09 July 2018

How Does Cooking Affect Nutrition in Food? (What The Science Says)

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this video okay welcome everyone to a new episode of myth-busting to be looking at the idea that some cooking methods are better than others when it comes to retaining the nutritional quality of vegetables this video will be somewhat of a follow up from my previous myth bust on fresh versus frozen fruits and vegetables so if you haven't had a chance to watch that one yet I'd recommend checking it out so first why is it that some people think certain cooking methods are better than others and well it seems to come from two main factors heat and water higher cooking temperatures are claimed to break down or destroy certain vitamins like vitamin C and more water is claimed to cause water soluble vitamins to leach out and be lost in the cooking process and while there certainly does appear to be some truth to these claims often the cited studies are examining just one specific vegetable and usually only test one or two different cooking methods making it difficult to get a good view on their nutritional quality and although these studies do usually reveal one cooking method to be superior to the others forming general conclusions from these

findings can be misleading since it makes the assumption that the same vitamin or phytochemical will behave in the same way in different vegetables this problem was highlighted in one 2015 paper where researchers examine differences in folate carotenoids and vitamin C content and 13 frozen vegetables after boiling in water steaming pressure steaming or microwave cookin and as you can see here in the table there was a lot of data and as it turns out what cooking method is better depends on what nutrients are looking at and what vegetable you're cooking so just looking here at whole spinach branch we can see that beta-carotene a precursor for vitamin A was preserved best actually increased by 24% from steaming however with hashed spinach pressure cooking was better than Stephen and I know a lot of people are wary of microwave use and its effects on nutrition but this same study showed that beta carotene levels increased in sliced carrots by 12% after microwave and according to a science-based medicine article on microwaves and nutrition microwave cooking is a safe

technology it's fast and convenient and as it turns out has a favorable profile in terms of the effects on food nutrition but that doesn't necessarily make microwaving the best cooking option across the board one 2015 review came to the conclusion that steaming seems to be the best cooking method for maintaining nutritional quality however these researchers only looked at pinto beans peas broccoli onions and potatoes and this conclusion in particular seems to have come mostly from their findings on broccoli so the only real consistent trend across the literature was that boiling often performed the worst and is finding actually agrees with the common advice to avoid high temperatures and lots of water especially for vitamin C content since boiling did in fact retain the least amount of vitamin C for all 14 vegetables in the bureau step however considering the high degree of variation in the cooking methods i tend to agree with the author's conclusion that the absence of general results for all components and all vegetables except for boiling highlights the difficulty in giving a simple real recommendation for

the cook to best preserve the nutritional quality of frozen vegetables so to wrap this one up I would say that the idea that some cooking methods are superior to others in terms of retaining nutritional quality especially when it comes to vegetables is somewhat busted although it may be possible to in concept select the best cooking method for each specific vegetable and then for each specific nutrient I would say this is extremely impractical to say the least I would be aware that on average steaming might be a bit better and boiling might be a bit worse but I think the most practical advice is to try to include a variety of cooking methods if you can and above all else simply have a diet that's filled with a variety of different fruits and vegetables um so that's it for this one guys before we go I want to thank Squarespace for sponsoring this video many of you guys have probably seen my new website and I just finished rebranding and redesigning it and I think it looks pretty sweet and of course this was all done within the Squarespace platform now which I've personally used to run my own website in

my own online store for the last three years Squarespace is the platform that I recommend and they have really aesthetic designer custom templates in 24 hour customer support which I used a lot through my own redesigning process I'm so if you guys would like to get started with your own website or your own online store you can go to Squarespace com forward-slash Newport and that'll save you 10% off your first purchase so thank you again Squarespace for supporting the channel thank you guys so much for watching I really appreciate it if you haven't subscribed already make sure you do so and I've got a new vlog on the way for all you guys next Monday so I'll see you all here again on July the 23rd for a new myth bus