Steaming vs. Boiling vs. Microwave

Dr. Weil explored the nutritional value of steaming vs. boiling vs. microwaving in his syndicated column this week. Here are some of his remarks:

“Steaming using little energy, creates a minimum of mess, and does the least damage to the nutrients in vegetables.”

He says he boils hardier veggies like corn, beets, and potatoes, but I don’t know why. He knows that boiling veggies results in some nutrient loss into the cooking water. I steam these things and they do just fine.

Now here’s what I found really interesting:
“A study published in the November 2003 issue of Journal of the Science of Food and Agriculture found that broccoli cooked in the microwave lost up to 97% of its antioxidant content, but lost only 11% when it was steamed. Another study showed that spinach cooked in the microwave retained nearly all its folate but lost about 77% of this nutrient when cooking on the stove.”

Some day I’d like to do a study on “infused vegetables” as they’re cooking in Glorious One-Pot Meals. My hunch is that they retain nutrients similar to steaming since it’s a similar process.

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  3. indiati at |

    Why does a potato have more calories when microwaved (156) than when boiled (68) or baked (57)? Seems illogical that the same raw ingredient has 2.5 times more calories due to cooking process

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  5. [...] Steaming vs Boiling vs Microwave Effortless Eating Posted by root 18 hours ago (http://www.effortlesseating.com) Another study showed that spinach cooked in the microwave retained nearly all its folate but lost about 77 of this nutrient when cooking on the stove post a comment or leave a trackback trackback url about this blog 2009 elizabeth yarnell powered by wordp Discuss  |  Bury |  News | steaming vs boiling vs microwave effortless eating [...]

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