You’ve probably heard about diets claiming raw versions of food are the most nutritious. Is it possible that cooking food actually causes nutrition to be lost? Since many people have a diet that contains cooked food, how do you ensure you’re not missing out on the right nutritional components?
Blogger Lauren Grier from Climbing Grier Mountain posed this question to us and we tracked down an expert answer from Alice Henneman, MS, RD, and Extension Educator of Nutrition, Food Safety and Cooking at the University of Nebraska-Lincoln.
Alice Henneman, MS, RD
Are we cooking nutrients out of our food?
Henneman: “Vitamin C and several of the B vitamins are sensitive to heat and air, and are the most likely to be affected by cooking. However, cooking can actually make some vegetables healthier! For example, cooking tomatoes increases their lycopene absorption, which may lower your risk for cancer and heart disease.
“Although it is impossible to give an exact maximum for roasting or sautéing vegetables, it is important to remember – the healthiest vegetable is the one that gets eaten!
“A good general guideline for roasting and sautéing vegetables is to avoid heating them longer than needed to achieve a desirable texture and taste.”
Which unique vegetable would you add into a salad?