The best way to cook broccoli, according to science

He broccoli This is one of those foods that you either hate or love. There is usually no middle ground. And it’s a shame because it’s very healthydue to the content in a substance called sulforaphane. It has so many properties that many laboratories are already synthesizing supplements, so broccoli haters can also reap its benefits. The problem is that, unlike other active herbal ingredients, this one has been proven to benefits of broccoli They are much more beneficial when consumed directly. Now what is best way to cook this squeeze them as hard as possible?

Unfortunately, it seems that the best way to eat broccoli is… completely raw. Thus, its taste is in all its glory, which is why it can be even more unpleasant. For this reason, in 2018, a group of Chinese scientists analyzed alternatives until they found the perfect way to consume broccoli without compromising its taste too much.

Basically, it consists of cutting it into small pieces, let it rest and only then cook. Of course, we can’t overdo it with boiling or anything like that. You only have to fry it for about four minutes. Even if it will still be unpleasant, we will have to look for better spices to mask it. There are many options, each with its own unique twist, but it’s worth it because all the benefits of broccoli are well worth the effort.

What are the benefits of broccoli?

We have already seen that the benefits of broccoli come from its sulforaphane content. It is a sulfur compound present in many plants, but especially in cruciferouswhich include broccoli, cabbage or cauliflower.

Although plants use this substance for protect from insects and herbivores, its toxicity does not affect people at normal doses of broccoli consumption or supplements. Therefore, adding it to our diet will only benefit us.

Sulforaphane has antioxidant, anti-inflammatory and anti-apoptotic properties. That is, it prevents cellular oxidation, inflammatory processes and apoptosis. The latter is a process of cellular suicide. Just like oxidation and inflammation, it is necessary for cells, but maintaining balance. If produced in excess, it may be associated with aging and other harmful processes.

In particular, it has been observed that sulforaphane, extracted from broccoli, may help prevent cancer, regulate blood glucose levels, or even treat some symptoms of neurodegenerative diseases. Certain benefits for people with autism spectrum disorder have also been seen in studies with very small numbers of participants. And in animal models such as the worm K. elegans An important role in slowing down cellular aging has been noted.

It is clear that broccoli has many benefits. But there will always be a need to find a better way to compress them. Under no circumstances should you cook it.

Chef’s tricks

In fact, most sulforaphane is not found directly in broccoli sprouts. This substance is produced from precursors known as glucosinolates, of which there are much more in the plant. But in order for the transformation to occur, an enzyme called myrosinase. Enzymes are proteins that act by speeding up chemical reactions. In some cases, the reaction cannot occur without them, so we can consider them as an important tool for the production of sulforaphane.

Broccoli cells contain glucosinolates and myrosinase. divided into different compartments. So when they are broken down, usually by insects or chewing herbivores, the compartments also open, the enzyme comes into contact with the glucosinolates, and they begin to convert into sulforaphane. This means that to get the benefits of broccoli, we need to cut it up. The more we chop it, the better.

For this reason, the first thing the authors of the 2018 study did was grind it into very small pieces, approximately 2 millimeters. They were then divided into three groups, depending on the method of preparation.

The former were left completely raw, while the latter were fried for four minutes. Finally, representatives of the third group They were allowed to rest for 90 minutes. after cutting and then missed four minutes.

Although raw broccoli It was in it that the most sulforaphane was preserved; in the pieces left to rest, there was almost three times more of this substance than in those that were fried directly. At that time, sulforaphane was produced, so not much was lost during cooking. Although the experiment allowed him to rest for 90 minutes, scientists believe that 30 may be enough.

Be that as it may, we will always get the greatest benefit from broccoli when we eat it raw. If we don’t have the option, a good option might be to leave it for a while before cooking. All in order to squeeze out the largest amount of sulforaphane.