The correct way to cook vegetables as expert says popular method is wrong

-Credit: (Image: Getty Images)
-Credit: (Image: Getty Images)


Vegetables are a crucial part of any diet, but if you're not cooking them right, you could be losing out on their nutritional benefits.

There's no shortage of ways to cook your veggies, from steaming to stir-frying. However, one expert has warned against a popular method that could be doing more harm than good.

Boiling vegetables is a big no-no, according to a food science professor, as it can lead to the loss of vital vitamins and minerals.

Dr Keith Warriner, who works at the University of Guelph's food science lab, told Global News that boiling vegetables can cause important nutrients to leach out into the water.

This process, known as "leeching", can result in the loss of nutrients such as vitamin C, folate, and niacin, especially if you boil your vegetables for an extended period of time.

Dr Warriner has urged people to think about how they can retain nutrients like "protein, antioxidants. vitamins, polyphenols" by changing their preferred cooking method, leading to a healthier meal.

He advised food lovers to try a different cooking method, explaining: "You're going to lose a lot of the nutrients in the water unless you use it for soup."

Global News also referenced a 2013 study by scientists at the University of Illinois, which compared the effects of steaming, boiling, and stir-frying vegetables.

It's been found that steaming your vegetables for a mere three to four minutes until they're bright and colourful is likely the best method to keep all those beneficial vitamins and enzymes intact.

Stir-frying might also be a viable option, provided you keep the stir-frying duration short and avoid excessive heat. Opting for an oil with a higher smoke point, such as avocado, almond, corn, canola, grapeseed, or peanut oil could be beneficial in this case.

Dietitian Susan Macfarlane shared with the publication a simple yet effective way to stir-fry veggies: briefly steam them first, then quickly stir-fry.

Don't miss the latest news from around Scotland and beyond - Sign up to our newsletter here.