Gaby
Nutrition experts are increasingly advocating that cooking meals in the microwave can sometimes be even better than using any other method.
American dietitian Shayla Cadogan explained that frying or boiling reduces the number of nutrients in food, while microwaving preserves them. This has been confirmed by research in recent years.
According to Ms. Cadogan, microwaves operate at moderate temperatures. Additionally, reheating in a microwave takes relatively little time. These two factors contribute to better nutrient retention.
Previously, there was a belief that microwave radiation destroys nutrients in food, turning them into carcinogens. However, the expert assures that this notion is misguided.
Other Researchers Agree with Ms. Cadogan
The myth about the dangers of microwaves is also debunked by other specialists. For instance, 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 microwaving takes less time,” Professor Komaroff wrote in a blog post for Harvard Health.
He also pointed out another important detail. Microwaves use non-ionizing electromagnetic radiation, which causes food molecules to move and generate heat that is distributed throughout the dish.
In contrast, 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 has been subjected to higher heating, which increases nutrient loss.
Shayla Cadogan also referenced a 2017 study that revealed the destructive impact of boiling on the nutrients found in vegetables, particularly vitamin C. “Vitamin C was best preserved after microwave treatment, and worst after boiling,” the authors of the study noted.
Researchers also indicated that microwaving effectively retains sodium, potassium, and phosphorus in certain vegetables. This applies, for example, to sweet potatoes and carrots, as reported by the Daily Mail.
According to the medical publication Verywell Health, when tomatoes are cooked in the microwave, the antioxidant lycopene is excellently preserved. Lycopene lowers harmful cholesterol levels and helps prevent heart disease. A 2023 study found that boiling vegetables causes them to lose between 70 to 82 percent of their flavonoids. These compounds have antioxidant properties and reduce the risk of heart attacks and strokes.
Researchers noted that boiled vegetables lose significant amounts of minerals such as potassium, magnesium, zinc, copper, and manganese. Meanwhile, “microwaving is the most effective method for preserving the nutritional value of vegetables.”
Scientists confirmed that microwave-cooked vegetables contained significantly more vitamin C than those prepared by any other method. Overall, microwaving allowed for the retention of 90 percent of the original food content.
Thus, according to Shayla Cadogan, microwaves help preserve certain minerals and antioxidants rather than lose them. The expert also reminded us that some antioxidants found in carrots, bell peppers, and tomatoes “are released” during cooking.
