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I'm looking for a guide on how to cook and prepare food for optimal digestion for different types of foods whether it's better to steam, roast, grill or eat raw this is obviously a different answer for different food and nutrient types.. Anyone know a good resource for a scientific answer to this? Not simply preferencial |
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the WPF has a bunch of junk of traditional ways to prepare foods , most of the soaking/fermenting does increase bioavialbilty. In general just cooking helps a ton. Aging meats can have an affect. Another thing to look at is digestive enzymes and pairing foods that have them with your meals, though since some are sweet fruits moderation is key if you don't want to go straight to pill form. E.G. raw Pineapple, papaya, Kiwi, and figs contain digestive enzymes that are protease's and help with digestion of meat. |
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sorry, dont have a good source for you. however, ill toss this in: make sure to always cook (boil, oven roast with fat, etc) CRUCIFEROUS veg. I consistently come across articles linking raw CRUCIFEROUS veg being goitrogenic if consumed in good quantities. Personally heres what i do: Broccoli, cauliflower, summer squash: lightly steam then eat with butter. Tough greens like kale, chard, etc: saute with lots of fat. Light greens like arugula, mixed salad, etc: raw with fat (usually olive oil) avocados: raw (usually in guac) onions, garlic: usually oven roast garlic and eat with fat and saute onions in fat. celery: peel outer fibrous layer and eat raw, usually with salsa (which is from a jar, which has been pasteurized - thus cooked) Those are like 99% of the veg i eat so thats pretty much all i do. |
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This may help: USDA Table of Nutrient Retention Factors - Release 6 (2007) http://www.ars.usda.gov/Services/docs.htm?docid=9448 It doesn't have figures for when cooking makes some nutrients more available - I'll try to find that later. |
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