We often tend to think that raw vegetables retain more vitamins and are therefore healthier.
However, some reveal their full nutritional potential once steamed or pan-fried. Cooking, if properly mastered, can improve digestion, make minerals more available and even neutralize certain toxic substances.
Overview of vegetables that are better enjoyed cooked than raw, with explanations from Eva Vacheau, dietician-nutritionist.
Carrots, queens of beta-carotene
For Eva Vacheau, “cooking increases the availability of beta-carotene, a precursor of vitamin A, especially when lightly steamed or sautéed with a little fat like olive oil.”
But be careful not to overlong cooking. “You should not cook for too long, like for a puree or a boiled carrot, because this will destroy the vitamin C.”
Tomatoes, lycopene’s best allies
Same observation for tomatoes. “Cooking increases the availability of lycopene, a powerful antioxidant“, explains the dietitian. “And especially when they are prepared with a little olive oil, because it is a fat-soluble molecule.“Eva Vacheau nevertheless specifies that it is good to alternate because raw tomatoes remain richer in vitamin C, which is sensitive to heat. She also highlights another advantage: “Cooking often makes tomatoes more digestible, especially for those who have skin problems.”
Spinach and green leafy vegetables, richer in cooked minerals
“For green leafy vegetables like spinach, cooking reduces the content of oxalate, a compound that blocks the absorption of iron and calcium“, explains the dietitian. “This therefore makes the minerals more available to the body.”
Again, the key is gentleness. “Gentle steam cooking should be preferred, because too much heat destroys the vitamin C and folic acid contained in these vegetables.“
Onions: between raw and cooked, you have to vary
The case of the onion is more nuanced. “Cooking increases the bioavailability of quercetin, an antioxidant with anti-inflammatory properties. explains our expert. “But it also destroys part of the vitamin C and protective sulfur compounds.”
Conclusion ? “It’s best to alternate between raw and cooked onions to benefit from both benefits.”
Eggplants, absolutely essential to cook
“With eggplant, it’s simple: you have to cook it.”confirms Eva Vacheau. “It contains solanine, a bitter and slightly toxic compound, which cooking eliminates.”
Grilled, roasted or simmered, they then become digestible and rich in antioxidants.
Cruciferous vegetables, good for the thyroid once cooked
Broccoli, cabbage, cauliflower, turnips…”These vegetables contain goitrogenic elements, substances which can slow down the uptake of iodine and slow down the functioning of the thyroid.explains the dietitian.
“Cooking cruciferous vegetables is therefore beneficial for good thyroid health, while making them more digestible.”
Sweet potato, more digestible cooked
“Raw sweet potato contains enzyme inhibitors that block protein digestion”says Eva Vacheau. “Cooking destroys them, which makes it much more digestible and beneficial.”
In addition, cooking in the oven or steam preserves its fiber and its richness in vitamin A.
Legumes, never raw!
Chickpeas, lentils, red or white beans…”They should never be eaten raw.”warns Eva Vacheau. “Otherwise, they contain enzyme inhibitors and lectins which prevent digestion and can cause intestinal or inflammatory disorders.
Properly carried out long cooking makes their proteins and fibers perfectly assimilable.
Zucchini and mushrooms, to cook for greater safety
“Raw zucchini contains cucurbitacins, compounds that can irritate the intestines“, explains the dietitian. As for mushrooms, “they may contain toxic substances in their raw state: cooking is therefore essential to guarantee their safety and digestibility.”
In short, for Eva Vacheau, everything is a question of balance.
“The goal is not to eat everything raw or everything cooked. You have to vary: a little of each, to preserve the vitamins, promote digestion and adapt to the seasons.”
Before concluding: “Our body digests raw food very well in summer, because it hydrates and refreshes, while in winter, hot and cooked food is more comforting, digestible and adapted to our immunity.”