Chances are, vegetables are not your thing if you’re a picky eater. However, they are an essential food group, so it’s common for people to prepare them in ways that may sacrifice nutrition for taste or convenience. Find out the controversy surrounding popular vegetable cooking methods, from boiling to roasting and microwaving.
Is dehydrated food good for you?
Dehydrating vegetables can raise some eyebrows due to the change in texture and flavor. It can make the vegetables leathery and have a stronger flavor, which people can find too intense. However, if you don’t mind the taste, this preparation method has several advantages.
Dehydrating vegetables retain a majority of the nutrients compared to other preparation methods. Additionally, they have a long shelf life, are light and compact, making them perfect to pack for trips, and are convenient since they can be easily rehydrated for cooking. The next time you go camping or hiking, consider bringing dehydrated broccoli for a healthy source of nutrients.
The great debate around raw vs. cooked
Those who are raw food advocates argue that cooking vegetables takes away nutrients while raw vegetables contain higher levels of vitamins, minerals and antioxidants. However, this may not always be the case. While cooking vegetables can result in the loss of some nutrients, other nutrients may actually increase.
A study done in the Journal of Agriculture and Food Chemistry found that cooking tomatoes increases the amount of lycopene — an antioxidant linked to a lower risk of cancer and heart attacks. Other vegetables, like carrots, spinach, mushrooms and cabbages, follow suit with tomatoes and provide more antioxidants when cooked than if eaten raw.
The bottom line is that raw vegetables don’t always equate to healthier, so it’s best to eat a diet of varied vegetables with different preparation methods. Make a raw salad with low-carb vegetables like arugula and carrots, but switch it up at dinner with a veggie stir-fry.
Is boiling an easy way out?
Boiling is likely one of the easiest cooking methods but faces criticism as water-soluble vitamins like vitamins B and C and minerals can leach into the cooking water. It’s easy to overcook veggies and underseason them, which leads to soggy textures and bland flavors.
However, boiling shouldn’t be completely dispelled as it softens tough fibers and makes them easier to digest, and it doesn’t require oil, which means no added fats. Plus, it can reduce harmful minerals like oxalate acid — known to inhibit the absorption of nutrients — in vegetables that contain a high concentration of it like spinach. Although not everyone’s favorite cooking method, boiling can be useful if done right, with short cooking times and minimal water.
Is roasting too delicious to be true?
There’s nothing like some nicely roasted veggies with a touch of caramelization and crispiness. Roasting is popular as it brings out the flavors and sweetness of vegetables, making them more delicious. Those who are not usually fans of this food category may finally bat an eye at this dish on the dinner table if they’re cooked this way.
The controversial part of roasting is that certain heat-sensitive nutrients may be compromised, and it can become unhealthy if high amounts of oil are used, leading to high calorie and fat intake. The key here is to prevent overheating by keeping the temperature below the oil’s smoke point and using minimal oil.
Skins on or off?
Whether vegetables should be eaten with their skins on or peeled is a heavily debated topic. Those for keeping the skin on, especially in low-carb vegetables, argue that they contain more fiber, antioxidants and nutrients. According to the University of Kentucky, studies have found that apples with skin have 332% more vitamin K, 142% more vitamin A and 115% more vitamin C than if eaten peeled.
The point of contention with this food prep method is that some believe it’s best to peel vegetables as it reduces pesticide exposure. It also makes it easier to digest or simply for texture or aesthetic reasons. Whichever you decide, wash the produce thoroughly, whether you eat it with the peel on or off.
Is microwaving worth the convenience?
Many people would say microwaving vegetables is only acceptable occasionally when you’re strapped for time. While it does save time and requires little water, preventing nutrient loss, it doesn’t provide the same results as other cooking methods. Microwaving often leads to soggy, uneven cooking and hot and cold spots that make the dish unenjoyable.
Some people have concerns about the potential health risks of radiation from microwaving, although it is generally considered safe. Another factor to consider is that microwaving in plastic containers is not recommended due to the possibility of chemicals leaching into the food. Although microwaving is convenient, opinions about its drawbacks vary, with some people willing to overlook it for convenience while others only resort to it in desperate situations.
Can you get behind the taste of fermentation?
Fermentation has been used for centuries as a preservation technique and is still used today due to its health benefits. Kimchi and sauerkraut are popular fermented vegetables with high probiotic content and are eaten by many to improve gut health. Not only does it offer different nutritional value than fresh vegetables, but it also packs a punch, with strong and sour flavors that are often the cause of the divide. However, fermentation can contain high amounts of sodium, so whether you enjoy consuming these fermented vegetables depends on your health priorities and palate.
Get your veggies in
Vegetables are a crucial food group that some people love, and others despise. If you’re spending a summer in Croatia, be prepared to eat some greens, as Croatia has the highest vegetable consumption of any European country, according to Total Croatia News. How you decide to prepare the vegetables is up to your discretion, but if it’s one of the seven mentioned, be ready to defend your cooking.
Zuzana Paar is the visionary behind four inspiring websites: Amazing Travel Life, Low Carb No Carb, Best Clean Eating and Sustainable Life Idea. As a content creator, recipe developer, blogger and photographer, Zuzana shares her diverse skills through breathtaking travel adventures, healthy recipes and eco-friendly living tips. Her work inspires readers to live their best, healthiest and most sustainable lives.
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The contents of this article are for informational purposes only and do not constitute medical advice. The content presented here is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition or dietary changes. Reliance on any information provided by this article is solely at your own risk.