We could all benefit from eating more vegetables. But it’s a lot easier to eat more vegetables when you enjoy them. And that can come down to preparation.
“The way you cook vegetables matters,” says Shaina Gross, a registered dietitian for BlueCross BlueShield of Tennessee. “You want the most nutritional benefit, but you also have to find a way that makes them taste good.”
Vegetables have health benefits
Shaina Gross: There are many reasons to eat a diet rich in vegetables, including reducing your risk for some diseases. Vegetables are low in fat and calories and have:
- Complex carbohydrates, including dietary fiberwhich reduces your risk of heart disease.
- Vitamins and nutrients, such as potassium and folate, that you need to stay healthy.
- Antioxidants, like Vitamin A and Vitamin C to help you ward off cell damage that might lead to cancer.
How to prepare vegetables
Shaina Gross: One common question is whether raw or cooked is better. Some vegetables taste better raw, like leafy salad greens. Plus, raw vegetables are a quick and easy snack choice.
However, cooking your vegetables can actually unlock more nutrients. The heat opens the cell walls, which can help release nutrients and phytochemicals. For example, you may get more calcium and iron from cooked vegetables than raw.
Boiling vegetables at higher temps for longer times can cause some nutrients, like Vitamin C, to be drawn out of the vegetable into the cooking water. You may also lose some minerals like potassium, magnesium, and zinc.
Steaming veggies may preserve more nutrients than boiling in water, especially if you boil them for a long time. You may still lose a little vitamin C, but not as much as if you boiled them.
You could also try sauteing your vegetables with olive oil. This adds some fat, but it can aid in your body’s absorption of fat-soluble vitamins like A, D, E and K.
What’s your favorite way to eat vegetables?
Shaina Gross: . The best choice for preparation is the one that most appeals to you. At the end of the day, you’ll still get nutrients from vegetables, whatever method you use to cook them.
You can punch up the flavor of your vegetables with fresh herbs and spices. Here are some other tips for making vegetables delicious:
Ranch dip. Make a simple dip with plain Greek yogurt and a little ranch dressing mix. Dip raw veggies into the mix for a little extra calcium and protein.
Hummus. Made with chickpeas, hummus goes well with carrots, cucumbers and bell peppers.
Marinade. Marinate your favorite vegetables and then grill or roast them.
Sauce. Serve veggies with a sauce like a balsamic reduction, oil-based salad dressing or a spritz of lemon juice.
“Don’t be afraid to be creative,” Shaina says. “And try to eat different kinds of vegetables. Every vegetable has a different blend of nutrients, so you’ll benefit from the variety.”
More from Shania Gross on WellTuned
Get more information about specific health terms, topics and conditions to better manage your health on bcbst.com. BlueCross BlueShield of Tennessee members can access wellness-related discounts on fitness products, gym memberships, healthy eating and more through Blue365®. BCBST members can also find tools and resources to help improve health and well-being by logging into BlueAccess and going to the Managing Your Health tab.