Does using a microwave oven compromise nutrition?

by Crista Barnes
(Calgary, Alberta, Canada)

How is nutrition compromised when 1) microwaving vegetables and 2) using parboiled rice?

I'm a dayhome provider and a mother who doesn't have a lot of time, but nutrition is very important to me. Sometimes I will microwave broccoli or other fresh veggies for 60 seconds when I'm in a rush and often I use parboiled brown rice. The only ingredient listed is "brown rice". I'm just wondering for each of these, how much am I compromising the nutrients of the food verses using regular long grain brown rice or by steaming or baking the veggies.

Thanks for your time,

Crista Barnes

Michelle says: Great question, Crista!

Unfortunately microwave ovens are not the ideal way to cook or heat up food. In fact, they could be quite dangerous. After all, it is microwave radiation that cooks/heats the food in a microwave oven.

From what I have read, they damage the structure of the food and some of the nutrients. According to the research, these damaged nutrients can cause negative changes to occur in your blood and deterioration in your body. That's pretty scary! I think it's best not to take the risk.

Because of modern-day farming techniques, our produce is already far from it's ideal nutritional profile. It is best to avoid cooking methods that will further deplete those nutrients. Steaming and baking your vegetables is a much better way to go. Even better than that would be to eat as much raw produce as you can. You can keep things interesting by investing in some raw food recipe books.

As for the parboiled brown rice, I'm not sure if it loses nutrients as it goes through the steaming process to parboil it. Personally, I think it's better to just err on the side of caution and stick with regular brown rice. It doesn't take that much longer to cook.

I know that you're really pressed for time, so here are some time saving tips that may help you:

- If you make up a weekly menu plan, it'll be easier for you to see certain tasks that you can do ahead of time (e.g., you could chop up the vegetables and tofu for a stir fry the night before).

- Some grocery chains carry pre-cut veggies. That will save you a lot of preparation time.

- If you've got a little extra time on weekends, you could spend some time pre-washing and cutting up your own veggies ahead of time. Then it's just a matter of steaming them, baking them, or serving them raw.

- Buying pre-cut veggies will save you the preparation time

- You can also save time by cooking a big pot of brown rice whenever you get a chance. Once it cools, you can divide it up into the appropriate portion size that you usually use. Store each portion in it's own separate container in your freezer. Take one out and let it thaw in your fridge the night before you need it. You can also do this with beans, soups, and other foods. Fast food at it's best! :-)

- And last but not least, having a slow cooker definitely comes in handy on days when you're rushed. Just throw all your ingredients in, turn it on, and several hours later you have a meal. If you're not sure how to cook in a slow cooker, I'm sure you'll be able to find lots of interesting slow cooker recipe books at your local library or at Amazon.

Hope that helps!

Michelle