Are carrots good for nutrition raw, fried in oil, or steamed?


Whether carrots are fried or eaten raw, apart from the fact that nutrition scientists are concerned about this issue, it is estimated that there is no real foodie concern. After all, carrots are not too delicious, right? However, food processing and cooking practices do affect the absorption rate of some nutrients. Carotenoids in carrots are a classic example. Citing the conclusion of this paper published in food chemistry, it simulates the in vitro accessibility of carotenoids in carrots under different processing and cooking conditions, that is, whether the nutrients are easily absorbed. The carrots in the experiment were made into the following 4 appearances: raw diced, raw mashed, cooked (without oil) mashed carrots, and carrot mashed with added oil. The experimental process is to pass the above four types of carrots through the simulated fluid of gastric juice, and then enter the simulated fluid of the small intestine (pancreatin-bile mixture), extract the b-carotene released in this process, and then use HPLC method. The amount of b-carotene. The results of the experiment were: raw carrots that were diced released only 3% of b-carotene, while raw carrots that were mashed suddenly increased to 21%, and mashed carrots cooked without oil released a further 27%, and finally As expected, cooked carrot puree cooked in oil released a whopping 39% of b-carotene. (The release trend of a-carotene is also similar to that of b-carotene.) Although this is an in vitro experiment, it can also indirectly prove that eating a whole carrot raw is likely to have little effect on vitamin A supplementation, and the best way is Chopped carrots as much as possible and cooked with grease. And the required fat is very small, about 3-5g/meal is enough. So you don't need to fry carrots with big oil. The biggest conclusion of this experiment actually shows that the easier the digestion of carrots (both crushing and cooking increase its digestibility), the easier it is to release carotene, while adding oil only slightly increases its nutrient release rate. And because in the body, human teeth usually chew carrots to make them smaller than blocks, so the effect of raw carrots is better than in the experiment. It is worth adding that carotenoids are relatively resistant to high temperatures, but stir-frying in Chinese cooking has a certain degree of damage to carotenoids due to the high temperature and dehydration cooking. So in terms of cooking method, steaming is the best. In addition, some small pot friends said that carrots themselves do not need oil, but what about the effect of bringing their own oil when eating?

For the time being, I have not found the experimental data, but it can be inferred that oil-free carrots can indeed improve the utilization of carotenoids with the fat in other foods (compared to eating alone without oil), but whether It's hard to say if you can cook carrots with oil so hot. The same chestnuts also work for the fat-soluble lycopene in tomatoes. A lot of raw carrots were fried, indicating that the crispy taste of carrots still has many fans