• cheap microsoft windows xp home edition buy adobe creative suite 3 production premium cheap 2003 server buy encarta 2001 best buy autocad lt 2010 cheap fusion 3 buy visio 2007 online purchase outlook for mac cheap windows 7 64 bit oem buy microsoft word 2003 mac buy adobe photoshop elements 7 old version best price microsoft works v 9.0 where can i buy dreamweaver cs4 buy adobe cs3 design standard uk buy premiere pro 2.0
  • buy adobe creative suite 3 production premium purchase adobe acrobat 9 standard adobe premiere elements 8 buy purchase outlook 2007 only final cut express 4 student discount buy microsoft office for cheap adobe cheap software cheap dreamweaver cs5 buy cs4 design premium uk paint shop pro x3 best buy download office 2007 basic oem best price microsoft works 8.0 buy guitar pro 5 for mac cheap photoshop cs3 prices buy autocad structural detailing 2010

    You Ask, I Answer: Does Roasting Decrease Nutrition?

    Roasted_Harvest_Vegetables.ashxI love roasted vegetables. Broccoli, cauliflower, carrots, asparagus, green beans… you name it.  I’m concerned that roasting may cause a lot of nutrients to be lost, though.

    Is that true?

    – Jim Ayres
    Houston, TX

    Like grilling, barbecuing, broiling, and frying, roasting is deemed a “dry-heat” method of cooking.

    Dry-heat indicates that:

    • There is no water involved
    • Foods are cooked at a significantly higher temperature than they are under “moist-heat” conditions (i.e.: poaching, steaming, boiling, stewing, etc.)

    Whereas most moist-heat cooking methods negatively impact phytonutrient and water-soluble vitamin content (by leaching them out of the food and into the water), dry-heat techniques preserve nutrients very well.

    Remember, cooking breaks down vegetables’ cell walls, thereby making their minerals more bioavailable and easier to absorb.

    So roast away, Jim!  Be mindful of how much oil you roast in, though.

    PS: If you’re roasting potatoes or sweet potatoes, keep the skins on for extra nutrition.

    Share

    9 Comments

    1. Rachelle said on April 23rd, 2010

      To roast vegetables with less oil, preheat the oven to 400F with your metal roasting dish in it. Toss the chopped vegetables in one or two tablespoons of oil in a large bowl, then pour into the preheated pan. Make sure you don’t crowd the pan, or they will steam instead of getting brown and crisp.

    2. Haley said on April 23rd, 2010

      All this time I had it backwards with the dry-heat and moist-heat stuff!

      I vaguely remember reading somewhere that reusing the water that was used to steam or boil veggies can be reused in soups or smoothies… my question: is it even viable to do that?

    3. Daniel said on April 23rd, 2010

      Wow, a lot of questions of my own have been popping up on here lately! First the question about too much fruits and vegetables and not enough grains, and now this!

      I worry a lot about nutrients in food and such (does roasting x vegetable kill all of the nutrients? Should I only eat raw nuts because the roasting is killing all of the nutrients? How should I go about making beans so as not to lose all of the vitamins through soaking and boiling?) so things like this interest me greatly. Do you have a ranking or preference of methods of cooking foods to retain the most nutrients?

    4. Terri said on April 23rd, 2010

      Thanks for the info, Andy – good to know! I love roasting a variety of chopped seasonal vegetables (and lots of garlic) and then serving them over israeli couscous or quinoa. Then I top with a few crumbles of feta cheese, diced tofu and some cilantro or another fresh herb….sometimes I add roasted pine nuts too. Yum!

    5. Andy Bellatti said on April 23rd, 2010

      Terri — what a delicious recipe!

    6. Andy Bellatti said on April 23rd, 2010

      Daniel — I think roasting/baking and steaming are the best in terms of nutrient-retention. Boiling is the least nutritious (as is microwaving something in water).

      Keep in mind, though, that in the case of certain vitamins and phytonutrients, cooking increases their bioavailability (ie: carotenoids in orange-colored vegetables). I think the best method is to eat a combination of cooked and raw foods.

    7. Andy Bellatti said on April 23rd, 2010

      Haley — yes, reusing water in soups helps.

      As far as smoothies…. I don’t know if you want to reuse water you boiled broccoli and other vegetables in to make a fruit smoothie….

      I think the best tactic is to eat a combination of raw and cooked vegetables (that way, you get the best of both worlds… you get certain phytonutrients that are most bioavailable in cooked form as well as a good deal of nutrients that otherwise leach out into cooking water).

    8. Val said on April 24th, 2010

      Great article! Roasting beets with carrots and turnips has been my favorite these past few months…always with garlic and rosemary. Thanks Andy!

    9. Rosalinda Pantoja said on June 12th, 2013

      I have to say that for the past few of hours i have been hooked by the impressive articles on this site. Keep up the great work.

    Leave a Reply

    Trackbacks