Well, good news. Stir-frying beats boiling and deep-frying for preserving glucosinolates.
A recent study revealed that stir-frying the vegetables, even at the highest temperatures and longest durations, did not deplete them of their glucosinolates - including glucobrassicanapin, the most abundant form.
Researchers stir-fried red cabbage and bok choy in sunflower oil – using pan temperatures ranging from 160 to 250 degrees Celsius, and cooking times ranging from one to eight minutes.
Earlier studies showed that boiling cruciferous vegetables in water actually leached out water-soluble glucosinolates.Similarly, deep-frying cruciferous veg can cause up to an 84 percent loss of those powerful glucosinolates. Sorry, tempura lovers.
Bring on the cauliflower curry and beef and broccoli!
So how do glucosinolates fight cancer?
- Protect cell DNA against potentially cancer-causing mutations, and to cause apoptosis – or programmed cell death – in cancer cells.
- They detoxify and neutralize carcinogens in the body, while inhibiting angiogenesis – the cancer-promoting growth of blood vessels that nourish tumors.
- Reduce inflammation
- Reduce bloog sugar
- Support cardiovascular health
- Promote weight loss
Ample studies have been conducted about the must-have health benefits cruciferous vegetables. We recommend getting at least 5 servings per week as a foundation to your cancer-protection routine.
Here are a few recipes to get you going!