Broccoli is one of the most popular vegetables in the world. It’s low in calories and high in nutrients, yet there are many conflicting opinions about whether it’s better to eat cooked or raw. In this article, we’ll help you sort through the science and decide which method is best for your health.
Broccoli is a nutritious vegetable that can be eaten raw or cooked.
Broccoli is a nutritious vegetable that can be eaten raw or cooked. It’s packed with vitamins, minerals and other nutrients.
While both forms are healthy, there are some differences between the two. Let’s review what cooking does to broccoli, what happens when you eat it raw and consider which is better for you overall.
Broccoli is easier for the body to digest when cooked.
One of the biggest benefits of cooking broccoli is that it’s easier to digest. Broccoli contains a lot of fiber, and most people can’t handle too much fiber in their diet. Fiber is beneficial for your digestion, but if you eat too much at once, or don’t have time for food to pass through your system before eating more, digestive problems can result. The good news is that when you cook broccoli, the amount of fiber goes down—presumably because it breaks down during cooking—so it becomes easier to digest.
For example, raw broccoli contains around three grams less total carbohydrate than cooked (per 100 grams), mostly due to its high water content (which isn’t present after cooking).
Cooking broccoli removes nutritional benefits, but may also reduce risks of stomach and esophageal cancer.
Broccoli is a healthy vegetable, but there are some things to keep in mind if you’re thinking about cooking it.
- Cooking broccoli reduces the amount of sulforaphane, a compound that some studies have shown may reduce cancer risks.
- While cooking broccoli may reduce its health benefits, it may also help prevent stomach and esophageal cancer. In fact, research indicates that consuming more than two servings of cruciferous vegetables per week can lower your risk of esophageal cancer by up to 42%.
Cooking broccoli too long can also remove nutritional benefits.
Cooking broccoli too long can also remove nutritional benefits.
How to cook broccoli:
- Don’t overcook it – steaming is best.
- Don’t boil it, as boiling releases more of the anticancer compound sulforaphane than other methods of cooking. If you must boil your broccoli, be sure not to do so for too long–thirty seconds should do the trick! If you choose to microwave your broccoli, be sure not to cook it for too long either–about 5 minutes should be sufficient for one cup of chopped florets or stalks (again, adjust according to size). You may also use a stir-fry pan instead on this occasion. Finally, don’t steam them for very long in order to preserve their nutritional content; five minutes should suffice if you have only a few cups’ worth of florets/stalks at hand
Broccoli is full of nutrients either way, but eating it raw may offer more health benefits.
Broccoli is a great source of fiber, vitamins C and K, folate, manganese and potassium. The raw form also contains some vitamin B6 and magnesium.
In addition to its nutrients (which you can read about here), broccoli has two other benefits: it’s relatively low in calories and high in volume. This makes it an ideal choice if you’re trying to lose weight or simply need more volume without the extra calories.
Conclusion
So, should you eat cooked or raw broccoli? It depends on what your goals are. If you’re trying to get the most nutrients in your diet, it may be better to eat it raw. But if you’re looking for a way to reduce your risk of cancer and digestive problems, then cooking may be better. As always with food choices, balance is key!
