GabyExperts in healthy eating There is an increasing belief that cooking dishes in the microwave can sometimes be even better than using any other method.
American dietitian Shayla Cadogan explained that frying or boiling reduces the amount of nutrients in food, while microwaving preserves them. This has been proven by research in recent years.
According to Ms. Cadogan, cooking in microwave ovens uses a medium temperature. And reheating in microwaves takes relatively little time. Thanks to these two factors nutrients are stored better.
It was previously believed that microwave radiation destroys nutrients in food, turning them into carcinogens. However, the expert assures that this belief was incorrect.
Other researchers stand in solidarity with Ms. Kadogan.
The myth about the harmfulness of microwave ovens is debunked by other experts as well. For example, Anthony L. Komaroff, a professor of medicine at Harvard Medical School and a senior physician at Brigham and Women’s Hospital in Boston.
“Cooking in a microwave is actually the least likely method to damage nutrients. The longer food is cooked, the more nutrients break down, and microwave cooking takes less time,” wrote Professor Komaroff in a Harvard Health blog.
He reminded about another important detail. Microwave ovens use non-ionizing electromagnetic wave radiation that causes food molecules to move and generate heat, which is transferred throughout the dish.
Meanwhile, the heat used for cooking on the stove or in a conventional oven increases the temperature from the outside in. This means that by the time the ideal temperature is reached inside, the outer surface will have been subjected to increased heating, which will increase the loss of nutrients.
Shaila Cadogan also spoke about a 2017 study that revealed the destructive impact of boiling on the nutrients found in vegetables. In particular, vitamin C “The best vitamin C was preserved after microwave processing, while the worst was after boiling,” wrote the authors of the mentioned study.
Scientists have also testified that microwaves effectively preserve sodium, potassium, and phosphorus in certain vegetables. This applies, for example, to sweet potatoes and carrots, the publication reported. Daily Mail .
According to the medical publication Verywell Health, during cooking tomatoes In the microwave, the antioxidant lycopene is well preserved. It lowers harmful cholesterol levels and prevents heart disease. A 2023 study proved that boiling vegetables causes them to lose between 70 to 82 percent of flavonoids. These compounds have antioxidant properties and reduce the risk. heart attack and stroke .
According to researchers, boiled vegetables lose a significant amount of minerals such as potassium, magnesium, zinc, copper, and manganese. Meanwhile, “microwave cooking is the most effective method for preserving the nutritional value of vegetables.”
Scientists have noted that vegetables cooked in a microwave contained significantly more vitamin C than when prepared by any other method. Overall, microwaving allowed for the preservation of 90 percent of the original nutrient content of the food.
According to Shayla Cadogan, microwaves help preserve certain minerals and antioxidants rather than lose them. The expert also reminded that some antioxidants found, for example, in carrots In bell peppers and tomatoes, the flavors “unfold” during cooking.
