We’ve all heard it time and time again: Eat your veggies! Vegetables are a crucial part of a healthy diet. They help provide your body with the nutrients it needs to function properly, and they should always be a priority in your meals, especially if you’re trying to lose weight. But of course, it’s important to consider that the way you prepare your vegetables can also have an impact on your health. For example, loading them with unhealthy condiments could negate their benefits. In addition to the ingredients you add to the mix, your cooking method is another important factor. You may be wondering whether it’s better to steam or bake your veggies for maximum health. That’s why we asked an expert for her opinion on the matter.
So, is baking or steaming healthier? To figure out which method is better, we checked in with family nurse practitioner Robin Davis, MSN, ARNP, FNP-BC. She told us that steaming is the healthiest—but baking’s not so bad. Read on for all of her expert insight.
Why steaming is healthier than baking
If you're looking to get the most possible nutrients out of the veggies you're eating, Davis says steaming is the way to go. "Steaming is a healthier way to cook vegetables," she says. "Steaming can help retain phytochemicals and vitamins in vegetables better than other cooking methods, such as baking or boiling." Phytochemicals are active compounds that help to reduce inflammation, strengthen your immune system, and more.
She tells us that when cooking vegetables, a good general role is to "keep the amount of liquid, cooking time, and temperature to a minimum," which makes steaming "the best and one of the healthiest ways of cooking veggies."
"It’s a gentler way of cooking since the vegetables won’t come in contact with the water," she goes on. "Since they’re cooked using gentle heat, your body can digest and absorb them better. Further, it can help increase the polyphenol average content by over 50%." Those polyphenols are great at keeping your body protected from disease.
In fact, research shows that there are a few vegetables in particular that are best cooked with steam, including asparagus, carrots, celery, green beans, and tomatoes. "These vegetables were found to have significantly higher levels of antioxidants and beta-carotene after steaming," Davis notes. The more you know!
Is baking unhealthy?
So, if steaming is the best way to cook your veggies, does that mean you should avoid baking? Not necessarily! "I’m not saying that baking vegetables isn’t healthy," Davis clarifies. "It’s important to note that baking vegetables is also a healthy way of preparing vegetables."
It's worth considering what method will make you enjoy eating vegetables. It's no use preparing healthy food if you're not going to finish it because you don't like it. "For some, roasting or baking vegetables is the only way they’ll eat them," Davis says.
Just be careful about the ingredients you're adding to your baked vegetables and how they could impact your health. "The most important thing to remember when baking veggies is to ease up on oil, which is high in fat and calories," Davis instructs. Seed oils, in particular, could lead to issues like inflammation and weight gain when consumed in excess.
Additionally, she says, "It’s best to keep the temperature below the oil’s smoke point because going beyond it will break down the nutritional composition of the oil and can release harmful free radicals." Noted!
The bottom line
At the end of the day, what matters is that you're eating healthy vegetables. While the cooking method is an important factor to consider, it doesn't necessarily make or break the quality of your meal. However, if you are trying to keep things as healthy as possible and get the most nutrients out of your food, it's a good idea to stick to steaming.
READ MORE: 5 Veggie-Packed Pasta Dishes To Make This Week For A Faster Metabolism & Effortless Weight Loss
