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There are so many delicious root vegetables in season right now, perfect for hearty soups recipes and delicious herb roasts. From carrots and brussels spouts to squash and eggplant, there are countless colorful ways to get your full daily servings of veggies right now. Fall meal planning can become increasingly more plant-based than your year-round diet, and that’s good for both your heart health and your waistline due the the high nutrient and fiber content. But there are some notable mistakes you might be making to your veggies when you cook them that’s negating some of the health benefits, weight loss experts say. Here’s everything you need to know about how to perfectly prepare yours:
Don’t: Overcook Them
“The best way to eat vegetables is keeping them a bit on the crunchy and raw side,” Dr. Amy Lee, a leading expert in weight control, obesity and nutrition explains. “When you over-cook vegetables and they turn into mush, you are also unintentionally breaking down fiber and depleting some of the vitamins as well as cell of the plant gets denatured.” Yikes!
Don’t: Eat Them Too Raw
While you don’t want to make them a mushy mesh, you also don’t want them too raw either. “Super raw vegetables with intact fiber can actually leach off some vitamins from your gut,” she warns.
Do: Use Citrus
So, what should you do to soften them without taking away the intrinsic nutritional value? “There are ways to soften the fibrous tissue with the use of acids and citrus (such as squeezing lemon juice or pickle it in rice vinegar),” Dr. Lee explains.
Do: Light Steam Or Sauté Them
“Lightly steaming or sautéing vegetables is the best way to retain most of its integrity and vitamins and minerals,” she says. Yum!
But the cooking method isn’t the only thing to think about: Dr. Lee says that what you pair your vegetables with and how you dress them can make a world of difference in their weight loss journey, too.
“One pet peeve of mind is finding out from my patients that they indeed eat vegetables, but when I realize what they eat it with and how they eat it can end up causing weight gain,” Dr. Lee warns. So, what does she advise?
Don't: Use Heavy Sauces
We love our buttery spinach dish, but when you can’t make out your spinach from the cream cheesy buttery sauce, then you are not getting the full health benefits of the spinach, she warns. "It is ok to indulge once in a while, but one should really not add heavy sauces (sugar and flour) and cream to vegetables."
Don't: Over-Dress Your Salad
"Another pet peeve is watching people drench their salads with a colorful dressing and at the end, no one can even tell what the vegetables are or taste like," Dr. Lee warns. So--a rule of thumb: if your veggies are indiscernible, it's time to lay off the dressings.
Don't: Fry Certain Vegetables
And lastly, did you know that frying your cauliflower and onions can actually make them much more calorically dense and that hot smoke point can destroy the natural vitamins of the vegetables? This is another cooking method to avoid, Dr. Lee warns.
