Does Cooking Vegetables Destroy Nutrients? How to Cook Veggies Properly

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Does Cooking Vegetables Destroy Nutrients? How to Cook Veggies Properly
Vegetables are packed full of health-promoting nutrients, including vitamins, minerals, and phytochemicals.
The nutrient content can vary not only on the kind of vegetable, but also the way in which it was grown and the way that we cook it.
Of these, we have the most control over how we eat it - raw, lightly cooked through a variety of methods, or heavily cooked.
Cooking can alter the chemical composition of foods. This can lead to certain nutrients becoming more bioavailable and others breaking down or leaching from the vegetable into the cooking water.
Certain vitamins are water soluble, so these vitamins can leach from veggies when cooked in water, such as boiling.
On the other hand, some studies have found cooking to increase the antioxidant activity by freeing the antioxidant compounds.
Yet other studies have found a decrease in vitamin C from cooking, which is an antioxidant.
Here are a few examples of the conflicting evidence:
Case Study - Summary - This study found that, for red peppers and antioxidant activity, dry-heat cooking methods such as roasting and stir-frying retained more antioxidants, and the shorter the cooking time the better.
2012 study published in Preventative Nutrition and Food Science
A study was done on red peppers to determine the antioxidant activity of red peppers following boiling, steaming, stir-frying and roasting for 5, 10 and 15 minutes.
Multiple different healthful compounds were measured, including ascorbic acid content, total carotenoid content, polyphenol content, and radical scavenging activities.
It was found that all types of cooking reduced these measures of antioxidant activity, with boiling reducing them the furthest and stir-frying the least. With every cooking method, the more time that passed the more antioxidants that were lost.
However, other studies have found that the thermal processing of tomatoes leads to an increase of total antioxidant activity and bioaccessible lycopene. A similar finding exists for beta carotene in carrots.
A 2008 study on cooking method (boiling, steaming, or frying) and phytochemical and antioxidant capacity of carrots, broccoli, and courgettes found that boiling and steaming were better than frying at maintaining phytochemical and antioxidant levels.
One study on broccoli found that steaming was more beneficial to maintaining nutrients when compared to microwaving, boiling, or stir-frying.
Conclusion? The best cooking method depends on what nutrient you are hoping to get the most from, and what vegetable you are cooking.
When examined, extended cooking time tends to lead to loss of benefits - so it is likely best to keep cooking time to a shorter duration.
Many compounds become more bioavailable with cooking, so while it is good to add some raw veggies in here and there, overall a short cooking time is preferred.
Overall, steaming is better than boiling as this leads to less loss of water soluble nutrients from the food.
Steam veggies for a short period of time, eat some raw, and make some soups - variety is the best way to get the most from veggies.
Contrary to popular belief - Microwaving does not reduce nutrient value
High Vitamin C, High Vitamin B, Polyphenols and Water soluble are unstable when cooking, so stir fry more than boil/steam, broccoli,
Dry Cooking retains more nutrients for fat soluble vitamins like A, E, D - Spinach, carrots, beets, sweet potatoes, peppers
Contrary to popular belief, microwaving doesn’t kill nutrients in vegetables. In fact, it may outrank steaming when it comes to retaining antioxidants.
A 2009 report in the Journal of Food Science found that compared with boiling, pressure cooking and baking, microwave cooking helped maintain the highest levels of antioxidants in beans, beets, artichoke, asparagus, garlic, onion and spinach. Microwave cooking increased antioxidant activity in eggplant, corn, peppers and Swiss chard. On the other hand, boiling and pressure cooking led to the greatest antioxidant losses.
References
1. Effects of different cooking methods on the antioxidant properties of red pepper
www.ncbi.nlm.n...
2. Thermal processing enhances the nutritional value of tomatoes by increasing total antioxidant activity
www.ncbi.nlm.n...
3. Effects of different cooking methods on nutritional physicochemical characteristics of selected vegetables.
www.ncbi.nlm.n...
4. Effects of different cooking methods on health-promoting compounds of broccoli
www.ncbi.nlm.n...

[@JBru1978]

A list of vegetables you should steam/boil and one for those you should fry would be very helpful. Also, very happy to hear about the microwave. Have been using it for my vegies my entire life (because I am lazy and dont like scrubbing pots) AND I am still alive and kicking!

[@kaitlananderson4302]

Has anyone found such a list?

[@SiimLand]

Fermented vegetables like sauerkraut are the best for gut health and reducing inflammation

[@TrishTruitt]

Yes great. I trained myself to eat 'kraut in my 40's after never having so much as a pickle my whole life. It's noe part of my super-fast dinner routines. BUT you can't live on just fermented veggies (or you probably could but it'd be kind of boring :-). I'd like to hear him talk more about what the sudy says about roasting veggies.

[@SokTamo]

Myb for people who doesnt have problem with histamine.

[@datsuntoyy]

Not eating grains such as wheat is probably much better than fermented foods. Amazing what a difference the Keto diet and cutting out wheat has been for me.

[@Sarah-sarahndipity]

I know this is old but fermented food is not good as an anti-inflammatory. Fermented foods are packed with histamines. Histamines also destroy the gut.

[@konstantinoskafouros55]

Im so confused, you said that in a recent study about broccoli and carrots that through boiling or steaming they retained the most. Then later you say that soft skin veggies like broccoli wash out most of their vitamins since they are water soluble and also that carrots should be cooked dry in high heat due to their fat soluble vitamins. So... should i just stir fry both?

[@cachi-7878]

Konstantinos Kafouros Yes, I heard that also and posted a similar comment. WTF!

[@smbfimashfire3815]

Got me confused too

[@benjhamincasadiego5383]

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[@daltonwynn3786]

Yeah, he lost me there too. It’d be nice to know.

[@auagstacking4189]

Is it just me, or did 2:04 just contradict 2:39 when it came to steaming Broccoli?

[@piolovespunk182]

Yes I thought the same thing :(

[@haneenalzaben7078]

read about the "like dissolve like

[@user-vv6cb9vo7d]

That is why I just rewinded...haha

[@ragnarlothbrok6576]

Yup.. Me too. Thomas contradict himself in many videos that's why I don't always rely on his info. He sometimes makes things more complicated.

[@zondopedgod1300]

it u

[@timetothrive1637]

I do my veggies in the crock pot with butter, never more than medium and never more than 40 mins, but lately I've been adding quite a few tomatoes and 4 cloves of garlic and getting a buttery garlicy mushroom, asparagus, spinach and tomato veggie stew. I tell Ya! A couple of days on that stuff and you feel like Neo after he's figured out the matrix lol

[@brandensteele4486]

After 5 years how's your recipie and nutrition going?

[@health-gadgets]

I recently heard about this. I think the key is not to obliterate the vegetable. However, regardless, most people aren't even eating vegetables and so that's the first priority. "I eat ice cream, but I don't cook my veggies" #healthy. Thanks for another great video. Inb4 cooking your vegetables isn't vegan.

[@romanboxing9454]

Philip Ghezelbash that comment made me lol

[@LuisGarciaSprout]

Philip Ghezelbash BROOOOOO!!!

[@ThomasDeLauerOfficial]

Philip Ghezelbash thank you for your comment and for watching!

[@SiimLand]

Yes, I think there's a point of diminishing returns between boiling the vegetable and its fiber content.

[@hirawstra8edge137]

cooking your veggies isn;'t vegan lol you're funny

[@dizd4181]

Confused 🤷‍♂️

[@rvlli2377]

Wait, you contradicted study 2: You said study 1 says peppers keep their nutrients best when fried. You said study 2 says broccoli keeps their nutrients best when steamed/boiled. Directly afterward, you said broccoli and peppers lose most of their nutrients through boiling/steaming because of water-soluble vitamins.

[@iIO_OIi]

It makes sense than microwaving generally retains the most nutrition, but I still don't like the taste of anything microwaved...

[@ThomasDeLauerOfficial]

Clewl Tetsui I'm with you on that

[@sssooo1743]

microwave is main cause of cancer

[@stevenewsom3269]

@@sssooo1743 source?

[@datsuntoyy]

@@sssooo1743 False info. Only thing a microwave does is speed up the molecules. Honestly it's probably the least likely to cause cancer. Now anything that can char like pan frying or grilling causes carcinogens that can cause cancer.

[@yewandeososanya332]

Thanks for the video. Can you clarify what should be steamed and what should be stir fried? Also what's the difference between dry cooking and stir frying?

[@jeffhruska8626]

When stir frying or sauteing always deg-laze the pan and pour back over your vegetables. That way your not leaving all that nutrients in the pan. Plus the drippings just taste good.

[@TheArchetypeGamer]

Avacado oil studies please I've been commenting like crazy please make one about that

[@ThomasDeLauerOfficial]

TheArchetypeGamer it is now on my list!

[@em1860]

@@ThomasDeLauerOfficial I was just thinking of that myself when I picked up a bottle of avacado oil from the store. Would love to see a video on it. Looking forward to it!!!

[@aidanokeeffe7928]

I liked this channel a lot back in 2022 and couldn't find it for all of 2023. Now it's 2024, and I've found it again. Hello!

[@sweetstradingco.3645]

wondering who funded the study involving microwaving lol. It would be so awesome if you, Thomas DeLauer could create a list magnet... for our refrigerators showing veggies to stir fry/ boil/ microwave/ as well as ok to cook which way from frozen. I will be your biggest subscriber/fan/ friend/etc. if you could produce this.

[@michellekalski8823]

Hi Thomas. Regarding microwaves, there have also been studies that link microwaved food to white blood cell loss. I read a Swiss or Swedish study once that said that as the microwaved food passed through various stages of digestion, it killed white blood cells along the way. I don't remember the study, but after reading it I stopped eating microwave food altogether.

[@wge621]

I usually air fry root veggies with a tiny bit of oil, and I'll steam veg like broccoli or kale. The steamed veg I try to drink the water as well vs boiling in a lot of water. Seems to have been a pretty good approach overall

[@compub3ar]

So much fear of microwaves. It's just a magnetron surrounded by a Faraday cage. It then 'spins' the energy coming out of your wall socket, which excites the water molecules in your food making it hotter. Pretty simple stuff. More damage has been caused by scalds and burns from a stove than by microwaves. I know this because I know everything, just like those who disagree.

[@VickiTakacs.]

compub3ar We are not scared of just the emf, but have read that it makes the food unrecognizable to the body.

[@compub3ar]

Vicki Takacs I see no evidence to support your claim,,,and with the omnipresence of microwaves I'd expect to see quite a bit.

[@arth8265]

@@VickiTakacs. So, electromagnetic energy makes food "unrecognizable to the body"? I guess we're all doomed, because that's the type of energy producing by our Sun. It seems all food on Earth must be "unrecognizable" to our bodies... So, eating food must be another global conspiracy. It seems logical at this point that if all food on Earth is "unrecognizable" to our bodies that we're gaining energy and essential nutrients by different mechanisms then eating food.

[@VickiTakacs.]

@@arth8265 If you still believe that anything okayed by the gov't in this country is good for us I feel sorry for you because you are a fool. Microwaves were first invented by the Nazi’s in order to provide a method of cooking for their troops during World War II. Seeing as though these microwave ovens have been experimental and new, the US War Department was assigned to research these new devices shortly after the war. Turns out, the U.S. didn’t really perform the extensive research necessary for the new invention. Instead, the Russians decided to tackle the issue with extreme force. Intrigued by this new device, the Russians conducted in-depth research to discover the biological effects they might possess. The results were staggering enough to lead to a ban of the new device in the Soviet Union. The ban, however, was later lifted during Perestroika, the political movement responsible for the restructuring of the Soviet Union. The findings include: Carcinogenic substances were formed from the microwaving of nearly all foods tested Microwaving milk and grains resulted in carcinogenic substances being formed through the conversion of amino acids Microwaving prepared meats caused cancer-causing agents such as d-Nitrosodienthanolamines to form Microwaving fruits as a method of thawing resulted in the conversion of glucoside and galactoside fractions into carcinogenic substances Extremely short exposure of raw, cooked, or frozen vegetables converted their plant alkaloids into carcinogens Carcinogenic free radicals were formed in microwaved plants, especially root vegetables Structural degradation leading to decreased food value was found to be 60 to 90 percent overall for all foods tested, with significant decreases in bioavailability of B complex vitamins, vitamins C and E, essential minerals, and lipotropics Twenty years of the Russian research led to the international warning about the damaging biological and environmental effects microwaves possess. The warning also included other similar frequency electronic devices such as cell phones. I suggest you do some research.

[@bill_y4762]

lol and a nuc. i just bouncing a neutron off a proton until it splits.... no big deal 😅

[@asha05147]

Full day eating please

[@ThomasDeLauerOfficial]

Ash Khan great video idea

[@sery152]

Great video. I'll try to implement but i guess i'll cook everything in every way bc it's too hard to make it a habit. Can u please make a video on: 1. Pressure cooker benefits compare to other methods. Is it helps destroy anti-nutrients in veggies and legumes? Is it healthy to drink the cooking water? It sure does taste good and makes a good feeling. 2. Can over cooking destroy food or makes it bad like when food is black from being burned? Thanks!

[@passionpanic1919]

My favorite nutritionalist on youtube, you shoukd do a show with Dr Josh Axe

[@catriot4858]

You didn't mention the "not to cook" part though, it's more like comparing cooking style

[@nonyabidness5708]

The fact that I'm even eating vegetables at all is one of the biggest wins of my adult life. I am not even going to get bogged down on the best way took them at this point...

[@saikiran-xx2cl]

Can you do a video on what veggies to cook/steam/sauté for max benefits and what to eat raw

[@Christhebomb88]

I've been trying to find this out for the longest time everrr thank youuuu!

[@madcircle7311]

Food and cooking was simple before i found your channel

[@crackerattacker2978]

I'm just here because my school told me too

[@m.j.debruin3041]

😁

[@hansmoleman7280]

TL;DR: Looks like steaming is the best way to go with broccoli. I had a look at the study liked on the description (reference 5: www.ncbi.nlm.nih.gov/pmc/articles/PMC2722699/) "In the present study, boiling, stir-frying/boiling, stir-frying, and microwaving led a great loss of chlorophyll in broccoli. In contrast, steaming did not cause any significant loss of chlorophyll content." "Our study also shows that boiling and stir-frying/boiling caused a dramatic loss of vitamin C" and "Hudson et al.(1985) and Vallejo et al. (2002)reported that steaming caused less loss of vitamin C than boiling and microwaving, which is consistent with our study. Stir-frying caused a considerable loss of vitamin C (16%), however, much less than stir-frying/boiling and boiling (38% and 33%, respectively)" Veggies high in Fat Soluble vitamins should be fried, such as: - Carrots - Beets - Sweet Potatoes - Spinach - Peppers - Bok Choy Best to consume some fat with the above veggies. I believe coconut oil is also helpful with absorption.

[@bwink23]

I prefer steaming greens like spinach and kale. Only takes 3 to 4 minutes in a steamer to shrink it down. So much easier to eat and digest this way if your trying to increase your green veggie intake.

[@kurtisloew108]

Stir fry is by far my favorite method of cooking veggies. Roasted second. Love a simple Strir fry in a little avocado oil, finish with a sriracha/honey glaze. Dont even own a microwave.

[@AnitaG1404]

Thanks for all the great content of your videos. In terms of vegetables, what are your thoughts on frozen vs fresh in terms of nutritional value. I have heard that frozen are picked at peak and snap frozen so in many cases retain more nutrients than fresh vegetables especially if the fresh vegetables are sitting around under the supermarket lights. Could you do a video on this pleeeez?

[@samurai34fix89]

Have you discovered the answer to your question?

[@kalinthecity]

Tom, I just wanted to leave a note expressing some appreciating your videos, I particularly like they highly practical and valuable information presented in a no nonsense, succinct way. Thanks!

[@wolverman7875]

Can u talk about liver cleanse and will it help lower cholesterol

[@jafm4542]

Thanks for sharing the info, Thomas!

[@s0923064]

Before you Continue to sie the microwave read the study of hertel from the 90's. They have Two Groups of the same plants. They gave cooked Water to the First group and heated Water from the microwave to the Second group. Thr result was that all plants from the microwave group died in only a couple of weeks.

[@KetOMAD]

Interesting vid--especially the part about microwaving vs. boiling. I wish you had also mentioned that cooking veggies can also INCREASE the micronutrient content (instead of just doing a better or worse job of preserving what's already there). When you cook cabbage, for example, you can TRIPLE the amount of vitamin K.

[@gregoryagogo]

I betcha over half of your 'thumbs-ups' is because of the cute baby in the chef's hat. LOL 3:54

[@4ukindnesss]

Organic veggies bought at Farmer's Market, scrub with a brush don't peel. Most vitamins are in the peel.

[@godfirst857]

is there a nutritional value diference between canned and fresh veggies? Do the companies cook them before canning?

[@korosensei4384]

Companies have to cook canned veggies because thats how they extend their shelf life so much. I would also like to know the nutritional differences between canned and fresh food.

[@Johnny-Smarts]

What about steam-able broccoli in sealed bag in microwave?

[@rachelblork]

This is great info, and I appreciate that you use scientific studies and state that we can hypothesize something rather than stating it as an undeniable fact.

[@seacoast4950]

Thanks, good information! Do some videos on actually cooking many different veggies. Showing the best method for cooking them. I love cooking demonstrations.

[@clevitationcr1982]

@Thomas, can you also make a video on what what veggies could be consumed raw and the veggies which need to be consumed after cooking only?

[@yacined4882]

Love your channel & the knowledge that you drop man 👍

[@littlebigplanet2185]

Would an air fryer be better than a microwave in terms of healthiness and bioavailability? halogen and IR vs microwave..?

[@ThomasDeLauerOfficial]

LittleBigPlanet 2 yep, air fryers are great

[@clevitationcr1982]

@Thomas , Can you please make some airfryer recipes for lunch/dinner? Many in youtube make meal prep videos using Microwave only, it'd be great if you start making airfryer recipe videos :)

[@nikhilgeorge3137]

LittleBigPlanet 2 been wanting to ask him this, thanks!

[@letsgetalphagaming6738]

I love sushi so does alot of other people. I was wondering if you could point me towards a keto sushi recipe or a video by any chance. Once again love your videos and look forward to more.

[@Winterstick549]

I stir fry my veggies and have been losing weight. Mostly broccoli and kale with oyster sauce.

[@brandonbandstra226]

You give a lot of great breakdowns. Where can I see a video telling me what to eat in a day? And how to cook it? And when?

[@geronimofarroni2118]

Hi Thomas, i wanted to ask you if you could please make a video explaining how does isometric contractions works and how to train it. Thanks for all the info!!!

[@reneingram9513]

Can you make a video on your 3 favorite ways to eat asparagus bok choy broccoli and cabbage? Like some recipes, please thanks!

[@mkleng]

Would you prefer some love making thrown in?

[@hectorabcdefg9076]

I eat one meal raw and vegan per day

[@brianjetton3962]

Thanks for this information. That makes so much sense!

[@AndreiGuevorkian]

I am really confused, if someone could help me out here... So at 1:50, he talks about the study which said that carrots and broccoli retain the most nutrients by boiling and steaming. Just after, he concludes that the vegetables with lots of vit B and C (water soluble) get their nutrients washed out into the water by boiling/steaming. But broccoli has a lot of vitamin C. So does that vitamin C get lost into the water, or does it retain it when boiling/steaming?

[@soundalbeats]

Any book or something about vegetable preparing for most health benefits?

[@victorian4968]

Thankyou...

[@dr.saberafghan118]

Hi when I eat vegetables my gut strange produce strange noise and bloating, how to get rid of it?thanks .

[@composer63]

I cook my veggies into stew and soup... and vegetable paste. and beef and pork stews.... oh I love stews. with jalapenos, with all kinds of good stuff.

[@JegElskerDigFarvel]

You say that microwaving veggies increases the bioavalability of their nutrients but what does it DO to the nutrients? We know that microwaved protein is toxic, is it the same for veggies?

[@Arrowgamesefootball]

I eat vegetables mostly raw don't microwave at all because I'm not sure if the benefits of doing that are worth the risky things that go along with i only do stir-fry them could you do a video on a pre-workout shake or smoothie or the foods that you should eat to get "instantly" energized so you can do your training even after a long day at work or school I have my methods but I would love to see your take on this because I see often people going for the bad stuff like energy drinks or other sugar-full drinks to get going or big amounts of coffee maybe you've done a video on the topic already relatively new subscriber if so will check it out keep up the good work the best of wishes to you Thomas

[@ThomasDeLauerOfficial]

Xxx Zzz great idea!

[@Arrowgamesefootball]

Thomas DeLauer thanks for replying I look forward to see that 👍👍👍❤

[@thierrylaflamme4823]

Amazing! Thanks Thomas. I'm gonna cook more vegetables in the microwave from now on. ☺

[@craigcalzaretta5362]

That was hard to follow.

[@zackfakhouri]

K Lynne thats not how logic works :)

[@ThomasDeLauerOfficial]

Craig Calzaretta my apologies, I try to simplify

[@MsDanjen]

i agree i was very confused i still have no idea which ones to steam and wich ones to cook

[@willruelas3529]

All of his videos are complicated

[@OriginalMariAnnaWolf]

So.. um.. what's the ones for what? How to know? Also do I wash, wait till veg are dry and then microwave? Answers??

[@asparrow9876]

You're the most resourceful health master on the Internet. God damn bruh. Keep it up. Loving everything you post.

[@amalienaila6363]

you are always on point, thank you

[@MentalDeviant]

best content. Now do microwaves change the structure in a negative way? Research that please.

[@arka7869]

the truth is, even if you can retain some nutrients of the cooked vegetables, the chemical structure is drastically changed through the exposure to heat. the more heat you apply, the bigger the change. the real question is, how much of that chemically changed nutrients (through heat) can the body really absorb? its not what is inside the food, its what your body can utilize. heat destroys utilization even if nutrients are still chemically recognizable. this is how these studies are causing confusion.

[@lshectorsl]

How about Air Fryers? Any difference! Thanks a bunch!

[@billiemink77]

Could you please tell me if using a slow cooker crock pot keeps the nutrients

[@keithhealy3318]

Always great content. Keep it coming Thomas!

[@goldfitness1670]

please please make a video on full day of eating and drinking while intermittent fasting

[@tekski9081]

U mentioned salmon among other seafoods to be great sources of omega3. How can that be if salmon is usually cooked or fried. If storing fish oil and flaxseed oil in room temperature kills omega3s due to oxidation, then how much of it is actually left in salmon if u bake it for even as little as 7mins?

[@jawashasalan56]

The second study includes carrots and says it's better to boil and at 3:32 to 3:34 you mention carrots as an example for stir frying... also i'd say that courgettes (zucchinis) also have a thick skin, but you DID say it's just a rule of thump with exceptions. The taste is probably a good indicator for all of this. Last time i overcooked veggies and they tasted SO dead and bad i couldn't eat them at all... but nice informations and good style of presenting.

[@jrundin]

Question for you. From you, from others, I hear the virtues of cider vinegar extolled. I love vinegar. I use it in cooking all the time. But why should cider vinegar be better, say, than red or white wine vinegar? I would be willing to switch to cider vinegar, say, if it were clear that its benefits are greater than wine vinegar...or rice vinegar...or whatever vinegar. But cider vinegar tends to have a particularly strong flavor which is inferior to other vinegars in cooking. Is using cider vinegar so much better that it makes up for the less obtrusive flavors that other vinegars give? By the way, I don't mind a cider vinegar vinagrette, but there are other vinegars I prefer for dressing my salad.

[@matthewmchenry2889]

John Rundin People talk about drinking apple cider vinegar for the acetic acid prior to eating a meal in order to increase the acidity of the stomach and help with digestion / absorbtion. This doesn't have much to do with other vinegars and certainly nothing to do with cooking with vinegar.

[@julioo534]

And potassium in the spinach. It's ok to boild them?

[@TheBadMoJoe]

When steaming vegetables just use broth or make a broth out of the water and no vitamins are lost or washed away.

[@sirjonsmithiii992]

Wonder how blending works. One thing I have daily is usually (everything is organic): bone broth, with two sticks of celery, small handfuls of spinach and kale, quarter avocado, one teaspoon of zero carb bullion I found (with sea salt/garlic/etc in it), some black pepper, and a 1/2 teaspoon of black garlic. I blend that up and then nuke it with a table spoon of cultured, organic, grass fed butter. Is it not as healthy as I think it is? (2 minutes, stir, then one minute more). It never reaches boiling.

[@mirceaciorditorumihai8330]

I wonder what are the macros of fried peanuts. I've read 26 grams of protein per 100gr peanuts on every peanuts bag and only 9 grams of protein across the internet.

[@glow15]

5:24 , you mentioned that freezing and reheating a food breaks down the cell wall. I'm curious as to why that happens? And is that the reason food tastes different after freezing/reheating?

[@tvs9978]

The water inside the cell expands into ice causing the cell wall to break (if you've ever placed a full bottle containing liquid in a freezer you'll see that the glass will break. Same thing) That's why a lot of defrosted veg/fruit look limp. They lose their internal water content once they defrost cos the internal water leaks out of their cells

[@Paula91229]

so basically its best to cook/fry/boiling the veggies for as short time as possible? and best not to put it stright to boiling water , just cook it from the begging

[@arth8265]

Red pepper has high amounts of vitamin C. Much more higher then vitamin A... Microwave cooking is good for products with phytic acid ( anti-nutrient ) because it can break it to the available form of phosphorus.

[@r.brucedennis5840]

Thanks for the detail

[@vandelist]

Hey, Thomas! absolutely love your channel, and pretty much everything you're doing! Keep it up! :) I was wondering if you could do a video covering all forms of exercise/training specifically for the goal of deep ketosis: the effects of weights, HIIT, jogging, walking etc. How the different types affect blood glucose and ketone levels short term and longer term. (personal aim: 1:1 ketone:glucose levels) I know low intensity walking ~30mins is good for lowering glucose levels, but I've heard a lot of benefit to HIIT training (not sure if fasted or unfasted is better) however 30mins post HIIT workout I measured my bloods and my glucose was super high and ketones were 0.2mmol/L; lowest they've been in months. weight training causes a drop in both glucose and ketones, but was a bit surprised at the seemingly negative effects of HIIT and based on my 2 HIIT workouts, I'm not thinking to avoid it; are these changes just short term drops that will result in better levels long term or are my thoughts to avoid it correct? just stick to walking and weights with ample rest b/w sets. Thanks a million yet again for being such an integral part of my keto journey, if there's ever anything I want to know about keto, you're my go-to guy for the info! 😁

[@Alpacino-oy3bc]

Maybe a t-shirt that fits? Nice food advice though.

[@twinturbo5212]

So am I right in thinking Broccoli shouldnt be boiled OR fried? It appears to be fat soluble AND water soluble. Im confused :-(

[@5818fa1]

Why would water impact fat soluble vitamins at all?

[@rioverde123]

Great info 😀👍

[@KB-wl4ip]

I eat everything raw....veggies blended in water, and drink it as fast as I can.

[@blackforest1132]

Study about oxalates present in veggies u will think twice before gorging on dark green leafy vegetables and colorful salad that u love to have.

[@CarlosRodriguez-cj8oo]

I would like to find out who exactly did the microwave study. Just to be sure no researcher happened to buy stock, coincidentally, in any particular microwave company. (Scientist have pockets to.)

[@nityanandamandal9154]

So is it okay if I consume raw spinach juice? Pls answer

[@debrarivera2055]

Do have to leave the peeling on the beets when stir frying them, sense you were talking about the tougher skinned Vegs to stir fry.

[@shelanielsen697]

What about a chart that tells the best way to cook each vegetable--for easy reference?

[@datsuntoyy]

I've noticed when I boil broccoli the water turns green indicating it's leeching from the food. When I steam I noticed the water doesn't turn green. I'm thinking that steaming in the microwave with a very small amount of water is best then drink the steam water. I'm not a huge veggie eater so I want the most of what I did eat.

[@anickmartinez2067]

Hey! I love your videos, you explain everything perfectly! I wanted to ask you if you could please make a video about polyols... thank you!!

[@matthewjubb3745]

What the health debunk video please Thomas I need answers!

[@tonyrichengod9280]

I make lots of soup and just want to know : are any nutrients DESTROYED or made INEFFECTIVE by heat?

[@williamkz]

Great video. Thanks. One question: With reference to the microbiome, what is the impact of cooking on the bacterial content of vegetables?

[@3Chandresh3]

You are a national treasure THANKYOU SO MUCH FOR THIS !!!

[@theesteward9150]

I'm still confused... Where can I go to get more source material?

[@geronimofarroni2118]

Hi Thomas, cuold you explain please how glutamine works with nitric oxide precursors and when to take glutamine if i want to take advantage of these two? Thanks

[@TheComicChild]

I enjoyed the source articles from journals used. It would be nice if there were some alternative sources other than ncbi! Very cool website and most impressed with the internal dynamics in yourself and others.

[@situ8312]

Ist if we boiling the ginger for long n we need the water ginger n we throw the ginger, ist the nutrition of ginger goes to water all, or the nutrition gone as well n in the water only flavor?

[@wave3trader724]

Excellent video as always. Well done Thomas. Would you be interested in doing videos about helping diet and exercise for those of us that have high cholesterol and or acid reflux. The hardest struggle I have now is I am 37 working a typical office job I am so tired and I don't sleep good at all due to acid reflux / GERD and high cholesterol doesn't help me sleep either. It's hard to get started with caffeine to get the pump going because you pay for it later in the day and the next night. So it seems a cycle bad sleep I can't get up and exercise or a take caffeine to get me going and that destroys the sleep for the next 3 or 4 days. I do feel kind of helpless LOL. Thank you so much for all your videos solid job I pray much success for you in your venture.