Researchers Reveal Healthier Way to Cook Broccoli
In recent times, broccoli has become renowned for its abundance of a highly beneficial compound known as sulforaphane. Given preliminary research suggesting its potential in regulating blood sugar and possibly offering anti-cancer properties, the popularity of broccoli supplements is on the rise.
However, a study in 2011 revealed that consuming the whole vegetable provides more sulforaphane compared to taking a supplement. Prompted by this, a team of Chinese researchers sought to determine the optimal method for cooking broccoli, publishing their findings in the Journal of Agricultural and Food Chemistry in 2018. However, their recommended method might not be practical for everyone due to time constraints.
Sulforaphane Formation in Broccoli
The rationale behind their research lies in the process of sulforaphane formation in broccoli. Instead of being readily available in the florets, sulforaphane is produced from glucosinolates, compounds present in the vegetable. Broccoli also contains myrosinase, an enzyme developed by plants as a defense mechanism against herbivores. This enzyme facilitates the conversion of glucosinolates into sulforaphane through a process known as ‘myrosinase activity’.
To activate myrosinase activity, the broccoli needs to be damaged, which implies that cooking should initiate this process. However, studies indicate that conventional cooking methods such as boiling and microwaving significantly decrease the levels of glucosinolates in broccoli, even with minimal cooking time. Furthermore, myrosinase is highly sensitive to heat.
Therefore, consuming raw broccoli florets provides the highest amount of sulforaphane, although it may not be the most appetizing option.
Potential Impact on Sulforaphane Levels
Considering the popularity of stir-frying vegetables in China, the researchers were intrigued by the potential of this cooking method to retain sulforaphane levels. They highlighted the scarcity of studies on sulforaphane concentrations in stir-fried broccoli and its stability during the cooking process.
To investigate, the researchers purchased broccoli from a local market and began their experiment. They started by finely chopping the broccoli into 2-millimeter pieces to maximize myrosinase activity, as this enzyme becomes active when broccoli is damaged.
The broccoli samples were then divided into three groups: one remained raw, another was stir-fried immediately after chopping for four minutes, and the third was chopped and allowed to sit for 90 minutes before undergoing the same four-minute stir-frying process. The 90-minute waiting period aimed to determine if the broccoli could develop more beneficial compounds before being lightly cooked.
The researchers found that the immediately stir-fried broccoli had 2.8 times less sulforaphane than the batch left to ‘develop’ longer.
Based on their findings, the team recommended letting broccoli florets sit for approximately 90 minutes after cutting before cooking. Additionally, they suggested that a 30-minute waiting period could also be beneficial, although they did not test this timeframe explicitly.
We’re uncertain about dedicating that much effort, though. However, the team mentioned they are exploring methods to minimize the required chopping, so stay tuned – or simply enjoy some raw broccoli.
Read the original article on: Science Alert
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