Vegetable Nutrition By Color
Posted in Health and Nutrition on 06/21/2010 07:04 pm by Steven Nerenberg
Does cooking destroy fiber found in food?
I’m having trouble finding a reliable answer. I had thought that vegetable fiber was some form of cellulose that can’t be destroyed by cooking. Just because broccoli gets loses color and vitamins and gets mushy when you cook it, doesn’t mean it loses fiber. However, after disagreeing with a friend about this, I went online looking for answers, including on Yahoo Answers. I found a lot of personal opinion and some opinion from nutrition sites. The answers from both types sources were evenly divided between yes and no. Have you got any helpful information?
There are several factors involved in cooking that make “mushy” foods useless. Since you are describing vegetables in your question I will guess you are talking about the fiber in vegetables. The nutritional value of most vegetables will be lost if overcooked. The fiber value is reduced depending on the vegetable.
To “cook” vegetables for maximum nutrition and fiber value you should not cook them at all. I recommend you bring water to a boil then add the vegetable you intend to cook until the water returns to a boil then cover and remove from the heat. Let the covered pot of vegetables stand until they reach the desired level of tenderness then serve. The fiber value will remain intact, however some of the nutrients will leach into the water. Save the water and use as soup stock when the recipe calls for adding water.
Healthy Kids PSA: Color of Life
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