This is about the “antioxidant capacity thanks to phenols” Recall that the Mediterranean diet Spanish is characterized by a high consumption of vegetables and extra virgin olive oil, two important sources of dietary phenols, whose consumption is recommended in the prevention of cancer and diabetes, among others.

Now this type of antioxidants can change during the domestic process food, whether by loss or increase in its concentrations. So, in order to highlight what cooking method would be best for health, the researchers set up an experiment in which they cooked the diced portions of 120 grams seeded and seeded potato, pumpkin , tomato and eggplant.

Cooking: fried, boiled or cooked in a mix of water and extra virgin olive oil

Different cooking methods were Experienced: fried and sautéed in olive oil extra virgin, boiled in water or cooked in a mixture of water and olive oil extra virgin, according to a methodology and stringent scientific conditions .

They have thus shown that frying in extra virgin olive oil is the cooking technique beneficial to health. Because it increases the more the phenolic fraction of fresh vegetables during cooking. The results of these experiments demonstrated that the use of extra-virgin olive oil for frying vegetables increases their fat content and reduces their moisture. An effect that is not observed in the rest of the techniques. Or to quote Professor Cristina Sánchez Samaniego, one of the team’s researchers: “When comparing the total content of phenols in comparison with fresh vegetables, we find many discounts that increases according to The technique applied. oil as heat transfer medium increases the content of phenolic compounds in vegetables, the face of other techniques such as boiling, the heat transfer occurs across the water “.

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“Therefore, we can say that this technique produces larger increases associated with the phenolic fraction, which implies an improvement in the cooking process, even if it increases the caloric density of foods because of the amount of oil absorbed “

The best method of cooking

Via frying phenols present in extra-virgin olive oil are transmitted to plants , enriching them with exclusive oil phenolic compounds, which are not found naturally in vegetables. “Therefore, we can say that frying is the technique that produces larger increases associated with the phenolic fraction, which implies an improvement in the cooking process, even if it increases the caloric density of foods because of the amount of oil consumption, “says Samaniego.

In other words, frying in extra virgin olive oil is the healthiest cooking method in terms of disease prevention such as cancer and diabetes, but also the most calories. Or in other words: it’s healthier, but more fat. Note however that each of culinary techniques had the effect of increasing the antioxidant capacity of the four vegetables. The researcher states however that: “When the content of phenols raw vegetable is high, the total phenol content further increases if we include olive oil extra virgin during the process and that the application of boiling process does not affect the final concentrations. Therefore, we must emphasize that frying and sauté preserve and enrich the phenolic composition. The cooking process includes water may be advisable when the foods are eaten with cooking medium, and adding extra-virgin olive oil improves the phenolic profile and compensates for deficiencies raw food. ”