I've been trying to do some research on Diabetes for when I cook my boss a meal for his delayed xmas gift (assuming he redeems the coupon). From Everyday Health, it said:
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Some Like It Hot
If raw is not your thing, consider stir fries and vegetable-based soups as a way to pump up your veggie consumption. Broccoli, onions, mushrooms, and zucchini are a few vegetables that taste great in a stir fry, and just about anything goes when it comes to soup. You can sneak vegetables into many of your recipes, such as lasagna (consider spinach) and meatloaf (chopped onions and carrots add crunch and color). Even breakfast time can be an opportunity to get in some vegetables if you opt for an omelet made with tomatoes, onions, mushrooms, or broccoli.
If you’re concerned about losing nutrients when you cook your veggies, don’t sweat it. Some vegetables actually benefit from heat, and vitamin and mineral losses can be minimized in others if you cook them correctly. For instance, carotenoids — health-promoting nutrients in carrots, tomatoes, and other red and orange vegetables — are better absorbed when subjected to a little heat. Very high temperatures, on the other hand, as well as too much water or too long a cooking time, are the biggest nutrient robbers, so avoid boiling, and don’t overcook or overheat your vegetables.
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It's nice to know that cooking doesn't destroy ALL the nutrients.
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