Cooking is a general term that defines all forms of heating your food, which include boiling, steaming, frying, and microwaving, among others. So, does cooking brussel sprouts destroy nutrients? Yes, cooking destroys nutrients in foods.
The level of nutrients destroyed during cooking depends on the cooking method employed.
It is essential not to overcook Brussels sprouts. They lose some nutrients and taste because they release an unpleasant sulfur smell associated with overcooked cruciferous vegetables.
In reality, cooking can boost the bioavailability of certain nutrients because it makes them simpler to absorb, even though it may cause the loss of some vitamins and minerals.
Related: Does-cabbage-lose-nutrients-when-cooked?
Do Brussel sprouts lose nutritional value when cooked?
When Brussels sprouts are cooked, they may undergo some nutritional changes because cooking destroy some nutrients in Brussel sprouts.
The levels of vitamins E and K increase during cooking, while those of water-soluble vitamins such as vitamin C decrease.
If you can avoid boiling your Brussels sprouts, that is perfect. Boiling decreases the concentration of vitamin C in vegetables because it is sensitive to heat.
A study shows that some cooking methods are healthier than others when cooking your food. For example, roasting your vegetables helps to conserve some nutrients better than steaming.
During cooking, vitamin C and B vitamins and minerals like potassium leach into the cooking water due to the veggies’ contact with water.
Although it is of little concern if the water is used to prepare soup or stew, it becomes an issue if you discard the water.
Boiling your Brussels sprouts can make them mushy and give them a bitter taste, which many don’t like.
Brussels sprouts contain a group of compounds known as glucosinolates. These glucosinolates have been associated with a potential reduction in iodine absorption.
Iodine is needed for thyroid function, and a lack of this critical mineral can result in goiter, characterized by abnormal thyroid gland enlargement.
Individuals with pre-existing thyroid conditions, such as hypothyroidism, may consider moderating their intake of glucosinolates to prevent any potential interference with thyroid function.
Are you concerned about your glucosinolate intake? Opt for boiling Brassica vegetables, such as Brussels sprouts, as this method significantly reduces glucosinolate content.
However, steaming helps to preserve these beneficial compounds.
Remember, moderation is essential for maintaining a healthy and balanced nutritional intake of any food you consume.
Also read: Does cooking kale destroy nutrients?
Are cooked Brussel sprouts healthy?
Brussels sprouts are a nutritious green vegetable. Brussels sprouts are soft when cooked and edible; they are served raw and crunchy once shredded. They are high in nutrients and can be used in a variety of dishes.
Brussels sprouts are high in antioxidants, ranking third only to kale and spinach. Antioxidants are molecules that can help you stay healthy by protecting your cells from damage.
A half-cup of cooked Brussels sprouts contains about half the required vitamin C daily. Brussels sprouts are high in fiber, potassium and a rich source of folate.
Consuming Brussels sprouts and other cruciferous vegetables, such as cabbage and kale, regularly may help avoid several common malignancies.
How do you cook Brussel sprouts without losing nutrients?
Apart from steaming Brussels sprouts, you can also sauté, blanch, and roast them.
These cooking methods can help raise the temperature to kill harmful bacteria without destroying their nutrients.
Any cooking technique that requires little or no water and heats up fast can help conserve much of the nutrients in your vegetables. Therefore, microwaving can help preserve nutrients like vitamin C.
Since heat degrades vitamins C, K, and B-vitamins, cook those vegetables rich in these nutrients with minimal heat and as little water as possible. Steaming, microwaving, and stir-frying are better options than boiling.
When you steam your vegetables, more vitamins are retained than when you boil them.
Also, sautéing in a healthy cooking oil like extra-virgin olive oil can be a great way to cook many vegetables.
Why do you soak Brussel sprouts before cooking?
Would you like to maximize your Brussels sprouts and cut their cooking time? Soak and parboil them in salted water.
Although you do not typically need to soak your Brussels sprouts prior to cooking, when grilling, you need to parboil them in some way, or else the outsides will burn before the centers become tender.
While the salt helps to reduce the bitterness, parboiling your Brussels sprouts can shorten cooking times and soften the leaves.
Thus, you can easily focus on perfectly crispy and caramelized Brussels sprouts in less time in the oven or sauté pan.
Though it’s not entirely clear how or why salt counters bitterness, it certainly does.
Why blanch Brussel sprouts before cooking?
Blanching is a technique in which vegetables are swiftly boiled in hot water until partially cooked, then quickly dipped in cold water or an ice bath to stop the cooking process.
The secret to cooking Brussels sprouts faster is to blanch them in boiling water and sock them in an ice bath.
It also aids in their appearance and taste after cooking.
It’s the same method I use before cooking Brussels sprouts in an air fryer since it ensures a lovely crispy texture on the surface while keeping the inside tender.
Blanching vegetables speed up their cooking time while preserving their color, nutrition, and flavor. Blanching is also necessary before freezing certain vegetables.
Also read: Can I freeze kale without blanching?
Cooking reduces goitrogen in Brussel sprouts
Boiling Brussels sprouts and other cruciferous vegetables like cabbage and broccoli have been found to reduce their goitrogen content because heat deactivates the enzyme myrosinase.
Myrosinase is an enzyme responsible for breaking glucosinolates into goitrogen and other end products.
Goitrogens are chemicals that interfere with the regular operation of the thyroid gland, which makes it difficult for the thyroid to make the hormones your body requires for normal metabolic function.
However, boiling could reduce some of the beneficial effects of Brussels sprouts and other cruciferous vegetables like kale, so to reap most of their benefits, eat some raw and some cooked.
conclusion
Some cooking techniques may destroy certain nutrients in Brussel sprouts, and some increase the availability of certain nutrients.
Cooking for shorter times at lower temperatures with less water yields the most outstanding outcome.
Use the appropriate cooking methods to maximize your food’s nutritional quality.