Questions about vegetables
Dear Donovan,
I have recently started eating healthy and I’m super excited; however, I’m unsure about a few things. Should I cut my vegetables with a steel knife? I heard that that destroys the minerals and vitamins and it is better to use a plastic knife or tear it with your fingers. I’ve also heard that blending your vegetables increases the sugar content and you may not get as much from them in a blended state. Also, how can I make vegetables more tasty without using a dressing that would defeat the purpose of being healthy?
Thanks for your interesting questions and I am very happy that you have decided to start eating healthy. This will definitely improve your health.
I, too, have heard that by cutting vegetables with a steel knife, this will reduce their mineral and vitamin content. However, I have not found any creditable source that can confirm or explain this situation. Studies have shown that a sharp knife is better for cutting vegetables compared to a dull knife. A dull knife can cause unnecessary cell damage to vegetables which can cause electrolyte loss from the vegetables, for example, potassium and calcium. In addition, once you break through the protective skin of vegetables, the flesh inside will be exposed to the air. Oxygen in the air can reduce antioxidant vitamins.
Overall, it should be noted that a common sense approach should be taken when preparing raw vegetables to get the best nutritional value from them. The risk of nutrient loss from vegetables generally becomes larger as the cut vegetable pieces becomes smaller. Therefore, tearing lettuce by hand is better than making shredded lettuce. It should be noted that it is better to prepare raw vegetables close to the time of consumption to get the most nutritional value.
Blending vegetables can be a great way to increase your consumption of vegetables. Vegetables are packed with minerals and vitamins. However, compared to fruits, vegetables are usually less desirable for most people. Blending vegetables is therefore a good way to increase vegetable intake. In addition, blending helps to break down the vegetables, making the nutrients more readily available.
It should be noted that unlike cooking, blending does not increase the sugar content of vegetables. However, blending may allow a larger amount of carrot or beetroot juice, for example, to be consumed. The fact that it is easier to drink than to eat could increase sugar consumption from these juices. A common sense approach has to be taken if one has a sugar problem.
Eating vegetable salads is a great way to add nutrients to your meals. However, it is always a challenge to make tasty and healthy vegetables without adding high-calorie salad dressings. Nevertheless, it can be done by mixing the right vegetables which create a great taste, not to mention look. In addition, by adding lime juice, celery, chopped onions, garlic, radish or beet, the taste of vegetables can be greatly improved. Also, in some cases, small amounts of fruits, nuts, raisins and even chick peas and lentils and avocado pear can be added to your salads. Natural vegetable seasonings can also be added for flavouring.
We will answer your weight-related questions
Are you struggling to lose weight or just need some advice on living a healthier life? Tell us about your health issues and we’ll have nutritionist and wellness coach Donovan Grant answer them for you. Grant has over 12 years’ experience in the fitness industry and is the owner of DG’s Nutrition and Wellness Centre, Suite 16, 39 Lady Musgrave Road, Kingston 5. Send your questions to clarkep@ jamaicaobserver.com.
