It’s Not Steaming—This Is Actually the Best Way to Cook Vegetables, According to Research

The Mirror (UK) reports that this surprising revelation about the best way to cook vegetables may catch some people off guard.

 

 

We all know that a vegetable-rich diet is essential for good health—but how you cook your veggies can make a big difference. And one method might be far superior to others when it comes to preserving nutrients—something that may surprise you, according to The Mirror.

In 2023, a study led by Shahjalal University of Science and Technology in Bangladesh investigated the effects of boiling, steaming, and microwaving on six common foods. These included pumpkin, peas, bell peppers, spinach, carrots, and shatkora (a citrus fruit often used in Bangladeshi cuisine).

The researchers aimed to find out how cooking methods could affect the mineral content of these foods.

Contrary to popular belief, boiling had the most negative impact on the vegetables' biochemical compounds. This was especially true for polyphenol antioxidants, which decreased significantly in most boiled vegetables. Spinach also showed a sharp decline in vitamin C.

Microwaving, however, was found to be the most effective method for preserving the vegetables’ nutritional value. Scientists noted that 90% of the vitamin C was retained in vegetables cooked this way.

Steaming had a moderate impact on nutrient retention, but was particularly good at preserving flavonoids, which have anti-inflammatory properties.

“Overall, boiling had the most adverse effect on biochemical compounds and minerals,” the researchers wrote at the time. “Microwaving, on the other hand, retained most of the vitamin C and total polyphenols. Steaming preserved most of the β-carotene (provitamin A).”

“Ultimately, this research shows that microwaving best preserves the nutritional value of vegetables, while steaming has a moderate effect.”

The Bangladeshi researchers aren’t alone in this view. A 2019 study also found that microwaving was superior to other methods in retaining phenols in four different types of mushrooms.

 

 

Phenolic compounds are known for their anti-inflammatory properties and various health benefits, including protection against oxidative stress-related issues such as heart disease. In this study, experts compared microwaving with boiling, steaming, pressure cooking, and frying.

“Results showed that microwaving preserved total phenols better than other cooking methods,” the scientists wrote. “Boiling significantly reduced the total phenol content in the samples.”
“This study may provide useful information for encouraging the food industry to recommend specific cooking methods.”

That said, it’s important to note that research in this area is still ongoing, and the findings may not apply universally to all minerals. For instance, some evidence suggests that calcium and iron may actually increase in certain vegetables after boiling.

Additionally, if you use the boiling water as a base for soups or stews, you can reclaim many of the nutrients lost during cooking. As Dr. Keith Warriner, a professor at the University of Guelph in Canada, previously told Global News:

“Eating raw cauliflower isn’t always a great experience, so we have to cook it—and how we cook it affects how many vitamins are lost. You’ll lose a lot of nutrients in the water unless you’re using it to make soup.”