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Microwaving vegetables doesn't destroy nutrients; doctor shares tips to preserve them

From Liberty Times · () Chinese

Translated from Chinese, summarized and contextualized by DistantNews.

At a glance

News Named sources Context piece
  • A common belief that microwaving destroys 97% of vegetable nutrients is based on a study where broccoli was submerged in water.
  • The key factors for retaining nutrients during microwaving are the amount of water, temperature, and heating time, not the microwave itself.
  • To preserve nutrients, use minimal water, add a little oil for fat-soluble vitamins, and heat in short intervals, checking and stirring the food.

A widespread concern that microwaving vegetables obliterates their nutritional value, with some claiming it destroys up to 97% of nutrients, is largely a misunderstanding, according to Dr. Chiu Hsiao-chen, an OB/GYN physician.

The key factors for retaining nutrients are the amount of water, temperature, and heating time, not the microwave itself.

— Dr. Chiu Hsiao-chenExplaining the science behind nutrient retention during microwave cooking.

Chiu explained that the often-cited statistic originates from a 2003 study where broccoli was intentionally submerged in water before microwaving. This method, she notes, is not representative of typical home use. The primary ways vegetables lose nutrients are through dissolving in water and destruction by high temperatures. Therefore, the amount of water used, the heating temperature, and the duration of heating are the critical factors, not the microwave technology itself.

Microwave temperatures are actually relatively low. As long as there is water in the food, the temperature stays around the boiling point of water, and it's unlikely to reach 200 degrees like in dry pan-frying or deep-frying, so it's less likely to destroy nutrients.

— Dr. Chiu Hsiao-chenComparing microwave heating temperatures to other cooking methods.

Microwaves generally operate at temperatures around the boiling point of water, which is lower than methods like dry frying or deep-frying. This means they are less likely to degrade nutrients through extreme heat. Additionally, microwaving is often a quicker cooking method compared to prolonged boiling, further aiding nutrient retention. The key is to manage the water content effectively.

Microwaving is usually one of the shorter heating times among cooking methods, which has a better chance of reducing nutrient loss compared to long-term boiling.

— Dr. Chiu Hsiao-chenHighlighting the time efficiency of microwaving for nutrient preservation.

Chiu advises using minimal water when microwaving vegetables. Instead of rinsing and thoroughly drying them, she suggests using the residual water on the leaves or adding just a little more. Adding a small amount of healthy oil, such as avocado oil, can enhance the absorption of fat-soluble vitamins like A, E, and K, as well as carotenoids found in vegetables like broccoli and carrots. For ingredients like tomatoes or sweet potatoes with skins, making a small cut beforehand prevents pressure buildup and potential bursting during heating. Heating in short, one-minute intervals, followed by stirring, ensures even cooking and minimizes nutrient loss.

Before microwaving, you can add a moderate amount of good oil, which helps absorb fat-soluble nutrients.

— Dr. Chiu Hsiao-chenRecommending the addition of oil to enhance nutrient absorption.
DistantNews Editorial

Originally published by Liberty Times in Chinese. Translated, summarized, and contextualized by our editorial team with added local perspective. Read our editorial standards.

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