Best Way to Cook Vegetables
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- Опубліковано 5 бер 2019
- Boiling, steaming, microwaving, air frying, and sous vide cooking are put to the test for nutrient retention.
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Here is the “How Not to Die” series I mentioned:
• How Not to Die from Heart Disease (nutritionfacts.org/video/how-...)
• How Not to Die from Cancer (nutritionfacts.org/video/how-...)
• How Not to Die from Diabetes (nutritionfacts.org/video/how-...)
• How Not to Die from Kidney Disease (nutritionfacts.org/video/how-...)
• How Not to Die from High Blood Pressure (nutritionfacts.org/video/how-...)
Here’s that popular sweet potato video: The Best Way to Cook Sweet Potatoes (nutritionfacts.org/video/the-.... I also have another video comparing cooking methods for different vegetables here: Best Cooking Method (nutritionfacts.org/video/best.... Sometimes, though, we want to leach stuff out of food. See How to Cook Rice to Lower Arsenic Levels (www.nutritionfacts.org/topics/....
The lutein videos I showed are Prevent Glaucoma and See 27 Miles Farther (nutritionfacts.org/video/prev...) and Do Lutein Supplements Help with Brain Function? (nutritionfacts.org/video/do-l...)
But wait, Are Microwaves Safe? (nutritionfacts.org/video/Are-M.... Check out that video and the follow-up The Effects of Radiation Leaking from Microwave Ovens (nutritionfacts.org/video/The-E....
Interested in my cookbook? More about it at How Not to Die Cookbook (nutritionfacts.org/cookbook).
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Thanks for watching. I hope you’ll join in the evidence-based nutrition revolution!
-Michael Greger, MD FACLM
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Want to get a list of links to all the scientific sources used in this video? Click on Sources Cited at nutritionfacts.org/video/best-way-to-cook-vegetables. You’ll also find a transcript and acknowledgements for the video, my blog and speaking tour schedule, and an easy way to search (by translated language even) through our videos spanning more than 2,000 health topics.
You're awesome! And I'm in love with your BOOK! 👋👋👋👋
It is suspended, true.
But it's in plastic bag with no air.
Sous vide is french for airless.
All in all, it's a pretty minor nit pick. Most people don't cook sous vide.
It is suspended, true.
But it's in 90% of the time in plastic, although it could also be in glass.
All in all, it's a pretty minor nit pick. Most people don't cook sous vide.
Dr.Greger I'm looking for info on effectiveness of green coffee on weight loss/health. Have you covered this topic?
@Whats the frequency Kenneth Woah, such butthurt over because he didn't use the right term of a technique that most don't use, and is simmilar to boiling when it comes to the nutrient content.
This. is. nitpicking.
And none of what you said here can be linked to "vegan propaganda", if this video propaganda you can go to his source at nutritionfacts.org/video/best-way-to-cook-vegetables/ and point out the error.
This is interesting, although I think for most people just eating more vegetables in any form would be beneficial to their health.
Thats basically what he says in his book. with the exception of frying.
Yep...
@jcorb I don't know how to do that. but I saute with water.
@jcorb I often cook in the same way you do, but what ends up cooking the vegetables is steaming and boiling, only the bottom of the pan is getting partially fried/grilled so that's why its important to have enough water or to stir constantly. And it is definitely a healthy option. Frying is what you do when you cook in a pool of oil, and its definitely not healthy. A preferably alternative is sautéing (frying with little oil) and the best pot for it is a wok
I read "more beneficial to there earth 🌎" 😋
Very useful information! But I think we should all keep in mind Dr. Greger's other advice that the best way to cook vegetables is whatever way gets you to eat the most of them (excluding deep frying).
Agree
How to cook my vegetables-this is exactly what I needed! Thank you, Dr. Greger🤗
I struggled eating WFPB initially. I slow-cook or crook pot. Not too bothered about losing some nutrition. I eat bucket loads of vegetables this way. Cheap. Easy. Quick. To me, the best way to cook vegetables is the one that keeps you doing it.
WOW!!! Simply the best narrator style I have ever heard, this casual, clear and very entertaining way to speak is properly 80% why I kept on all the way to the end, the next 15% were a great text and the last 5% was the visuals! Fantastic work!! :-)
00:11 Red Pepper
01:12 Mushrooms
01:45 Cauliflower
02:30 Lutein ‼️
03:57 Frying is problematic, avoid deep frying
I take all of the left over pieces, ribs and ends of veggies in a bin and then boil them to use for vegetable broth. Then once I boil them for about 45 on low heat, I use the left over solids for compost.
Bone broth is proven not to be beneficial, I think its on his channel or on mic the vegans
Tanya Y I use only Vegetable broth, no animal products.
O I read ribs as animal ribs, sorry 😂
Tanya Y I figured that 😂😂.
Does the broth keep well in the fridge? Is it freezer-friendly?
Thank you for tackling this, it's an important subject for me; what's the point of buying healthy produce if i'm not preparing it right and lose the nutritional value? If food is mainly for nutrition let's strive to make the most of it.
Kasia Ż. Totally with you on that!
Cauliflower is ghost broccoli. Change my mind.
Mwahahahahahahahahahaha!!!!!!!!!!!!!!!!!!!!
@Whats the frequency Kenneth If you're not eating potatoes and rice then where are you getting your calories? Cauliflower is not a substitute for potatoes and rice unless you're on an extreme and unsustainable calorie restriction diet.
Also potatoes are not "empty carbohydrates", both white and sweet potatoes are very nutritious.
@Whats the frequency Kenneth Ok so you're on a high fat diet which no civilisation on earth has ever thrived on, good to know. Let's see where your heart health and general health are in 30 years compared to people who are eating lots of "empty carbohydrates" like potatoes.
No white food ken
@@MyDeadAlbatross don't try and argue with Kenneth. He's some kind of carnivore/keto troll. You've been warned ;)
I learn something new every time I watch one of dr. Gregers videos. I was feeding the leftover liquid from the steamed veggies to my plants. Now I'll be feeding it to myself!
I cook kale and other greens in a little bit of boiling water and just save the water for next morning's smoothie.
Ludwigia pilosa might do this. I bet it’d help a bit with loss of nutrients due to boiling. Nice idea ty
I thought cruciferous vegetables had high oxalates and boiling them releases this into the water. If this is the case, maybe you don’t want to drink the water after boiling cruciferous vegetables.
It's fine. No problem after cooking. @@fawnrosenberg1997
Sipping on broth from Brussels sprouts and mushroom steaming. I always make a soup out of my steaming water.
genius! a simple advice I really needed!
I need more...I feel this video is not complete...make a second part !!!
FYI Dr. Greger--sous vide is not a plastic bag in boiling water. It is putting food in a plastic bag in WARM water, and keeping the water at that temp for a long time, eventually bringing the food up to the temperature of the water. Love your videos---I'm currently studying to be a holistic nutritionist and your book and videos on NutritionFacts.org are a huge part of my course. Thank you for your work and research!
If Dr. G reads your comment, I am sure he will be glad to know this. Thanks for sharing.
4:50 atleast Durianrider can be pleased with the sugar cooking LOL!
LAWL! that dumb twat...
Who? Oh, durianrapist. I remember him!
More videos like this, PLEASE!!
Here is some stuff I found in the Scientific American website about mushrooms:
The takeaway is that is is probably OK to eat raw mushrooms.
Specifically, the concern is that agaritine could promote cancer by messing with your DNA-something it’s been caught doing in test tubes. However, when researchers fed mice water spiked with agaritine for their entire lifetimes, they were unable to detect any effect on cancer occurrence.
Mushrooms, in particular, contain many compounds that may boost immune function and lower cancer risk. One study found that a substance in white button mushrooms may reduce the risk of breast cancer by reducing estrogen levels in breast tissue and another found that an extract of white button mushrooms reduced the growth of tumors in mice with breast cancer.
Even if agaritine has the potential to cause DNA damage, mushrooms seem to have more cancer preventive chemicals than cancer-causing ones. Furthermore, the individual foods we choose are often associated with larger dietary patterns-and these larger patterns probably have a more profound impact on disease risk than any one food we do or don’t eat. And sure enough, mushroom consumption is associated with higher overall nutrient consumption.
Agaritine is broken down by heat, which is why the well-known doctors Sandy mentioned advise always cooking your mushrooms. However, agaritine also breaks down when mushrooms are refrigerated, dried, or even just stored. As a result, the raw mushrooms that you’re likely to encounter at your local supermarket or salad bar contain only a fraction of the agaratine found in a freshly picked mushroom.
A team of Swiss researchers calculated that the amount of agaritine the typical mushroom eater is exposed to over the course of their lifetime could potentially lead to 1 extra case of cancer per 50,000 lifetimes. In other words, if it’s a carcinogen, it’s a pretty weak one. And it’s also delivered with an array of cancer preventive compounds, something this analysis didn’t try to account for.
Interesting. I will continue to microwave mine. Quick, easy, and tastier.
Heating actually made the anti-oxidant quantitie of broccoli increase ... so much for the raw foodists.
Raw foodist probably consume more antioxidants overall though, and there are other benefits to eating things raw. Plus, that's just for broccoli
@@maheshsundaram8012
probably ..... probably .... probably is the enemy of scientific rational throught.
But certainly not for tomatoes, they are better cooked. This whole idea of mathematically calculating the best things to eat is an approach that I find a bit crazy. It is a marketing point from Greger. It is OK, every one of these anti-meat eating doctors has an angle, and that is OK. But I think he distorts what the data says, and what most of our experience shows ... that is in this case eating mushrooms raw one way or another is not going to have any effect on your health, and that there are far more important things to worry about in life.
@@justgivemethetruth Has Greger ever said not to eat raw mushrooms?
@@Qstandsforred
recommended
@@Qstandsforred I can't remember the details, but I'm sure that he said eating raw mushrooms could be bad for you. I don't eat raw mushrooms at salad bars, due to his advice.
I wish these videos just never ended I wanted to hear how he sugar study went! Guess I’ll either have to read it or wait for allied video!
:)
Love you for what you contribute to people and the works Dr Michael!
I am so confused now, I thought microwaving was the method that kept the antioxidant activity at its highest point. And now, boiling? Can you help us with another video on this topic?
Im happy steaming is one of the best ways 😁
Great info. Thanks Doc!! Have recently been adding a green and a red bell pepper to my home made, salt free soups. Does wonders for the flavor and, now we know, the nutrition as well!
This is very helpful thanks!
Excellent info as always. I appreciate your immense research and thank you for providing us with the info. I slays steam broccoli so I feel like o have been doing something right, lol.
My mother use to fried egg in mapple sirop haha! I loved that when I was a kid.
Now I know this is soooo freacking bad for my healt!
And spelling too.
What I'm here before Hench Herbivore ?
Sickvibe1 Right? His biggest fanboy, haha, bless him.
Kynario how DARE you. I do love him TBF.
@@HenchHerbivore Much love! I only say that because you're both of my inspirations, both Dr. Greger and yourself, haha. Take care!
I found this video very enlightening. You are good at this!!
I know you are running a business, so making videos that respond well to YT's algos is important, but you could expand on this video. I would appreciate it.
I'm going to go look for your book.
Hi man 💚😉 great info, thx
Thanks!
I always eat vegetables raw or steamed 4 minutes.
always looking up the best way to retain nutrients when cooking. usually I just steam everything and drink the broth. good to know that's the best choice for broccoli! probably my favorite vegetable. Thanks for another informative video! someday I'll get that book...
Hi Technique I bought it and I’ve learned so much. Planning on buying the cookbook very soon. Nutrition and health is well worth the $
All proceeds go to charity! Wow!! My hat off to you sir!!! 💚👍🙏🧘♀️
Thanks for the informative content.😊
Great video!
Frying in sugar. I like it! 👍
LOL!
Are u L? Nani
At this point I’m studying nutritionfacts videos, not watching them
Dr. Greger could you cover green coffee effectiveness?
Love content!!
I like your graphs showing the affects different cooking methods have on antioxidant levels it would be awesome it there was a chart showing this for a variety of foods it would be a great guide also curious about steam pressure cooking greens I use old school pressure cooker 8psi low setting 15psi high setting should I use the same approach you use with instapot let it build full pressure then quick release ?
Ok cooking in molten sugar sounds delicious. I would try that
The boiled water tased like misso soup 🍲 😋
All the proceeds from his cook book go to charity too??? This guy is literally AMAZING!!!
I’ve begun to just 🍸 drink the vegetable water when it has cooled. It’s (to my surprise, though I don’t know why) quite delicious and tasty.
🌲🌝☘️
I love this channel!
You Are AMAZING Doctor GREGER and Team
when you learn that you can microwave mushroom
Florin lmao I was thinking the same thing. Mind blown
I have been doing it for a while now. I chop them in half, put them in a bowl with a little water, add seasonings, add a plate for a lid, and microwave between thirty seconds to a minute.
There always seems to be something dirty about mushrooms. I put them in a covered pot with a small amount of water and microwave for 2 or 3 minutes. I don't know if this kills any bacteria, but it makes me feel better.
Sounds gross.
@@someguy2135 I was going to say, Has anyone here actually TRIED microwaving mushrooms? Will give it a try this week & thanks!
Love love love this practical info ❤️
Perhaps you’ve got a vid on this that I just haven’t seen yet… but a comparison with air frying would be great! (Since I just got an one to limit my oil consumption)
Is there a full list of veggies together with the suggested best methods of food preparation with respect to retaining (or increasing) their nutritional profile?
Hello! Thank you so much for the video! Because high temperature seems to be the problem here, does that mean that pressure cooking could kill the antioxidants?
I would say that a pressure cooker is not that "high" a heat , water in a pressure cooker will reach a temperature of 121 °C (250 °F). I could be wrong though. I hope not, I love my pressure cooker.
OK, I'll play! Steaming them is the correct answer.
I microwave mushrooms by cutting them in half, putting them in a bowl with a little water and "Everything but the Bagel" seasoning from Trader Joes. A small plate on top. Cooking time varies depending on the mushroom size and quantity. Usually, about 45 seconds. I then eat the mushrooms. The broth I use by soaking toast in it. It's like vegan "French Dip." Reheat as needed. Best when still very warm. Always wait a minute after microwaving to avoid burning your mouth.
Do you know if the lutein content of kale is changed if it is boiled?
I understand that fibre is very healthy but there is a condition called volvulus where your intestine rotates badly and causes a blockage. This disease is found mostly in the Middle East, Africa and Eastern Europe and is blamed on a high fibre diet. Is there any research showing otherwise or how to prevent it.
No kidding doc, already a tonne of view barely 1 hour in. I think I had already changed my cooking ways to match most of these recommendations.
Steaming inside a pressure cooker is the best. It retains the most amount of flavour and moisture. You don't realize how much flavour you lose until you try a pressure cooker.
I roast cauliflower, I eat a lot of well washed and raw veggies, steamed lightly and roasting. No microwaving .
@Whats the frequency Kenneth My mother never wanted to by one because of "waves".
I keep coming back here. I need a poster or pdf or something with how to cook everything so I don't have to do this! Lol
Dr.G, pls tell me bout raw VG's
What about vegetables that are “steamable in the bag” in the microwave? Does that count as steaming or microwaving?
Can anyone answer this salient question? Thanks!
Your question just _boiled_ my brain lol. Maybe it's called microsteaming? :P
steaming and microwaving are generally the healthiest options anyway, so it shouldn't matter that much.
Also, you could just put them on a plate, since you're not going to eat them in the bag?
Anyway, I would say that it's more heating due to the microwave than the steam.
@@Chronically_ChiII I'm not sure I understand your reply? Where did the plate statement come from? I never looked up how it works or anything, but I always assumed that since it's in the bag still, the water from heating up the veggies with the microwaves cannot get released out so it steams in the bag. If I just put it on a plate then the water still escapes and it's only receiving the heating from the microwaves.
u rite though about it probably shouldn't matter that much. I was just curious ¯\_(ツ)_/¯
@@greenromancepark But don't your veggies get soggy if they are steamed in the bag? Are the veggies frozen before you heat them?
I know mushrooms aren't a vegetable but I grill them outdoors... I use healthy olive oil and bush it on.. I season them with Lowery's but just a touch. Can also use garlic and pepper and touch of salt. Cook until feels rubbery when you poke it.. Mushrooms are almost impossible to overcook.. they are very forgiving!!
Mushrooms: microwave
Broccoli: steam>boil>microwave
Right. In another video, he said that we should eat a little rew broccoli before we eat cooked for the enzymes.
That's only comparision of one micronutrient though. Broccoli are rich in vitamin C for example, and it's water soluble compound so it'll leach.
I'll probably just cook it however I feel like
At 1:14 you say that it is "probably best not to eat [mushrooms] raw." can you elaborate on this? I often eat mushrooms without cooking them and I'm wondering what the downsides are of that and why cooking might be better. As always thank you so much for everything you do!!!!
Uncooked mushroom can cause cancer. Portobello mushroom (including baby ones, crimini) has been linked cancer. The cancer causing compound can be neutralized by high heat .
@@pastabatman Can you provide any links that support this?
@Steven L. There are more health benefits to eat raw mushrooms than to skip on them because you don't like them cooked.
So I agree with your decision.
Wouldn't soft steaming (around 90 degrees) be better overall to keep minerals and vitamins without destroying heat-sensitive compounds? It does not seem to be mentioned often in papers...
The consensus has it! Many of us are already convinced that "just eating more vegetables" is the best diet, but the next question that begs to be asked is "what is the best of the best or what is the best way to cook in the best diet?".
If there is some difference in nutrient resilience per vegetable of a specific cooking styles, I want to know about it!
I microwave everything :)
Nothing quicker or more convenient.
Well, some people said microwaves destroy vitamins and the best in food.
*Now we see that microwaves* are actually as good as steam for vegetables.
The best is to have water with rice or potato at the bottom and the vegetables in the steam above, not in the water itself. Best results for vegetables or fish.
We do steam, roast and stir fry our vegetables.
Short answer: microwave. There qre exceptions like sweet potatoes which you can just boil
Except for mushrooms, when in doubt steam.
Legend
Red pepper is definitely on my shopping now. Do you have foods that can cure period cramps? Almost every months I ate Panadol to reduce the pain, sometimes the pain makes me wonder why I became a female. Also, my sinus is getting worse because I ate sea food laat month. I really need help with sinus. Thank you doctor.
Ali Arsenal try cutting out all animal products.
@@sidilicious11 Thanks. 😊
You should put a conclusion or an answer to the question of the video's title at the end of the video or At the description
Yes, thank you. I thought I was the only one. I need just a quick summary of all he just said...lol
Is there any difference in the mineral content of foods when cooking, calcium, iron etc?
Of course not!!. Minerals are still there and they don't react at such low temperatures. If you use water, of course, drink it or you'll be wasting a little bit. That's it. Cheers!
What about broiling
what about air-frying at 160 or 180 degree celcius?
Frying in sugar seems like the natural thing to do.
Carbs...find a way
How long should I micro wave mushrooms?
It depends how large a serving. I cook mine about 45 seconds.
Thanks for your reply. I looked further into the subject and found a vid on YT by the The Mushroom council and it recommends cooking mushrooms for 3min. (covered)on high and to stir them at the 1:30min mark. I bought an 8oz package organic whole white button ones. I cut them into slivers and microwaved. Added them to my salad and They were just great.........
Peppers:
raw, --- OK
microwaves or stir-fried --- Why are these two presented as being linked?
boiling --- that is what I would have suspected.
but, where is the steaming? Steaming is mentioned in the summary, and yet not included here.
Again boiling mushrooms and cauliflower etc etc... what about the water from those veggies as well?
The way that gets you to eat them more?
Can I sauté my mushrooms in butter to retain nutrients?
I see a lot of you-tubers (and others) that eat high carb diets bake, air fry or cook their food at high temperatures. Is there a concern about Acrylamide?
👍👍😊🇨🇦
Dr. Gregor, @nutritionfacts
Why do you say it’s not best to eat mushrooms raw??
Why should we not eat raw mushrooms?? Are all different variety’s of mushrooms the same? Are all mushrooms not good to eat raw??
Thanks
Is pressure cooker same as boiling?
Mm Mm -- pressure cooking reaches a higher heat than boiling or steaming, so my guess is that it would be similar to the nutritional results of frying.
Yes as it cooks way faster and no oils are involved so it’s definitely not the same as frying
Fried in sugar redefining caramelize the veggies🤣🤣🤣🤣
_Sweet_ joke, Ima!
Why is more better with antioxidants
Just curious does anyone know what charity the money goes to? I tried looking it up, but can't find what charity benefits from the proceeds.
iPervy good question. I think I read it and it goes to the humane society but I could be very wrong. Don’t quote me but pretty sure
4:10 baked blue potato and green ketchup?
Does anyone know whether you should boil legumes in their soaking water or throw away the soaking water and boil them in clean water? Some say you get rid of lectins via soaking water.. others say you throw away vitamins (B?).
Lectins aren't a problem if you're boiling your vegetables in the first place.
99% get destroyed if you boil your vegetables for more than 5 min.
And beans that have more lectins, have to be cooked for 40+ min to be soft enough to eat, so lectins still aren't a problem there.
Air frier?
I LOVE SWEET POTATOES! HAHA! AND CARIBBEAN YELLOW ROOTS -"APIO". HIGH IN VIT A & GOOD FOR RELAXATION ESP AT NIGHT.
BLESSINGS✌💜
What about water frying mushrooms? =D
water frying is just boneless boiling, change my mind
@@marijnmoleman7703 boneless boiling is just calciumless brothing.
@@Chronically_ChiII Say something that isn't nonsensical?
"Call any vegetable and the chances are good that a vegetable will respond to you..." --- Frank Zappa
Red peppers taste different than green peppers.
Yes, they do. I eat both kinds. Variety is good.
I think just o be sure mixe it up eat sometimes cooked and sometimes raw until we get definitive evidence of the best way of eating
Might just be me but ive never heard of someone frying their vegetables lol
Is there any research on WFBD for children with PANDAS?
yes