{"id":7746,"date":"2023-09-28T19:22:57","date_gmt":"2023-09-28T12:22:57","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=7746"},"modified":"2023-09-28T19:22:57","modified_gmt":"2023-09-28T12:22:57","slug":"are-nutrients-preserved-by-pressure-cooking","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=7746","title":{"rendered":"Are Nutrients Preserved by Pressure Cooking?\u00a0\u00a0"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p><span data-contrast=\"none\">How does Dr. Greger pressure steam his greens?<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">In a review of more than one hundred articles about the effects of cooking on vegetables, researchers <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24227349\" target=\"_blank\" rel=\"noopener\"><span data-contrast=\"none\">tried<\/span><\/a><span data-contrast=\"none\"> to find the sweet spot. On the one hand, heat can destroy certain nutrients, but on the other hand, softening the tissues can make them more bioavailable. Researchers <\/span><span data-contrast=\"none\">settled<\/span><span data-contrast=\"none\"> upon steaming as the best cooking method to preserve the most nutrition because the vegetable isn\u2019t dunked in water or oil where the nutrients can leach out and excessive dry-heat temperatures aren\u2019t reached either. They <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24227349\" target=\"_blank\" rel=\"noopener\"><span data-contrast=\"none\">acknowledge<\/span><\/a><span data-contrast=\"none\">, however, that of all of the common cooking methods, we know the least about pressure cooking, as you can see in the graph below and at 0:37 in my video <\/span><a href=\"https:\/\/nutritionfacts.org\/video\/does-pressure-cooking-preserve-nutrients\/\" target=\"_blank\" rel=\"noopener\"><b><span data-contrast=\"none\">Does Pressure Cooking Preserve Nutrients?<\/span><\/b><\/a><span data-ccp-props=\"{}\">.<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-95745\" src=\"https:\/\/nutritionfacts.org\/app\/uploads\/2023\/09\/0-37-1.png\" alt=\"\" width=\"1920\" height=\"1080\" srcset=\"https:\/\/nutritionfacts.org\/app\/uploads\/2023\/09\/0-37-1.png 1920w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/09\/0-37-1-960x540.png 960w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/09\/0-37-1-1024x576.png 1024w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/09\/0-37-1-768x432.png 768w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/09\/0-37-1-1536x864.png 1536w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/09\/0-37-1-480x270.png 480w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/09\/0-37-1-1200x675.png 1200w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/09\/0-37-1-720x405.png 720w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/09\/0-37-1-540x304.png 540w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\"\/><\/p>\n<p><span data-contrast=\"none\">There are all sorts of fancy electric pressure cookers, like the Instant Pot. They\u2019re great for quickly <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18298732\" target=\"_blank\" rel=\"noopener\"><span data-contrast=\"none\">cooking<\/span><\/a><span data-contrast=\"none\"> dried beans with just a touch of a button, but what happens to the nutrition? Let\u2019s look at black beans. (See the chart below and at 1:01 in my <\/span><a href=\"https:\/\/nutritionfacts.org\/video\/does-pressure-cooking-preserve-nutrients\/\" target=\"_blank\" rel=\"noopener\"><b><span data-contrast=\"none\">video<\/span><\/b><\/a><span data-contrast=\"none\">.) The antioxidant content of presoaked black beans <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18298732\" target=\"_blank\" rel=\"noopener\"><span data-contrast=\"none\">boiled<\/span><\/a><span data-contrast=\"none\"> for about an hour, a usual cooking time, is high, but it\u2019s even higher when pressure cooked for 15 minutes. In fact, researchers found <\/span><i><span data-contrast=\"none\">six times<\/span><\/i><span data-contrast=\"none\"> the antioxidant levels in the pressure-cooked beans. I\u2019ve been pressure-cooking beans just because I like their texture better (the canned ones can be a bit mushy for me) and dried beans are so cheap compared to canned ones. But now we know they\u2019re tastier, cheaper, <\/span><i><span data-contrast=\"none\">and<\/span><\/i><span data-contrast=\"none\"> healthier. That\u2019<\/span><span data-contrast=\"none\">s quite the triple threat.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-95747\" src=\"https:\/\/nutritionfacts.org\/app\/uploads\/2023\/09\/1-01.png\" alt=\"\" width=\"1920\" height=\"1080\" srcset=\"https:\/\/nutritionfacts.org\/app\/uploads\/2023\/09\/1-01.png 1920w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/09\/1-01-960x540.png 960w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/09\/1-01-1024x576.png 1024w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/09\/1-01-768x432.png 768w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/09\/1-01-1536x864.png 1536w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/09\/1-01-480x270.png 480w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/09\/1-01-1200x675.png 1200w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/09\/1-01-720x405.png 720w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/09\/1-01-540x304.png 540w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\"\/><\/p>\n<p><span data-contrast=\"none\">What about pressure-cooking<\/span><span data-contrast=\"none\">\u00a0vegetables<\/span><span data-contrast=\"none\">?<\/span><span data-contrast=\"none\"> As you can see below and at 1:35 in my <\/span><a href=\"https:\/\/nutritionfacts.org\/video\/does-pressure-cooking-preserve-nutrients\/\" target=\"_blank\" rel=\"noopener\"><b><span data-contrast=\"none\">video<\/span><\/b><\/a><span data-contrast=\"none\">, vitamin C <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/7792260\/\" target=\"_blank\" rel=\"noopener\"><span data-contrast=\"none\">is<\/span><\/a><span data-contrast=\"none\"> one of the more heat-sensitive nutrients. Researchers found that saut\u00e9ing spinach or amaranth leaves in a pan for 30 minutes destroyed about 95 percent of the vitamin C, whereas ten minutes in a pressure cooker wiped out only about 90 percent. But who pressure cooks spinach for ten minutes or<\/span><span data-contrast=\"none\"> saut<\/span><span data-contrast=\"none\">\u00e9s it for half an hour? Regardless, even then, not many effects were found either way on beta-carotene levels.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-ccp-props=\"{}\"><img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-95749\" src=\"https:\/\/nutritionfacts.org\/app\/uploads\/2023\/09\/1-35.png\" alt=\"\" width=\"1920\" height=\"1080\" srcset=\"https:\/\/nutritionfacts.org\/app\/uploads\/2023\/09\/1-35.png 1920w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/09\/1-35-960x540.png 960w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/09\/1-35-1024x576.png 1024w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/09\/1-35-768x432.png 768w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/09\/1-35-1536x864.png 1536w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/09\/1-35-480x270.png 480w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/09\/1-35-1200x675.png 1200w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/09\/1-35-720x405.png 720w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/09\/1-35-540x304.png 540w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\"\/><\/span><span data-contrast=\"none\">Vitamin C is but one of many antioxidants, though. What about the effects of pressure <\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1111\/j.1745-4514.2009.00316.x\"><span data-contrast=\"none\">cooking<\/span><\/a><span data-contrast=\"none\"> on <\/span><i><span data-contrast=\"none\">overall<\/span><\/i><span data-contrast=\"none\"> antioxidant capacity? At 2:07 in my <\/span><a href=\"https:\/\/nutritionfacts.org\/video\/does-pressure-cooking-preserve-nutrients\/\" target=\"_blank\" rel=\"noopener\"><b><span data-contrast=\"none\">video<\/span><\/b><\/a><span data-contrast=\"none\">\u00a0and below, you can see a table of different cooking methods researchers<\/span> <a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1111\/j.1745-4514.2009.00316.x\" target=\"_blank\" rel=\"noopener\"><span data-contrast=\"none\">compared<\/span><\/a><span data-contrast=\"none\">\u2014f<\/span><span data-contrast=\"none\">or example, 12 minutes of boiling, 5 minutes of pressure cooking, and 6 minutes of microwaving carrots. The researchers <\/span><span data-contrast=\"none\">found<\/span><span data-contrast=\"none\"> that cooking carrots increased their antioxidant potential and pressure cooking nearly <\/span><i><span data-contrast=\"none\">doubled<\/span><\/i><span data-contrast=\"none\"> their antioxidant value. In contrast, no matter how peas were cooked, their antioxidant capacities took a hit.\u00a0<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-ccp-props=\"{}\"> <img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-95751\" src=\"https:\/\/nutritionfacts.org\/app\/uploads\/2023\/09\/2-07.png\" alt=\"\" width=\"1920\" height=\"1080\" srcset=\"https:\/\/nutritionfacts.org\/app\/uploads\/2023\/09\/2-07.png 1920w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/09\/2-07-960x540.png 960w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/09\/2-07-1024x576.png 1024w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/09\/2-07-768x432.png 768w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/09\/2-07-1536x864.png 1536w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/09\/2-07-480x270.png 480w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/09\/2-07-1200x675.png 1200w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/09\/2-07-720x405.png 720w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/09\/2-07-540x304.png 540w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\"\/><\/span><\/p>\n<p><span data-contrast=\"none\">What about greens? Chard wasn\u2019t <\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1111\/j.1745-4514.2009.00316.x\" target=\"_blank\" rel=\"noopener\"><span data-contrast=\"none\">affected<\/span><\/a><span data-contrast=\"none\"> much across the board, but for spinach, microwaving beat out both pressure cooking and boiling, and pressure cooking beat out boiling\u2014even though pressure cooking is actually boiling, but in less time and at a higher temperature. However, the cooking <\/span><i><span data-contrast=\"none\">time<\/span><\/i><span data-contrast=\"none\"> appeared to trump the temperature; the researchers saw significantly less nutrient loss when pressure-cooking spinach for three and a half minutes compared to boiling for eight.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">The researchers <\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/19476337.2016.1154609\" target=\"_blank\" rel=\"noopener\"><span data-contrast=\"none\">found<\/span><\/a><span data-contrast=\"none\"> the same thing with those magical cancer-fighting glucosinolate compounds in cruciferous greens, which are the healthiest ones, including kale, collards, and turnip greens. As you can see in the graph below and at 3:08 in my <\/span><a href=\"https:\/\/nutritionfacts.org\/video\/does-pressure-cooking-preserve-nutrients\/\" target=\"_blank\" rel=\"noopener\"><b><span data-contrast=\"none\">video<\/span><\/b><\/a><span data-contrast=\"none\">, they <\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/19476337.2016.1154609\" target=\"_blank\" rel=\"noopener\"><span data-contrast=\"none\">had<\/span><\/a><span data-contrast=\"none\"> the highest nutrient levels when they were raw. Three-quarters were wiped out by boiling, but less than half were eliminated by pressure cooking. Steaming beat both methods, retaining more nutrients than boiling or pressure cooking, because the greens weren\u2019t dunked in water, which can leach out the nutrients. But, even though the pressure-cooked greens were immersed just as much as the boiled greens were, there were only half the nutrient losses, presumably because it was only half the cooking time\u2014seven minutes pressure cooking compared to 15 minutes boiling.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-ccp-props=\"{}\"> <img decoding=\"async\" loading=\"lazy\" class=\"aligncenter size-full wp-image-95753\" src=\"https:\/\/nutritionfacts.org\/app\/uploads\/2023\/09\/3-08.png\" alt=\"\" width=\"1920\" height=\"1080\" srcset=\"https:\/\/nutritionfacts.org\/app\/uploads\/2023\/09\/3-08.png 1920w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/09\/3-08-960x540.png 960w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/09\/3-08-1024x576.png 1024w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/09\/3-08-768x432.png 768w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/09\/3-08-1536x864.png 1536w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/09\/3-08-480x270.png 480w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/09\/3-08-1200x675.png 1200w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/09\/3-08-720x405.png 720w, https:\/\/nutritionfacts.org\/app\/uploads\/2023\/09\/3-08-540x304.png 540w\" sizes=\"auto, (max-width: 1920px) 100vw, 1920px\"\/><\/span><\/p>\n<p><span data-contrast=\"none\">What if you cut down that time even more by <\/span><i><span data-contrast=\"none\">pressure<\/span><\/i><span data-contrast=\"none\"><em> steaming<\/em>, for instance, by adding a layer of water at the bottom of an electric pressure cooker, dropping it in a metal steaming basket, then putting in the greens and steaming them under pressure? That\u2019s how I cook the greens I eat every day. I\u2019ve always loved collards, especially in Southern-inspired cooking or Ethiopian cuisine, and I found I could get that same melt-in-your-mouth texture simply by steaming them under pressure for zero minutes. <\/span><i><span data-contrast=\"none\">Zero minutes?<\/span><\/i><span data-contrast=\"none\"> Yes. Just set the pressure cooker to zero so it shuts off as soon as it reaches the cooking pressure, then immediately open the quick-release valve to release the steam. The greens turn out tender, a bright emerald, and cooked to<\/span><span data-contrast=\"none\"> perfec<\/span><span data-contrast=\"none\">tion. Give it a try, and let me know what you think.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"none\">I love covering practical topics\u2014ones we may need to consider day-to-day when making decisions. Check out some of my other videos, including some cooking ones, in the Related Videos below.<\/span><span data-ccp-props=\"{}\">\u00a0<\/span><\/p>\n<p><span class=\"et_social_bottom_trigger\"\/>  <\/div>\n<p><script>\n            !function(f,b,e,v,n,t,s)\n            {if(f.fbq)return;n=f.fbq=function(){n.callMethod?\n                n.callMethod.apply(n,arguments):n.queue.push(arguments)};\n            if(!f._fbq)f._fbq=n;n.push=n;n.loaded=!0;n.version='2.0';\n            n.queue=[];t=b.createElement(e);t.async=!0;\n            t.src=v;s=b.getElementsByTagName(e)[0];\n            s.parentNode.insertBefore(t,s)}(window, document,'script',\n                'https:\/\/connect.facebook.net\/en_US\/fbevents.js');\n            fbq('init', '1582627921973608');\n            fbq('track', 'PageView');\n        <\/script><br \/>\n<br \/><div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n<\/p>\n","protected":false},"excerpt":{"rendered":"<p>How does Dr. Greger pressure steam his greens?\u00a0 In a review of more than one hundred articles about the effects of cooking on vegetables, researchers tried to find the sweet spot. On the one hand, heat can destroy certain nutrients, but on the other hand, softening the tissues can make them more bioavailable. Researchers settled &hellip;<\/p>\n","protected":false},"author":3,"featured_media":7747,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-7746","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.9 - aioseo.com -->\n\t<meta name=\"description\" content=\"How does Dr. Greger pressure steam his greens? In a review of more than one hundred articles about the effects of cooking on vegetables, researchers tried to find the sweet spot. On the one hand, heat can destroy certain nutrients, but on the other hand, softening the tissues can make them more bioavailable. 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