The Worst Ways to Eat Your Vegetables for Better Health & Longevity

Author

Dr. Li
December 10, 2024

We all know eating plant-based foods like vegetables supports our goal of living longer and living better. But there are certain mistakes to avoid when cooking your vegetables…

I recently covered these over on my YouTube channel—let’s dive in!

🎯 Pop Quiz

Which of these vegetables has a green top that contains even more bioactives than the vegetable itself?

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  1. Avoid Overcooking Vegetables (00:53):
    Overcooking is one of the quickest ways to lose the very bioactives that make make vegetables so powerful for your health. For example, when you boil broccoli for too long, the vitamins and nutrients leach out into the water, leaving behind mushy fiber. Think of cooking vegetables like cooking pasta: aim for "al dente." If you’ve ever had a perfectly sautéed carrot or a vibrant stir-fried broccoli, you know the difference good texture makes.

  1. Use All Parts of the Vegetable (06:25):
    Here’s a secret: the parts of vegetables you might be tossing—like broccoli stems or carrot tops—are actually goldmines for your health! Broccoli stems are as nutritious as the florets and taste fantastic when sliced into medallions and stir-fried with garlic and olive oil. And don’t even think about throwing away carrot tops; they make an amazing pesto. In nature, every part of the plant has a purpose, so why not make the most of it?

  1. Use Extra Virgin Olive Oil (10:15):
    Now, let’s talk oils. If you want to elevate your vegetable game, go for extra virgin olive oil. It’s loaded with polyphenols like hydroxytyrosol that fight inflammation and improve your metabolism. And not only does it enhance the flavor of your dish, but it actively supports your body’s health defenses.

  1. Avoid Ultra-Processed Dressings and Marinades (11:45):
    I grew up with them too — pre-made ranch, blue cheese, Italian — but they’re often loaded with artificial colors, flavors, and sugar that wreak havoc on your gut microbiome. Instead, try your hand at a simple homemade dressing. My go-to is olive oil, balsamic vinegar, and a touch of mashed anchovy for an umami kick. It’s quick to make , and trust me, once you try it, you’ll never go back to the bottled stuff.

  1. Avoid Deep-Frying (17:15):
    I get it — tempura vegetables or French fries are hard to resist. But here’s the catch: deep frying produces harmful chemicals like acrylamides and trans fats that increase cancer risk and inflammation. Plus, all that batter and oil add unnecessary calories that can lead to weight gain and health issues like diabetes. If you crave crunch, try roasting instead. You’ll still get great texture without compromising your health.

Watch the full video to get the full list of ways you should avoid cooking your vegetables:

 

Love your food to love your health,
— Dr. William Li