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Cooking vegetables & reduction of nutritional content
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abc123
mphatesmpb
Misirlou
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Cooking vegetables & reduction of nutritional content
As most of us know, heat will damage the nutritional content of veggies and also heavily reducing the enzymatic presence. However, I've read somewhere that a couple of veggies actually releases more nutrients (antioxidants) during cooking then raw. Could anyone confirm?
Another question, would cooking be able to alter the molecular structure of veggies in such way that it would actually aid digestion and absorption?
Another question, would cooking be able to alter the molecular structure of veggies in such way that it would actually aid digestion and absorption?
Misirlou- Posts : 1170
Join date : 2008-07-11
Re: Cooking vegetables & reduction of nutritional content
I read that the lycopene in tomatoes is more available when you stew the tomatoes.
mphatesmpb- Posts : 621
Join date : 2010-10-21
Re: Cooking vegetables & reduction of nutritional content
Misirlou wrote:As most of us know, heat will damage the nutritional content of veggies and also heavily reducing the enzymatic presence. However, I've read somewhere that a couple of veggies actually releases more nutrients (antioxidants) during cooking then raw. Could anyone confirm?
Another question, would cooking be able to alter the molecular structure of veggies in such way that it would actually aid digestion and absorption?
Cooking vegetables will increase their digestibility, and thus nutrients/beneficial compounds we can absorb from them. We aren't herbivorous who are efficient at eating raw vegetables.
abc123- Posts : 1128
Join date : 2010-07-31
Re: Cooking vegetables & reduction of nutritional content
mphatesmpb wrote:I read that the lycopene in tomatoes is more available when you stew the tomatoes.
Interesting! I've heard that the beta-carotene content in carrots increases during cooking.
abc123, so you would argue that these "RAW-gurus" promoting at least 51% raw food every day, are perhaps a bit to extreme?
On the other hand, heating food in general will surely decrease both the total nutritional content and enzyme activity plus increasing the risk of developing damaging by-products, the later being a contributing factor in chronic diseases.
Misirlou- Posts : 1170
Join date : 2008-07-11
Re: Cooking vegetables & reduction of nutritional content
Misirlou wrote:mphatesmpb wrote:I read that the lycopene in tomatoes is more available when you stew the tomatoes.
Interesting! I've heard that the beta-carotene content in carrots increases during cooking.
abc123, so you would argue that these "RAW-gurus" promoting at least 51% raw food every day, are perhaps a bit to extreme?
On the other hand, heating food in general will surely decrease both the total nutritional content and enzyme activity plus increasing the risk of developing damaging by-products, the later being a contributing factor in chronic diseases.
Raw vegetable/vegan based diet = disaster
Raw animal products = Maybe some benefits to eat raw, cooking them sensibly doesn't kill you. In some cases its beneficial.
Homo Sapiens have been cooking since their existence. We are adapted to it.
abc123- Posts : 1128
Join date : 2010-07-31
Re: Cooking vegetables & reduction of nutritional content
I would disagree to some extent. There is many enzymes that are beneficial that you destroy when cooking but on the other spectrum you enhance the absorption of some when cooking. IE: Lycopene absorption increases when you cook tomatoes. Also when you pasturize milk you destroy the Lactase and other beneficial growth factors.
I would say that eating some foods raw is better... I would focus more on Chewing your food good than whether or not its cooked to perfection (or not)
I would say that eating some foods raw is better... I would focus more on Chewing your food good than whether or not its cooked to perfection (or not)
Re: Cooking vegetables & reduction of nutritional content
You also have to take into account the toxins that are present in all vegetables. While cooking vegetables may degrade some nutrients, it's also disabling some of the natural toxins. Its a tradeoff, like so many things when it comes to health issues. Probably best to mix it up, eat raw and cooked veggies, because at this point we still don't know with certainty whats optimal.
MilBA- Posts : 142
Join date : 2009-11-12
Re: Cooking vegetables & reduction of nutritional content
This is a good topic. I've been meaning to look into it.
Here's an argument from the raw food promoters:
Here's an argument from the raw food promoters:
In 1930, under the direction of Dr. Paul Kouchakoff, research was conducted at the Institute of Clinical Chemistry in Lausanne, Switzerland. The effect of food (cooked and processed versus raw and natural) on the immune system was tested and documented.
Dr. Kouchakoff's discovery concerned the leukocytes, the white blood cells.
It was found that after a person eats cooked food, his/her blood responds immediately by increasing the number of white blood cells. This is a well-known phenomena called 'digestive leukocytosis', in which there is a rise in the number of leukocytes - white blood cells - after eating.
Since digestive leukocytosis was always observed after a meal, it was considered to be a normal physiological response to eating. No one knew why the number of white cells rises after eating, since this appeared to be a stress response, as if the body was somehow reacting to something harmful such as infection, exposure to toxic chemicals or trauma.
Back in 1930, the Swiss researchers at the institute of Chemical Chemistry made a remarkable discovery. They found that eating raw, unaltered food did not cause a reaction in the blood. In addition, they found that if a food had been heated beyond a certain temperature (unique to each food), or if the food was processed (refined, chemicals added, etc.), this always caused a rise in the number of white cells in the blood.
The researchers renamed this reaction 'pathological leukocytosis', since the body was reacting to highly altered food. They tested many different types of foods and found that if the foods were not refined or overheated, they caused no reaction. The body saw them as 'friendly foods'. However, these same foods, if heated at too high a temperature, caused a negative reaction in the blood, a reaction found only when the body is invaded by a dangerous pathogen or trauma.
The worst offenders of all, whether heated or not, were processed foods which had been refined (such as white flour and white rice), or pasteurized (a process in which milk is flash-heated to high temperatures to kill bacteria), or homogenized (also seen in milk where the fat in milk is subjected to artificial suspension), or preserved (chemicals are added to food to delay spoilage or to enhance texture or taste).
mphatesmpb- Posts : 621
Join date : 2010-10-21
Re: Cooking vegetables & reduction of nutritional content
Even mild cooking will destroy a large percentage of glucosinolates in brassica vegetables (broccoli, cabbage, brussels sprouts, etc.). Glucosinolates and their derivatives have been shown to have a wide array of health benefits. At the same time they're also goitrogenic, because they prevent the absorption of iodine by the thyroid.
mphatesmpb- Posts : 621
Join date : 2010-10-21
Re: Cooking vegetables & reduction of nutritional content
The debate on vegetable nutrition often seems to get stuck on raw vs cooked, I think fermented deserves to be in the discussion more. Its main attraction being the potential to turn your plain (and cheap) cabbage/turnip/whatever into a probiotic powerhouse, if you can wait a week or two.
http://www.wedlinydomowe.com/food-preserving/sauerkraut/fermentation-sauerkraut
http://www.wedlinydomowe.com/food-preserving/sauerkraut/fermentation-sauerkraut
diffuse- Posts : 200
Join date : 2010-04-06
Re: Cooking vegetables & reduction of nutritional content
I was just reading about how cooking cruciferous vegetables negates the goitrogenic effects, but I'm also wondering about fermentation. Would that have the same effect? I really want to get involved in fermenting all kinds of food, but I can't find a way to go about it without the use of way for some reason.
Yanks- Posts : 612
Join date : 2010-03-12
Re: Cooking vegetables & reduction of nutritional content
Assuming you meant "use of whey" there, whey isn't vital to the process, I think it just helps it along a bit. I know Sally Fallon includes it in her recipes, but according to the book "Wild Fermentation" the only real essential is keeping the veg in a brine solution.
Had a quick look into fermentation vs goitrogens, there doesn't seem to be consensus on whether it helps or not. Fermented food is supposed to be easily digested in general though. Could always cook cruciferous veg and use others for ferments.
Had a quick look into fermentation vs goitrogens, there doesn't seem to be consensus on whether it helps or not. Fermented food is supposed to be easily digested in general though. Could always cook cruciferous veg and use others for ferments.
diffuse- Posts : 200
Join date : 2010-04-06
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