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
Nuts and Seeds- purchase Raw
then soak several hours then rinse to help eliminate enzyme inhibitors
then roast at low temp (150f) to further break down
do not use high heat or you will damage the good fats, food dehydrator makes this process easy
paleo process- sun-dried
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.
Starchy Vegetables - Cooked not Boiled (boiling leeches the most nutrients unless drinking the water too)
starch gelatinization--a change of structure into a form that resembles gelatin--results from cooking at temperatures higher than 70°C (158°F), which improves digestibility [Holm et al. 1988, Lee et al. 1985]
From Oste , heating (above 100°C, or 212°F) decreases meat protein digestibility.
Meat needs an acidic environment, eat your meat first so it can digest in a more acidic stomach environment
Ground meat(or very well masticated) is easier to digest and breakdown
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.
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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