This is the right way to cook vegetables as per Aniruddhacharya Ji

Cooking vegetables is an essential practice that enhances their flavours, textures, and nutritional value. However, there is ongoing debate regarding how thoroughly we should cook our vegetables. Research suggests that cooking vegetables until they reach about 90 per cent doneness can maximize health benefits while retaining vital nutrients. Recently, Aniruddhacharya Ji explained in one his viral videos that people don’t know the right way of cooking vegetables.As per his viral videos, “The vegetables must be cooked only 90 per cent and rest the 10 per cent should be completely raw.” And the reason behind this is that when completely cooked, the nutrients gets lost. In this article, we have explained in detail why the vegetables must not be completely cooked, which is backed by science as well.

Nutritional Intake of Vegetables
Vegetables are very rich in many primary vitamins, minerals, antioxidants, and dietary fibre. They play the roles of health preservation and prevention of chronic diseases, for example, heart diseases, diabetes, and many different types of cancers. However, the mode of preparation greatly influences the nutrition intake. While fresh vegetables are high on nutritional content, cooking would sometimes offer some nutritional portions with benefits. For instance, cooking the tomatoes and carrots allows the carotenoids to be assimilated into the body. Heat can also break down the cell walls comprising the tough surrounding of the nutrients in the food thus easing out the assimilation of the nutrients and doing it in a very smooth motion.

Heat and Nutrient Release
The process of cooking vegetables breaks down their cellular structure, which enables better absorption. Research studies have been made to determine whether cooking increases the bioavailability of certain vitamins and minerals. For example, spinach contains oxalic acid, which interferes with the absorption of calcium. Light cooking of spinach, therefore, enhances its calcium content for absorption.
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The 90 per cent Rule
Cooking vegetables to a partially done stage to a near 90 percent cooks them to a stage where they bring out the best flavor while conserving most of the nutrients. The vegetables do not lose much of their texture and nutrients but ensure they are safe to eat. However, if one is compelled to cook the vegetables further, this could result in a breakage of useful compounds.
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Antioxidant Preservation
Many vegetables are high in antioxidants that counter oxidative stress in the body. A study carried out in Journal of Agricultural and Food Chemistry says that cooking can improve or reduce the amounts of antioxidants depending on the type of vegetable. For example, steaming or blanching, if done to about 90 percent, has been shown to retain a higher amount of antioxidants than boiling or frying.

Impact of Overcooking
Overcooking vegetables can dramatically lead to a loss of valuable vitamins, particularly water-soluble vitamins C and B. According to the journal Food Chemistry, a study found that intense boiling resulted in significant losses of these nutrients. The longer one cooks vegetables, the more nutrients leak into the cooking water and, hence, are lost.
Cooking Methods Matter
What's more, the cooking method is also an essential factor for the nutrient retention of vegetables. Here are some of the proper cooking methods that would attain 90 percent doneness:

Steaming: This kind of cooking employs a method wherein steam applied on cooking vegetables should take the shortest possible time in minimizing the nutrient leaching. It also retains vitamins and minerals better than boiling as it does not employ water, which would leach out the nutrient content in boiling. Lightly sautéed vegetables, well prepared in a healthy fat, like olive oil, will neither lose much nutrient value nor block their absorption. Meanwhile, the fat may enhance their bioavailability by increasing the absorption of fat-soluble vitamins A, D, E, and K.
Others are blanching: This involves short boiling of vegetables; then dash them into ice. Apart from cooking them to about 90 percent doneness, this also saves them their colour and texture, locking in the nutrient.
Microwaving: Cooking vegetables in the microwave can also retain a good share of their nutrient contents intact. The time it takes to cook them is short and ensures less usage of water. Nutrient loss in such a case is minimal.

Practical Tips on Cooking Vegetables
To ensure that you cook the vegetables at the ideal doneness rate of 90 percent, consider the following:
Cut portions evenly to ensure all portions are at par in size to facilitate a homogenous cooking outcome.
Minimize on water: Dissolve just the amount of water with sufficient veins for boiling. This ensures the nutrients do not get leached out in the process.
Keep your clock time alert: It's better under-cooked than over-cooked.
Taste as You Go: This will help you to determine whether or not they are done, while at the same time assuring flavor has not been lost.
Embrace Colour: Bright colours often indicate nutrient retention; therefore, look for brightly coloured vegetables.
Science has developed the cooking of vegetables to about 90 per cent doneness, where this process actually develops the flavor with the preservation of vital nutrients. Proper cooking techniques combined with paying attention to the right timing will produce maximum nutritional yield in your vegetables. This is a practice that, once incorporated into your cooking recipe, will lead you to delectable yet nutritious meals for the health at large. So, the next time you are in the kitchen remember the 90 per cent rule for cooking vegetables and enjoy their both taste and good health benefits.