Does Roasting Vegetables Ruin Nutrients?


Everybody loves roasted greens, proper? But does roasting veggies, from air fryer roasted greens to sheet pan roasted greens, destroy their dietary worth? Learn all about this scorching matter right here.

Delicious, golden brown, roasted veggies are as scorching as ever! The artwork of roasting recent veggies, corresponding to asparagus, cauliflower, and brussels sprouts, on a pan over excessive warmth with a contact of olive oil and seasonings makes them style merely divine. Whether it’s sheet pan roasted greens, air fryer roasted greens, and even roasting frozen greens, the result’s pure genius. The carbohydrates within the veggies caramelize, mellowing out sturdy flavors into golden, toasty perfection—all with a pleasant nice crunch. What’s to not like? In specific, roasted root greens, corresponding to parsnips, carrots, candy potatoes, and turnips end in a tremendous textures and flavors. You can serve roasted veggies as a side-dish, and in salads, kebabs, grain bowls, pasta, sandwiches, wraps, pita, and the listing goes on. Some of my favourite roasted veggie recipes embody the next:

Roasted Winter Vegetables Smothered in Tahini Sauce

But does roasting greens destroy vitamins? Today, I’m answering your prime questions on whether or not roasting veggies ruins vitamins.

Question: I really like roasted greens, however does roasting them at excessive warmth destroy their vitamins?


No, you don’t have to forgo roasted veggies due to excessive warmth. The truth is that all types of cooking can destroy some of the vitamins (corresponding to vitamin C and B nutritional vitamins) in greens. But the flip facet is that some vitamins really grow to be extra bioavailable when greens are cooked, since cooking helps launch the vitamins from the cell partitions of the plant. These embody vitamins within the carotenoid household, corresponding to lycopene (present in tomatoes and purple peppers) and beta-carotene (in carrots, spinach and kale). Mushrooms, asparagus and cabbage provide extra antioxidant compounds when cooked in contrast with uncooked. And antioxidant compounds in meals we eat could assist shield in opposition to most cancers and different illnesses.

Cauliflower Steaks with Puttanesca Sauce

One caveat: Charring may cause the formation of acrylamides (potential cancer-causing chemical substances), notably in starchy meals corresponding to potatoes. Instead, roast your starchy veggies to a golden brown. Meanwhile, some vitamins, corresponding to vitamin B-6 and folate in broccoli and the polyphenols (micronutrients that assist shield in opposition to most cancers and heart problems) in onions are higher preserved in uncooked vegetables and fruit. So, it’s good to take pleasure in a weight loss plan that has some uncooked and a few cooked meals to achieve the advantages of every. If you want roasted greens, proceed to take pleasure in them. Steaming, microwaving and boiling greens are additionally tremendous strategies, however decrease the water you utilize and size of time you prepare dinner them to protect vitamins. Try to keep away from frying them to maintain calorie ranges in examine and scale back general nutrient loss.

Roasted Orange Ginger Carrots

Here are extra roasted veggie recipes to take pleasure in:

Roasted Kohlrabi with Pumpkin Seeds
Maple and Balsamic Roasted Brussels Sprouts
Roasted Rosemary Potatoes and Tomatoes
Roasted Chicory with Pistachios and Pomegranates
Sheet Pan Roasted Vegetables and Beans with Za’atar

Another good technique to take pleasure in veggies is to grill them. Check out this step-by-step information for grilling greens right here.

Check out the opposite diet questions I’m answering at The Plant-Powered Dietitian:

About Ask Sharon:

As a part of my program “Ask Sharon”, I’m answering the highest query of the month submitted by way of my weblog, Facebook, Twitter or Instagram to reply right here. You may even win a prize! Don’t overlook to submit your burning diet query this month through my weblog, or different social media. 

Main picture: Roasted Sesame Broccolini from California Vegan, revealed in 2021.



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