rather than a vegetable. However, most of us think of them more as a vegetable. Just as asparagus, tomatoes contain lycopene, which is increased with heat. Cooking does decrease the amount of Vitamin C but this is offset by the increase of lycopene.
Bell Peppers
Bell Peppers, especially the red variety, contain more Vitamin C than citrus fruit. They are also a great source of antioxidants, including carotenoids. Although you do lose some of the great Vitamin C when cooked, it does make the carotenoids more absorbable. Roasting them rather than cooking in water can help to preserve the Vitamin C.
As with so many things in life, balance is the key. Just try to get many different vegetables in different forms. What will make you eat more of a certain vegetable? For example, I love raw spinach in my salads and on my cold sandwiches. However, I am not a fan of cooked spinach unless it is part of something else such as a ravioli filling. Even though I know it might be better for me to eat more of it in the cooked form, I am not going to fret over it. Eating it in the raw form is certainly not unhealthy.
On the other hand, I am thrilled that tomatoes are better for me cooked as I do not like raw tomatoes. I really only like them cooked in some way.
This information may help you optimize some nutrients but much more important is just getting more veggies into your diet on a daily basis.
Culinary Journeys, LLC 