The food preparation mode can significantly influence the nutritional value. Did you know that some vitamins may be lost at high temperatures? Raw vegetables have a higher nutrient content than those who have gone through the cooking process. In the steaming, for example, the loss is less than when dipping food into boiling water.
The nutrition value of the food
Just so the cooking water can be used for the preparation of homemade broths, replacing the artificial broths.
The nutrients and minerals that are in the food may end up being dispersed during cooking. If you make a carrot in the water, for example, much of what matters in this legume goes into the water.
And if not a soup, one hardly takes advantage of this liquid in the meal. In the case of fried preparations, breaded, caramelized, braised or stewed, in addition to losses from the heating, changes occur in the nutritional composition of foods, mainly due to the addition of other ingredients such as oils and fats, which can increase the caloric value. Remember that animal fats such as butter or lard, contain large amounts of saturated fats related to the risk of diseases.
Considering these aspects, it is guided give preference to raw foods as salad, boiled (preferably steam) or by addition of small amounts of oils and fats, sugar and salt, so that the foods fresh or minimally processed are the base feed.
In these cases, according Muriel Gubert, you need to pay attention to hygiene and cleanliness. It’s very healthy to consume some raw foods, but you need to wash them very well. Even better if some may be eaten with the peel.
Some foods that have better use of nutrients when eaten raw:
- Dry fruits
- fresh fruits and vegetables
- Seeds sprouted grains (oats, quinoa, buckwheat and amaranth)
- Nuts (walnuts, nut-nut)
- Vegetables (beets, carrots, onions, cauliflower)
- organic or natural foods that have not been processed