Should vegetables be steamed or boiled?

Vegetables are among the healthiest foods because they are rich in fiber, vitamins, and minerals.

Eating vegetables is important, but how you prepare them is equally important - Photo: GARAGE ISLAND CREW / STOCKSY

According to Health, eating vegetables is important, but how you prepare them is equally crucial. Methods like boiling can destroy water-soluble nutrients, while methods like steaming can help preserve more vitamins and plant compounds.

Steaming can preserve the nutrients in vegetables.

Steaming is a cooking method that uses hot steam from boiling water to cook food. As the water is continuously boiled, steam rises, transferring heat to the food above and cooking it.

There are many ways to steam food, but the most common is using a steamer basket – a perforated metal basket that holds food above boiling water. Because steaming doesn't immerse the food in water, fewer nutrients are lost.

Boiling vegetables can cause water-soluble nutrients, such as vitamin C, to dissolve into the water during cooking, reducing their nutritional content. Studies show that steamed vegetables have higher levels of certain vitamins and plant compounds, including vitamin C, beta-carotene, and flavonoid antioxidants, compared to boiled vegetables.

A recent study analyzing the effects of steaming, boiling, and microwave cooking methods on various vegetables showed that, with the exception of carrots, steamed vegetables showed a significant increase in beta-carotene and retained the most flavonoid antioxidants.

Although steaming does cause some loss of vitamin C, it is still a better option than boiling. One study showed that after 5 minutes of steaming vegetables, 14.3-8.6% of vitamin C was lost, while boiling resulted in a loss of 40.4-54.6%.

Boiling generally results in more nutrient loss compared to steaming because the food is completely submerged in water.

Water-soluble nutrients and plant compounds such as vitamin C and beta-carotene dissolve in water, reducing their nutritional content.

Studies show that cooking methods that place plants at high temperatures or in water for extended periods, such as boiling, cause the greatest loss of nutrients.

The flavor factor of vegetables

Boiled vegetables are generally softer and less crunchy than steamed vegetables, because steaming doesn't involve immersing them in water. Steamed vegetables also tend to have brighter colors and retain more flavor than boiled vegetables.

A small study showed that, when comparing flavor, appearance, texture, and overall acceptability, steaming in general, and microwave steaming in particular, was rated significantly higher than boiling for vegetables such as broccoli.

Steaming is one of the best ways to preserve the nutrients and flavor of vegetables, but it's important not to steam them for too long or too short a time. When steaming vegetables, you can check their tenderness with a fork or toothpick during cooking to ensure they are cooked to your desired level.

What are some ways to prepare vegetables to make them delicious?

The appropriate steaming times for some common vegetables are 5 minutes for broccoli, 5-6 minutes for cauliflower, 4-5 minutes for green beans, 3 minutes for spinach or peas, 15-20 minutes for small potatoes, and 4-6 minutes for asparagus.

Whether you choose to boil, steam, grill, or stir-fry, season your vegetables with fresh herbs, spices, and lemon juice to reduce your salt intake. Add sources of fat to your vegetables to enhance the absorption of certain plant compounds. For example, drizzle olive oil over cooked vegetables.

Source: https://tuoitre.vn/nen-hap-hay-luoc-rau-cu-20241211185655992.htm