Best Way to Cook Vegetables October 20, 2019 100 By Ewald Bahringer CategoryArticles BlogTagsBest cooking methods for vegetables dr greger dr gregor dr michael greger how not to die how to cook vegetables is frying healthy michael greger nutrition facts nutritionfacts.org 100 Comments NutritionFacts.org says: March 6, 2019 at 1:05 pm Want to get a list of links to all the scientific sources used in this video? Click on Sources Cited at https://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. Reply Reverend Al says: March 6, 2019 at 3:16 pm Red peppers taste different than green peppers. Reply ColoradoCamper says: March 6, 2019 at 3:37 pm 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). Reply Dj Doolittle says: March 6, 2019 at 3:42 pm Hi man 💚😉 great info, thx Reply Enrique Magga says: March 6, 2019 at 3:43 pm 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. Reply Hi Technique says: March 6, 2019 at 3:55 pm 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… Reply Jeff Eppenger says: March 6, 2019 at 3:57 pm I thought it wasn't good to cook broccoli because of the enzyme that's needed when your body eats it so if you cook broccoli you get the added benefit of one benefit of some enzyme or some mineral or whatever it is but you lose out in something else so this gets kind of confusing to cook or not to cook that is the question Reply sunaxes says: March 6, 2019 at 4:06 pm 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… Reply Pervy says: March 6, 2019 at 4:09 pm 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. Reply cindy o says: March 6, 2019 at 4:13 pm 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! Reply justgivemethetruth says: March 6, 2019 at 4:13 pm Peppers:raw, — OKmicrowaves 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. Reply Doug bananaboy says: March 6, 2019 at 4:15 pm Why is more better with antioxidants Reply justgivemethetruth says: March 6, 2019 at 4:16 pm Why is it not good to eat mushrooms raw? I have eaten raw mushrooms my entire life … what is the problem with that? Also … specifically, how do you microwave mushrooms to cook them? Are all mushrooms equal/the same? Reply Raj Kumar says: March 6, 2019 at 4:18 pm Its confusing. In one of your previous videos it appeared that broccoli should be chopped and eaten raw. After seeing this one I dont know whether to steam it. I understand you are a very qualified person but pls you should use easy to understand language. Those like me looking for advice on these channels i guess have basic knowledge of things. I do appreciate and like your videos to be fair. Reply justgivemethetruth says: March 6, 2019 at 4:19 pm Heating actually made the anti-oxidant quantitie of broccoli increase … so much for the raw foodists. Reply justgivemethetruth says: March 6, 2019 at 4:20 pm sugar frying ????? what an abomination Reply Ima Purnomo says: March 6, 2019 at 4:30 pm Fried in sugar redefining caramelize the veggies🤣🤣🤣🤣 Reply Rob Williams says: March 6, 2019 at 4:31 pm Love the intro: 'I am telling you idiots how to stay alive, but you are so dumb, the things you keep clicking on are how to cook a sweet potato.' Reply oskar tang says: March 6, 2019 at 4:46 pm I always eat vegetables raw or steamed 4 minutes. Reply Minimalist Vegan says: March 6, 2019 at 4:47 pm Steamed it is Thanks doc. 👍 Reply A G says: March 6, 2019 at 4:48 pm Interesting that microwave cooking (except for broccoli) was the one of the best cooking methods. I'll admit, I am lazy and often resort to cooking in the microwave. As for broccoli, I'll just eat more of it to make up for the amount of loss. The way I figure it, if it is easy I am more likely to keep doing it. So, in the end I get more nutrients using the microwave than I otherwise would using other methods. Reply Sara Rainey says: March 6, 2019 at 5:01 pm I love you 😅 Reply sooooooooDark says: March 6, 2019 at 5:32 pm cooking is poisonousthis is ill advice Reply Mike J. says: March 6, 2019 at 6:01 pm I have a serious question. But first, how in the world do you microwave mushrooms?!? I don't mind doing it, but tell me how. The question: do the studies you quote discriminate between freshly harvested broccoli and supermarket broccoli, which has an average field-to-table interval of something like 16 days? According to Jo Robinson in her book "Eating on the Wild Side," broccoli is a so-called "superfood" only if you eat it within six hours of harvesting. But it oxidizes quickly and with longer field-to-table times it's just another good vegetable, no longer a "superfood." I would imagine that the age of the broccoli used for the tests you cite would affect the results, but of course I don't know. I'm lucky enough that in summer and fall, local Mennonite farmers let me go into the their fields to cut my own broccoli, resulting in a field-to-table time that is two hours or less. Reply Katerina Ilievska says: March 6, 2019 at 6:02 pm 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? Reply Heleen D says: March 6, 2019 at 6:04 pm 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?). Reply Adnan A says: March 6, 2019 at 6:06 pm This is interesting, although I think for most people just eating more vegetables in any form would be beneficial to their health. Reply Ali Arsenal says: March 6, 2019 at 6:16 pm 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. Reply Jackie says: March 6, 2019 at 6:18 pm why isn't it a good idea to eat raw mushrooms? is it dangerous? Reply Andrew G says: March 6, 2019 at 6:20 pm Great video! Reply Ludwigia pilosa says: March 6, 2019 at 6:25 pm I cook kale and other greens in a little bit of boiling water and just save the water for next morning's smoothie. Reply lightdark00 says: March 6, 2019 at 7:00 pm That last fry in sugar paper said it was equivalent to fat except you get a higher sugar content. Sugar glazed tempura time! Reply Celina K says: March 6, 2019 at 7:36 pm 4:10 baked blue potato and green ketchup? Reply walter byrd says: March 6, 2019 at 7:40 pm What about broiling Reply Florin says: March 6, 2019 at 8:09 pm when you learn that you can microwave mushroom Reply Halberdier says: March 6, 2019 at 8:09 pm I'm trying to have a nice bowl of soup with every meal. That's a very delicious way of consuming the cooking water… Reply Chandra says: March 6, 2019 at 8:21 pm why don't you put some conclusion sir, its like research papers good for scientists for normal person please add conclusion. Reply manumaster1990 says: March 6, 2019 at 8:26 pm 🙂 Reply justgivemethetruth says: March 6, 2019 at 8:50 pm How do I cook regular white mushrooms in a microwave? Does it make them explode or warp and get all lumpy? What is the problem … the real problem … if I eat my mushrooms raw? From Google Search:Some experts suggest that even edible, everyday mushrooms should be cooked. We consider some evidence. Dr. Andrew Weil says that all mushrooms are essentially indigestible if eaten raw because of their tough cell walls, and that to release their nutrients, they must be cooked. Reply justgivemethetruth says: March 6, 2019 at 9:02 pm 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. Reply Matthew Gerszewski says: March 6, 2019 at 9:09 pm Do you know if the lutein content of kale is changed if it is boiled? Reply Martha Rowen says: March 6, 2019 at 9:54 pm I've heard that deep fried butter is a thing (a disgusting thing, but actually a thing). I imagine that now sugar fried butter will soon be the new really big thing <sigh>. Reply Cathy Lynn Pietranton says: March 6, 2019 at 11:05 pm We do steam, roast and stir fry our vegetables. Reply Angeles Rivera says: March 6, 2019 at 11:12 pm I LOVE SWEET POTATOES! HAHA! AND CARIBBEAN YELLOW ROOTS -"APIO". HIGH IN VIT A & GOOD FOR RELAXATION ESP AT NIGHT.BLESSINGS✌💜 Reply Karla Lozano says: March 6, 2019 at 11:17 pm 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 Reply Alexindeed says: March 6, 2019 at 11:35 pm what about air-frying at 160 or 180 degree celcius? Reply Plantbased Outdoors says: March 6, 2019 at 11:59 pm Just eat your fruits and veggies and live a better life. Reply Zachary Cain says: March 7, 2019 at 12:03 am Ok cooking in molten sugar sounds delicious. I would try that Reply epSos Premium says: March 7, 2019 at 12:20 am 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. Reply Melied Baez says: March 7, 2019 at 12:31 am I need more…I feel this video is not complete…make a second part !!! Reply cruciferousvegetable says: March 7, 2019 at 1:04 am Sipping on broth from Brussels sprouts and mushroom steaming. I always make a soup out of my steaming water. Reply Carson Hughes says: March 7, 2019 at 2:59 am More videos like this, PLEASE!! Reply AllBodiesFitness says: March 7, 2019 at 3:12 am 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. Reply MMM mm says: March 7, 2019 at 3:29 am Is pressure cooker same as boiling? Reply Trevor Lindgren says: March 7, 2019 at 4:36 am Did you say: "Best not to eat mushrooms raw?" Why?? Reply Meris Cosovic says: March 7, 2019 at 5:29 am Legend Reply Marcus Triton says: March 7, 2019 at 5:50 am How long should I micro wave mushrooms? Reply Still Earth Journey says: March 7, 2019 at 7:02 am Microwave your food… NO Reply Vitamin B says: March 7, 2019 at 8:26 am 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. Reply Thorsten Rumpf says: March 7, 2019 at 9:04 am I simply dont get how ppl dislike an informative science based video Reply Jeffrey Paul Bobrick says: March 7, 2019 at 9:38 am Great video! But…what about low moisture, "waterless" cooking methods? Is that better than steaming? Thanks! Reply Karen Ray says: March 7, 2019 at 11:35 am Great video, Dr. Greger!!! Thank you!! Reply Mike Skylark says: March 7, 2019 at 12:09 pm The most important thing tho is to EAT VEGETABLEST in the first place! 🙂 Reply Andrew Kavanagh says: March 7, 2019 at 1:00 pm 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! Reply Mrs. Roper says: March 7, 2019 at 2:46 pm that's what i do. i use the same water from boiling potatoes to boil the veggies. it makes a starchy comforting drink. Reply Craig H says: March 7, 2019 at 3:11 pm Except for mushrooms, when in doubt steam. Reply Eric Stewart says: March 7, 2019 at 3:30 pm 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. Reply Gabi Huggins says: March 7, 2019 at 5:09 pm 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! Reply yasmine amin says: March 7, 2019 at 5:13 pm How to cook vegetables: throw them things in the garbage and have a steak. Reply Alex says: March 7, 2019 at 5:15 pm I microwave everything 🙂 Reply James Lewis says: March 7, 2019 at 8:16 pm 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. Reply Dav La says: March 8, 2019 at 5:15 am Fatty Liver Disease in the face of High Fat Sugar Carb grossly obese diet My friend is 375 6'2" very active physical laborer during work day. Hopeless hooked in the above diet no veggies all of the bad stuff.How to cleanse liver and heal challenges? Reply Diana S.F. Ng says: March 8, 2019 at 6:52 am 👍👍😊🇨🇦 Reply Stonefalconetti says: March 8, 2019 at 8:08 am Eat raw as far as possible. Or steam. Simple. Reply I like Potatoes says: March 8, 2019 at 1:05 pm I cook my broccoli by tossing them in the garbage bin where they belong cause they're gross just. Reply Inka Be says: March 8, 2019 at 2:16 pm Im happy steaming is one of the best ways 😁 Reply Wisdom Humbles says: March 8, 2019 at 6:00 pm Dr. Greger could you cover green coffee effectiveness? Reply Miranda Burke says: March 8, 2019 at 9:29 pm Mushrooms: microwaveBroccoli: steam>boil>microwave Reply andyv123 says: March 9, 2019 at 3:11 am why should you not eat mushroom raw? I've been putting one raw mushroom into my whole food smoothie most morning. Reply Level1 Life says: March 9, 2019 at 6:17 am Air frier? Reply Parminder Grewal says: March 10, 2019 at 2:45 pm The best way to cook your vegetables is to not cook them. Second best is lightly steaming. Reply Some Guy says: March 12, 2019 at 3:55 pm 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. Reply Adamın Hası says: March 18, 2019 at 8:23 am How about a new Video: How not to die of veganism, Doc? Reply manuel v says: March 20, 2019 at 1:23 am Sous vide is not boiling. It is generally done with temperatures around a hundred and fifty degrees Fahrenheit for many hours ,not 212 . The idea is to keep the moisture in the food and not boil it out. I think it's a dangerous practice anyway, a good way to add unwanted chemicals to your food. You're still hitting 999. Reply Questfortruth says: March 20, 2019 at 7:21 pm Gee, color me silly, but I refuse to use a microwave any more, so I'll donate the few nutrients I lose by steaming my vegetables rather than eating nuked food. Reply Scarecrow7 says: March 20, 2019 at 10:33 pm oh no, don't tell Americans about boiling in sugar, they will boil everything in that. Reply Cold World says: March 24, 2019 at 4:19 pm You're so fixed with a redutionist mindset. All the nutrients in a whole food work in concert. More isn't always better. Reply Ari Ari Ari Viderci says: March 27, 2019 at 12:14 pm Might just be me but ive never heard of someone frying their vegetables lol Reply HomerSimpson411 says: April 3, 2019 at 10:35 pm 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? Reply Jensen says: April 4, 2019 at 11:28 pm What about air frying? Reply Hulagu Kahn says: April 5, 2019 at 12:59 pm The way that gets you to eat them more? Reply Dass e says: April 5, 2019 at 3:06 pm Humans are the only species confused and what they should eat. Reply Charles Mitchell says: April 9, 2019 at 3:29 am Zzzzzzzzzzzzzzzzzzxzz. Taste? Reply Forever Family Fun says: April 16, 2019 at 9:53 pm All the proceeds from his cook book go to charity too??? This guy is literally AMAZING!!! Reply Good Ingestions says: June 6, 2019 at 5:20 pm 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! Reply wienerdogman paul says: June 27, 2019 at 5:51 pm Is it ok to cook at medium heat using avocado oil? Reply Vegan Linked says: June 29, 2019 at 3:31 am Weird, I swear you have an older video that says bell peppers are better for you raw…. Reply xxx xxx says: July 20, 2019 at 8:16 am I didn't learn anything from this video Reply Brenden w says: August 30, 2019 at 1:35 am I'll probably just cook it however I feel like Reply Dimitrios Corvinos says: September 19, 2019 at 2:29 am 2:27 That's dishonest. They go to a charity you own. Reply Leave a Reply Cancel reply Your email address will not be published. Required fields are marked *Comment Name * Email * Save my name, email, and website in this browser for the next time I comment.