Monday, March 01, 2010 1:0 pm
TENDER LOVING CARROTS
Cook your veggies just right and they will give back to you.
By Chan Tran; Illustration by Peter Crowther
Maximize the power of the vegetables you eat. Some cooking methods may be better than others when it comes to maintaining beneficial antioxidant and nutrient levels, says new research and dietitians.
TOO RAW
According to Kathy Jordan, RD, of Stoughton, Mass., cooked and raw vegetables have their benefits, so people should include both in their diets. If you need to increase your daily fiber intake, eat more raw vegetables.
However, cooked vegetables are easier to digest than raw ones, and in some vegetables, cooking can increase the amount of nutrients and/or antioxidants provided, Jordan says. A study published in The Journal of Agriculture and Food Chemistry concluded that cooking (boiling, steaming or frying), particularly zucchini, carrots and broccoli, increased the total antioxidant capacity (TAC) compared to when raw.
FULL STEAM AHEAD
A recent study from China compared the effects of five different cooking methods—steaming, microwaving, boiling, stir-frying and stir-frying followed by boiling—on nutrients of broccoli. The best method? Steam.
Not only did steaming maintain antioxidant levels, but research shows it can significantly increase the amount of glucosinolates, which are the anticarcinogenic compunds in broccoli. All other cooking methods, except steaming, significantly decreased vitamin C, total soluble proteins and sugars. Boiling broccoli caused the greatest nutrient loss because of the large amount of water used. Like artichokes? Steam them too. A study in Italy found that steaming also increased the antioxidant capacity of artichokes by up to 15-fold and boiling increased it eightfold.
Can chicken noodle soup help you stay hydrated? What’s the best way to make the most of your cardio workout? Find out by picking up the March/April 2010 issue of SOBeFiT Magazine.