What are we doing when we process our food?

It seems like just about all food is processed in one way or another and most of us don't even realize it. Whether it is frozen, dried, cooking or heated, what does this processing actually do to our food?

After doing a little research, I stumbled upon an interesting post at NutritionData.com, which lists the effects of such processing:

http://www.nutritiondata.com/topics/processing

Looking at these numbers, these are large losses! Cooking and draining your food can reduce up to 75% of your nutrients!!!

But why does this happen? One theory is that anytime hot water touches your food, it takes nutrients from the food, which stay in the water. This means that this nutrient loss can be avoided by consuming that water. Am I asking you to boil carrots and then drink the left over water, absolutely not. But consider making soups or other saucy dishes that allow you to consume the liquids that steal your nutrients. (Be careful many of these sauces are empty calories, and have some of that wonderful high fructose corn syrup in it, so use sparingly)

Also consider steaming your vegetables, as opposed to boiling them. This will allow for less contact with the water and more nutrients being retained. The more al dente (raw) the vegetable, the better it will be for you! Also, Make sure you are washing your fruits and vegetables before eating them!

Grilling can be another good way to preserve nutrients, but that also comes with problems; Carcinogens. These come from what ever you are burning to heat up the food. Ways to lessen the amount of carcinogens are:

- Marinating
- Keep the grill at a lower temperature
- Don't overcook your food

Whats the moral of the story?

The less cooking/processing the better! But be careful, and do your research before eating raw. Many foods (Legumes, Beans, Meats) can contain bacteria and even be toxic if eaten in raw form.

How has this info impacted my diet?

• I always steam my vegetables as little (al dente) as possible


• I grill my meats as little as possible on the foreman! No burning = No Carcinogens