5

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Food Prep for Optimal Digestion, Nutritional Science?

Answered on September 12, 2014
Created June 04, 2010 at 2:15 PM

I'm looking for a guide on how to cook and prepare food for optimal digestion for different types of foods whether it's better to steam, roast, grill or eat raw

this is obviously a different answer for different food and nutrient types..

Anyone know a good resource for a scientific answer to this? Not simply preferencial

72a1e3ccf044c2fe1f994e10927e18a8

(183)

on August 15, 2010
at 02:53 PM

I've read that some of the anti-nutrients in nuts can be mitigated by roasting. Not sure where though, sorry I can't provide a source

4b97e3bb2ee4a9588783f5d56d687da1

(22913)

on June 05, 2010
at 10:22 AM

Should be added that process is to increase digestibility, thereby putting less strain on you gut, it's amusing, and yet makes sense that it's also the method fr eliminating the lectins, thereby making the nuts healthier. Personally I'll stick with my macadamia which are light years ahead to begin with

4b97e3bb2ee4a9588783f5d56d687da1

(22913)

on June 05, 2010
at 03:12 AM

Looking for more about digestion than just nutrient availability, available nutrients that don't get digested aren't available. This concerns me with certain good types, expecially vegetables where we don't break down cellulose naturally

7df8f3cc7f1475c3ecbbd4a4feb87d04

(514)

on June 05, 2010
at 01:35 AM

But some of us love the taste - and, besides, if I avoided everything paleo with nutritional downsides, my diet would be limited indeed. And I'm a personality type that enjoys variety, the wider the better. It's already hard enough avoiding everything non-paleo.

002d63c0ab8bfe4a20b6eb14944f0e22

on June 04, 2010
at 07:48 PM

Isn't it just easier to avoid nuts?

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6 Answers

1
5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on June 05, 2010
at 12:29 AM

This may help: USDA Table of Nutrient Retention Factors - Release 6 (2007) http://www.ars.usda.gov/Services/docs.htm?docid=9448

It doesn't have figures for when cooking makes some nutrients more available - I'll try to find that later.

4b97e3bb2ee4a9588783f5d56d687da1

(22913)

on June 05, 2010
at 03:12 AM

Looking for more about digestion than just nutrient availability, available nutrients that don't get digested aren't available. This concerns me with certain good types, expecially vegetables where we don't break down cellulose naturally

1
4b97e3bb2ee4a9588783f5d56d687da1

on June 04, 2010
at 06:47 PM

Starchy Vegetables - Cooked not Boiled (boiling leeches the most nutrients unless drinking the water too)

starch gelatinization--a change of structure into a form that resembles gelatin--results from cooking at temperatures higher than 70??C (158??F), which improves digestibility [Holm et al. 1988, Lee et al. 1985]

1
0d821bf7d4028b84a6838062db0e9ce0

(754)

on June 04, 2010
at 06:32 PM

the WPF has a bunch of junk of traditional ways to prepare foods , most of the soaking/fermenting does increase bioavialbilty.

In general just cooking helps a ton.

Aging meats can have an affect.

Another thing to look at is digestive enzymes and pairing foods that have them with your meals, though since some are sweet fruits moderation is key if you don't want to go straight to pill form. E.G. raw Pineapple, papaya, Kiwi, and figs contain digestive enzymes that are protease's and help with digestion of meat.

1
4b97e3bb2ee4a9588783f5d56d687da1

on June 04, 2010
at 06:17 PM

Nuts and Seeds- purchase Raw

then soak several hours then rinse to help eliminate enzyme inhibitors

then roast at low temp (150f) to further break down

do not use high heat or you will damage the good fats, food dehydrator makes this process easy

paleo process- sun-dried

002d63c0ab8bfe4a20b6eb14944f0e22

on June 04, 2010
at 07:48 PM

Isn't it just easier to avoid nuts?

7df8f3cc7f1475c3ecbbd4a4feb87d04

(514)

on June 05, 2010
at 01:35 AM

But some of us love the taste - and, besides, if I avoided everything paleo with nutritional downsides, my diet would be limited indeed. And I'm a personality type that enjoys variety, the wider the better. It's already hard enough avoiding everything non-paleo.

4b97e3bb2ee4a9588783f5d56d687da1

(22913)

on June 05, 2010
at 10:22 AM

Should be added that process is to increase digestibility, thereby putting less strain on you gut, it's amusing, and yet makes sense that it's also the method fr eliminating the lectins, thereby making the nuts healthier. Personally I'll stick with my macadamia which are light years ahead to begin with

72a1e3ccf044c2fe1f994e10927e18a8

(183)

on August 15, 2010
at 02:53 PM

I've read that some of the anti-nutrients in nuts can be mitigated by roasting. Not sure where though, sorry I can't provide a source

0
667f6c030b0245d71d8ef50c72b097dc

(15976)

on June 04, 2010
at 10:35 PM

sorry, dont have a good source for you. however, ill toss this in: make sure to always cook (boil, oven roast with fat, etc) CRUCIFEROUS veg. I consistently come across articles linking raw CRUCIFEROUS veg being goitrogenic if consumed in good quantities. Personally heres what i do:

Broccoli, cauliflower, summer squash: lightly steam then eat with butter.

Tough greens like kale, chard, etc: saute with lots of fat.

Light greens like arugula, mixed salad, etc: raw with fat (usually olive oil)

avocados: raw (usually in guac)

onions, garlic: usually oven roast garlic and eat with fat and saute onions in fat.

celery: peel outer fibrous layer and eat raw, usually with salsa (which is from a jar, which has been pasteurized - thus cooked)

Those are like 99% of the veg i eat so thats pretty much all i do.

0
4b97e3bb2ee4a9588783f5d56d687da1

on June 04, 2010
at 07:03 PM

Meat-

From Oste [1991], heating (above 100°C, or 212°F) decreases meat protein digestibility.

Meat needs an acidic environment, eat your meat first so it can digest in a more acidic stomach environment

Ground meat(or very well masticated) is easier to digest and breakdown

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