Dietetic Technician Practice Test

What is a recommended method for cooking vegetables to retain their nutrients?

1. steaming

2. boiling

3. deep frying

4. roasting

The correct answer is: steaming

Steaming is a recommended method for cooking vegetables to retain their nutrients because it involves minimal exposure to water, which limits the leaching of vitamins and minerals that can occur during cooking. In steaming, vegetables are cooked by the steam produced from boiling water without direct contact with the water and often at lower temperatures. This gentle cooking process helps preserve colors, textures, and essential nutrients, especially water-soluble vitamins such as vitamin C and several B vitamins, which are particularly sensitive to heat and water. In contrast, boiling can lead to significant loss of vitamins and minerals, as nutrients may dissolve into the cooking water. Deep frying tends to cause not only nutrient loss through heat but also adds unhealthy fats and calories, potentially negating the health benefits of the vegetables. Roasting, while flavorful and capable of enhancing certain textures, can also lead to nutrient loss due to longer cooking times and higher temperatures, which may degrade sensitive nutrients.