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単語数: 1340語

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作成日: 2025/08/17 07:00

更新日: 2025/12/08 03:02

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A: Hey there, what's up?
   B: Just chilling. What's new with you?

A: Did you hear about this dietitian lady named Carlene Thomas? She says there are two types of people who ask her about eating veggies.

B: No, which ones?

A: The first kind wants to know how different cooking methods affect the nutrition in vegetables. And the other group wonders how to eat more veggies. Her simple answer is that the best veggies are the ones you actually want to eat!

B: Why's that?

A: Many people buy veggies they think they'll eat, but they don't end up using them and throw them away when they go bad. So, she said if they're going in the trash, it doesn't matter how you cook 'em!

B: But I thought cooked veggies are healthier?

A: Not always! Cooking can affect nutrition, but it depends on the method. For example, when we cook veggies with high heat for a long time, many nutrients break down. But cooking softens cell walls, making them easier to digest and increasing what dietitians call bioavailability - the body's ability to use nutrients.

B: Hmm... So cooked food can be more nutritious than raw?

A: Yeah! For example, cooked tomatoes release more of an antioxidant called lycopene, which is believed to prevent cancer. And cooked carrots have more beta-carotene that our bodies can absorb.

B: What about the cooking methods that are healthiest?

A: The shorter the cooking time, the more nutrients stay in the food. Steaming and microwaving are considered the most nutritious methods because they require no fat and use little time. But boiling runs the risk of losing water-soluble nutrients like vitamin C, B1, and folate.

B: What should we do with the water from boiled veggies? Can we still drink it or use it for soups?

A: You could! You can save it and use it for other purposes. Dietitians say it's okay to use a small amount of fat too, as it helps our bodies absorb fat-soluble vitamins better.

B: Thanks for sharing that! I learned something new today.

A: Me too! It was interesting finding out about how different cooking methods affect veggies' nutrition and what we can do to make them more delicious and nutritious at the same time. :)
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Carlene Thomas is a dietitian, a person who gives advice about healthy foods to eat.

When it comes to eating healthy vegetables, Thomas says there are two kinds of people who ask her for advice.

The first kind wants to know how different cooking methods affect the nutrition in vegetables. The other kind of person wants to know how to eat more vegetables. Thomas’ simple answer to both groups is this: The best vegetables are the ones you actually want to eat.

Thomas told the Associated Press that many people buy vegetables that they think they will eat. Maybe the produce is popular or someone is bringing attention to it on social media. But then they end up not using it. That means the vegetable gets thrown away after it goes bad.

In that case, Thomas said, “It doesn’t matter how you cook them, because if they’re going in the trash, they’re not in your body.”

However, Thomas said research shows cooking methods do affect nutrition. But it is not as simple as comparing raw, or uncooked, vegetables to cooked ones. Cooking methods can include steaming, roasting, boiling, or sauteing.

So, are raw vegetables healthier than cooked? Not always.

When vegetables are cooked with high heat for a long period of time many nutrients break down. However, cooking softens the cell walls in vegetables, making them easier for the body to digest.

Cooking changes the structure of vegetables which increases what dietitians call bioavailability. This is the body’s ability to use the nutrients in vegetables, Thomas said.

Cooked food is often more nutritious than raw food. For example, cooked tomatoes release more of the antioxidant lycopene than raw tomatoes, she said. Lycopene is believed to have qualities that prevent cancer.

Also, cooked carrots have more beta-carotene that can be absorbed by the body. Roasting pumpkins, carrots and sweet potatoes increases available carotenoids. These antioxidants are thought to prevent inflammation in the body.

Which cooking methods are the healthiest?

However, the shorter the cooking time, the more nutrients are kept in the food. That advice comes from Amber Pankonin, a dietitian in the U.S. state of Nebraska.

Cooking over boiling water, or steaming, and in a microwave are considered the most nutritious methods. These two methods use little time and require no fat.

Another healthy method is blanching. This is when you boil vegetables in water for a minute or two. But not too long. Boiling vegetables runs the risk of losing water-soluble nutrients including vitamin C, B1 and folate.

Thomas explained the reason boiling is not good for vegetables: The nutrients are "... leaching into the water, and you’re tossing out the water.”

However, you could save the water from boiled vegetables and use it for other purposes, such as soups, or just drink it.

What about taste?

Dietitians say there is no problem using a small amount of fat. Besides making vegetables taste better, a little cooking oil helps the body to absorb fat-soluble vitamins, said Pankonin.

That means more vitamin A from squash, carrots, and sweet potatoes; more vitamin D from mushrooms; more vitamin E from bell peppers, leafy greens and asparagus; and more vitamin K from greens, broccoli and onions.

For pan frying or sauteing, Pankonin suggests cooking with enough oil so the vegetables do not stick to the pan. The amount of oil will depend on the quantity of vegetables and the size of the pan.

For roasting, you will likely need more oil. Despite the longer cooking time, roasting will still keep some nutrients and will increase the flavor with the heating of natural sugars.

“Flavor is king,” Pankonin said. “I would much rather see people roasting their vegetables and enjoying them.”

I’m Anna Matteo.

Albert Stumm reported this story for The Associated Press from New York City. Anna Matteo adapted it for VOA Learning English.

_______________________________________

Words in This Story

produce –n. fresh fruits and vegetables

roast –v. to cook with dry heat in an oven

sauté –v. to cook using fat in a flat pan on a stovetop

digest –v. to biologically change food in the digestive system to forms that can be directly used by organs and tissue in the body

antioxidant –n. a substance that prevents oxygen from chemically changing food

absorb –v. to take into and biologically use in the body

inflammation –n. swelling and reddening of tissue in the body

blanch –v. to cook something in hot water for a brief time

water-soluble –adj. able to dissolve in water

leach –v. to remove a substance from a material by having it dissolve in water

toss out –v. (phrasal) to throw away

pan –n. a relatively flat metal cooking tool usually used for frying

flavor –n. the taste of something

Forum
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Quiz 1:
        According to Carlene Thomas, which of the following is not important when it comes to eating healthy vegetables?
        A. Knowing how different cooking methods affect the nutrition in vegetables.
        B. Finding out what vegetables you actually want to eat.
        C. The popularity of a vegetable on social media.
        D. The taste of the vegetables.

Quiz 2:
        Which method of cooking is considered the most nutritious according to Amber Pankonin?
        A. Boiling vegetables for a long period of time.
        B. Roasting vegetables with little oil.
        C. Cooking vegetables over boiling water or steaming.
        D. Frying vegetables in a lot of oil.

Quiz 3:
        What happens to the nutrients when vegetables are cooked with high heat for a long period of time?
        A. The nutrients break down.
        B. The nutrients become more easily digestible.
        C. The nutrients increase in the body's ability to use them.
        D. The nutrients are absorbed better by the body.

[Answer block]
        Answers:
        Quiz 1: B
        Quiz 2: C
        Quiz 3: A

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