Cooking any vegetable will ultimately reduce some of the nutrients as it dissolves. But how healthy is it when cooked vs. raw or fried?
Nutrition
Cauliflower is 92% water based, which means that it is easier to digest, and keeps you hydrated, as well as provide multiple nutrients that are easily absorbed. It is high in fiber, and remains free of cholesterol.
Per 100 grams
- Calories: 30
- Fat: 0.4g
- Protein: 2.5g
- Carbohydrates: 4.4g
- Fiber: 1.8g
- Sugar: 2.9g
Raw vs. Cooked
Some recommend that cruciferous vegtables (Cauliflower, broccoli etc.) should not be consumed raw, due to the amount of sugars, and type of sugar, as it is difficult for humans to digest this type of sugar. However, on the other hand, if you cook cauliflower, it is likely to loose it’s cancer-fighting properties, and approximately 30% of its nutrients.
Faced with this prediciment, a study found that if you cut the vegtables, and let them sit for 40-90 minutes before you cook them, it allows for a certain cheminal to activate that will perserve glucosinolates (which is the cancer fighting nutrient), as well as make it easier to digest.
The Four Colors of Cauliflower
⬜️ White: Is probably the most common cauliflower, and it contains more Vitamin C than the other variations.
🟩 Green: is also confused with broccoli, as it is a mix between, and can have a sweeter taste. It contains more beta carotene than the other varriations.
🟪 Purple: similar to red/purple cabbage, it is rich in antioxidants, more than the other varriations.
🟧 Orange: has more than 25 times the amount of Vitamin A as the other variations.
Health Benefits of Cauliflower
Digestive Health
Cauliflower contains the mineral called Choline, which a majority of people are deficient in. It plays a role in maintaining cells and supports the metabolism. It is involved in preventing diseases and together with fiber, promotes a healthier digestive system.
Cancer Fighting
Cauliflower contains a specific antioxidant called glucosinolates, that fights cancer, and purple cauliflower also contains other antioxidants that helps fight cancer.
Cardiovascular Health
Cauliflower contains 100% of the daily recommended amount of Vitamin C, as well as 25% of the daily recommeded amount of Vitamin K, 2% calcium and Iron, 6% potassium, 3% magnesium which promotes healthy cardiovascular health, and therby a healthier heart.
Easy Alternative to Meat or Poultry
If you’ve never tried cauliflower wings, or cauliflower mac and cheese, you’re missing out. It is easy to make, and very suitable for those on a low-carb diet to replace legumes as well.