Contributed by Jolene Ottosen for the Chaparral Green Thumbs
As the fall harvest wraps up and our gardens slow down, many of us are enjoying the fruits (and vegetables) of our labour—roasted squash, fresh carrots, and maybe even a few lingering tomatoes. This season always gets me thinking about how we use what we grow, and a few conversations I’ve had over the years nudged me to reflect not just on what I eat, but how I prepare it.
One chat with an acupuncturist suggested that most vegetables are more nutritious when cooked, and another (classic family debate) revolved around carrots—raw or cooked? Naturally, I had to dig into the research, partly to prove someone wrong, but mostly because I was curious.
What I found was fascinating: while some vegetables lose nutrients when cooked, others become more digestible and even more nutritious. So, here’s a quick summary of what I learned—no credentials, just curiosity!
Cooking Vegetables: What to Know
Cooking can help kill bacteria and make food easier to digest. It also changes the molecular structure of vegetables, sometimes boosting nutrient absorption and sometimes reducing it. Steaming is generally better than boiling, and sautéing is preferable to deep frying, which can destroy nutrients and create harmful compounds.
So, What’s the Verdict?
It turns out both raw and cooked vegetables have their place. It’s all about balance, taste, and what you want from your food. I’ll still enjoy my salads—but maybe with a few roasted veggies on top—and make sure I’m getting a good mix of cooked vegetables at other meals.
Sources
• Scientific American, Sushma Subramanian, 2009
• Global News, Arti Patel, 2017
• Food Network’s Healthy Eats, Toby Amidor, 2011
Want to learn more or get involved? Email us at [email protected].
Click here to the Chaparral Community News home page for the latest Chaparral community updates.
