Doctor's Note

Please feel free to post any ask-the-doctor type questions here in the comments section and I’d be happy to try to answer them. And check out the other videos on cooking methods. Also, there are 1,686 other subjects covered in the rest of my videos--please feel free to explore them as well!

For some context, please also check out my associated blog posts: Breast Cancer Stem Cells vs. BroccoliThe Best Foods: Test Your Nutrition KnowledgeAcai to Zucchini: antioxidant food rankingsPrevent Breast Cancer by Any Greens Necessary, and Rooibos & Nettle Tea

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  • Oceanic

    So informative. I am surprised steaming was not included.

    • Michael Greger M.D.

      Oceanic–I was surprised too! I do have some videos that cover steaming, though. Check out all my videos on cooking methods

      • Mark

        I would have loved to seen how the numbers would have shifted for boiling if you consumed the water.

  • Rohit Mehta

    What about boiling vegetables in a soup (where you eat rather than throw away the vegetable water)? I would think that provides superior antioxidant retention.

  • tokyovegan

    Hi, Dr. I just discovered your site a couple days ago and am really getting a lot (of ammunition for whole-food plant based diet) out of it. My friend just asked me whether garlic was good for you (she likes to eats it roasted) and whether there’s such a thing as getting too much, so I turned to you, but surprisingly couldn’t find anything. Do you have an opinion on garlic?

  • Tan Truong

    Wow, I can cook pretty much any vegetable without fearing too much loss of nutrients! I’m so shocked about cooking carrots increasing in value about carrots and celery. I put carrots in my pasta.

    I’m curious what the raw food vegans would think of such studies.

    • Toxins

      Raw food vegans have just as bad science as the paleolithic diet advocates! It’s all very cherry picked and involves a lot of half truths.

      • Tan Truong

        I’ve experienced what you’re describing. I’d still air on the opinions of the raw vegans though. Of course, I have more in common with them, but I try to be as impartial as I can.

      • Diane Krstulovich

        I think seeing the results is the most persuasive. And trying them for yourself. Whatever you eat (not counting animals) is digested in a few hours to a couple of days.

    • jim.artmeier

      It’s a mixed bag. Cooking carrots breaks the cell walls and allows carotenoids and other nutrients to escape and become biologically available to us (we can’t digest cellulose plant walls). However the cooking destroys the vitamin C content. So it’s good to have them both ways. I juice them in a Vitamix, and it is the best of both worlds – it can shear the cells apart freeing internal nutrients without destroying heat-labile nutrients

      • Toxins

        The vitamin c content is reduced, but not destroyed. We could just eat one more of the cooked vegetable to make up for the loss, plus we could eat more of it since its pre digested. But you are correct in it being a mixed bag, many phytonutrients in the cruciferous greens are deactivated when cooking, while others are enhanced.

      • Tan Truong

        I also blend my carrots in the Vitamix, but as part of the pasta sauce; I blend it to powder, LOL. The kids I have over know about it and don’t mind since it’s hardly noticeable.

      • Crazysexyfuntraveler

        Agreed ;) I do the same!

  • Vegan for Life

    I use a pressure cooker to steam small beets. I routinely take off the thin skins with my hands, before eating them. Nutritionally, is it better to leave them on?

  • lcvegn

    Did the study (or any others you’re familiar with) analyze the cooking methods for other nutrient loss/gain aside from antioxidants? Is antioxidant preservation the best metric to use when determining an optimal cooking method? Thanks!

  • FranceQuebec

    I am surprised that the microwave isn’t singled out as a bad cooking method because I often read or hear stuff mostly on the internet according to which microwave destroys the nutrients in food and thus such a cooking method should be avoided. You might have heard yourself advice against micowaving infant milk (1 960 000 occurrences with “infant”, “milk”, “microwave” from search on Google). Would you be kind enough to explain this discrepancy?

    • Michael Greger M.D.

      The chief reason it’s not a good idea to thaw breast milk in a microwave is that they heat unevenly and scald your baby.

    • Toxins

      To add on to Dr. Greger’s comment, there has been little evidence that microwaving foods in general makes them bad to eat. The word “nuking” is tossed around with microwaving but X rays have nothing to do with microwaving. All cooking methods provide certain nutrient loss (to an extent). Boiling specific plant foods, especially bell peppers and green leefies causes a significant drop in antioxidant content unless you drink the liquid, more so than microwaving.

      We should eat vegetables whichever way entices us to eat the most. If for example we lose some nutrients from boiling broccoli, just eat an extra floret to make up for the loss. Not only that, but you can eat more florets because the heat is basically pre digestion.

      A very informative video on this is here:

      Don’t get me wrong though, eating raw food is essential for optimal health. There is nothing more nutritious than a big raw, dark leefy green salad!

  • Geoffrey Levens

    Well fer cryin’ out loud! The nutrients aren’t “lost” by boiling or pressure cooking, they are just displaced into the water. Easy fix for that, consume the water!!! I always do that. Why the heck would anyone not eat the cook water???

  • Michael Greger M.D.
  • Michael Greger M.D.
  • Michael Greger M.D.

    For some context, please also check out my associated blog post Breast Cancer Stem Cells vs. Broccoli!

  • Michelle Lee

    I’m sorry but the microwave is by far the worst method of cooking then all the others. Perhaps it shows the nutrients stay put because there was no way of escaping (who was this study funded by, btw?) but that doesn’t address the point that the very cellular structure has been altered and damaged and therefore your body will not absorb or digest the nutrients not to mention all the RADIATION that is emitted. Germans built microwaves in WWII to supply warm food during the war. Since many came down with blood cancer (leukemia) overnight they including Russia banned them. I love most everything on your website but I really hope you don’t endorse the use of microwaves.

    • Toxins

      There is no evidence that if someone was to follow an optimally healthy
      lifestyle and diet that the use of a microwave to heat some of their
      foods is going to cause any major health problems or is related to any
      of the main reasons why American die prematurely.

      Microwaves and X rays are not the same thing. The food is not contaminated with mutagenic radiation after cooking.

      If you could provide evidence from peer reviewed medial journals (not opinions on youtube) then I will gladly take note of this issue more in depth.

      • 5ko

        there is no scientific evidence or proof that cigarettes are killing you or alcohol, or GMO, or chemotherapy…

  • Margaret

    Hey! I love raw brussels sprouts, thinly sliced, in my deliciously crunchy salads! You should try them!

  • bee

    I dont understand how microwaving is healthiest!  Everything Ive ever researched said it was the most damaging way to cook foods and may be cancer causing.  

    What is the best way to cook beans and starches, if boiling and pressure cooking is not healthy?

    I thought that water-based cooking produced the least carncinogens….baking and anything that browns food makes carcinogens.

    I’m not understanding the science behind the video….

    • Toxins

       There is little to no scientific evidence showing that microwaves are harmful when ingesting microwaved foods despite what may be said on the internet. Boiling beans and starches is a very healthy method and does not cause significant nutrient loss in these foods.

      The science behind the video is in regards to antioxidant content. The best cooking method for preserving the antioxidants seems to be microwaving (although I would guess steaming would be even healthier.)

      • stacy

        Thanks, Toxins!

        So how did the microwave/radiation scare come in to play, then?  How do microwaves work…I thought it emits radiation, which spins the cells, thus creating heat?

        If this study was in regards to antioxidants, then what is the best cooking method to preserve macronutrients and micronutrients?  For instance, the more something is heated, the more likely it is to denature proteins and such

        So, it a microwaves sweet potato healthier than a steamed or baked sweet potato?

        • Toxins

           Radiation is a term referring to waves. Radiation can be used  to describe light waves, uv rays, x rays and microwaves as well. The microwaves, from what is so far known, does not have mutagenic properties when exposed to cells. Microwaves and x rays are not the same.

          These losses in macronutient content is fairly small and is not significant enough to cause an overall dietary impact.

          • stacy

            Good to know..thanks for debunking that! I gave away my microwave 2 yrs ago bc of the supposed health risks associated with it.

            To reheat leftovers, is microwaving the best method?

            Are microwaved sweet potatoes healthier than baked or steamed, then? And what about rice and veggies—does microwaving STILL trump all other cooking methods?

            Dr Fuhrman seems against microwaving, for he seems to recommend steaming or water sauteeing. Any thoughts on these issues?

          • Wouter

            A lot of people just seem to get scared, because some other people use the term radiation when they discuss the microwaves in a microwave. However microwaves are indeed a form of radiation, it has no link to radioactive radiation: the think people automaticly think about.
            Light is also a form of radiation, so is WiFi, heat (infrared), FM and AM radio.
            Radioactive radiation has either extreme high energy (gamma-ray) (microwave doesn’t even get close to 0,001% ) or consists of actual subatomic particles that can collide with DNA and cause damage.
            Microwaves just transport energy to heat up stuff relatively fast. (Actually wireless chargers for your phone also use microwaves, but another wavelength.)

  • mikeysbro

    I have heard from various sources like the following ;

    that the flavonoids are all most all destroyed by cooking in microwaves compared to   other forms of cooking. Flavonoids being a symbiotic componet in fruits, vegetables, and herbs that help form a symbiotic relationship with other componets inside the fruit, vegetable, or herb that help humans utilize various vitamins(ie bioflavonoids). In addition, these flavonoids(effectiveness) would be destroyed in whole herbs. If the flavonoids etc are damaged or destroyed largely by microwave cooking, would that not also destroy the effectiveness of the vitamins (in that vitamins or flavonoids are only one or two componet/s of many contained in a fruit, vegetable, or herb that are dependant upon flavonoids for proper function in the human body)? 

    Could one say that destruction of flavonoids would reduce the synergistic relationship within the plant and in the human body rendering whatever microwaved food/herb either decreased in activity or destroyed almost entirely…? curious..

  • Ladderpower

    This is very interesting that cooking doesn’t destroy some anti-oxidants. High temps do however destroy enzymes so if one is wanting to increase the amount of live enzymes in their diet cooking would be something to cut back on.

  • Lauren Rae Layton Ard

    So, you think I’m better off not eating vegetables at all than eating sauteed vegetables? Your videos have shown olive oil to be pretty harmless (though full of empty calories), so if it entices me to eat tons more vegetables, is it really that horrible? For me, a little bit of oil goes a long way in my enjoyment of vegetables, whether on a salad or sauteed.

    • Toxins

      Oil has more of an impact than just empty calories.

      Dr. Vogel conducted a study that compared different fats and oils (olive oil, canola oil, and salmon) and how they impaired our endothelieum cells. Our endothelieum cells are within our blood vessels lining their walls. They keep clots from forming and keep our blood running smoothly. It also helps our blood vessels dilate and contract when needed. The participants of the study ate a meal containing 3.5 tablespoons of olive oil and the examiners measured their arterial damage after 3 hours. “Contrary to part of our hypothesis, our study found that omega-9 (oleic acid)-rich olive oil impairs endothelieum function postprandially.”

      They also make note that “In terms of their postprandial effect on endothelieum function, the beneficial components of the Mediterranean and Lyon Diet Heart Study diets appear to be antioxidant-rich foods, including vegetables [and] fruits”

      Fruits and vegetables can be attributed to making our cardiovascular system healthy, not oil.

      It was even noted that “In a clinical study, olive oil was shown to
      activate coagulation factor VII to the same extent as does butter. Thus, olive oil does not have a clearly beneficial effect on vascular

      Another study looked at different oils (olive, soybean and palm oils). They had their patients eat a potato soup. The soup either had 3 tablespoons of each oil OR they fried the potatoes in the oil. They too examined the extent of damage on the volunteers’ arteries. this is what they found “All the vegetable oils, fresh and deep-fried, produced an increase in the triglyceride plasma levels in healthy subjects.”

      This is clearly not heart healthy for the short term, and the authors even note that they do not know if olive oil is healthy for the long term. So what about long term studies with olive oil? This 2 year study looked at coronary artery lesions of the heart after consuming different types of fat. Polyunsaturated fat (omega 3/6 type of fat) Monounsaturated fat (75% of which makes up olive oil) and Saturated fat (the kind found in mostly animal products). They looked at angiograms a year apart after intervening with increasing one type of fat in each group. All 3 fats were associated with a significant increase in new atherosclerosis lesions. Most importantly, the growth of these lesions did not stop when polyunsaturated fats and monounsaturated fats were substituted for saturated fats. Only by decreasing all fat intake including the polyunsaturated and monounsaturated fats did the lesions stop growing.

      Most current studies supporting olive oil are population studies with many other factors that could be affecting the diet

  • Deborah Hearne

    What do you think about Dr. Mercola’s research on why microwaves are bad? He cites current research studies.

  • Mike

    Any data on baking vegetables such as kale? – I like to make kale chips by baking the leaves for about 10 minutes at 300 degrees. The leaves dry out and are crunchy, but not burned.

  • HemoDynamic, M.D.

    I don’t know how I ever overlooked this great study! Thanks for the find!

  • Ronald Coley

    Thank you Dr. Greger for all this great information! So are microwaves scientifically known to be bad to the human body?

  • RobynVilhelm

    Could you elaborate on pan frying? I eat most of my veggies fried with a bit of water at a low heat without oil, does that add empty calories as well?

  • Diane Krstulovich

    Wow – I actually got that right about the bell peppers. But don’t raw foods give you more ENZYMES? They seem to give so much more ENERGY! Raw food gives me power to stay busy. Cooked foods make me want to take a little nap so I can digest them. FASCINATING video in any event. Thanks!

  • Harriet Sugar Miller

    I’m not sure I understand completely the Spanish study on anti-oxidants. Did they look at the effects of cooking on the enzymes in garlic that convert to allicin or the enzymes in crucifers that convert to isothiocyanates? Are there other important phytochemicals besides antioxidants that they did or did not consider?

  • Ken

    Regarding microwaving foods … of course it is good to look for peer reviewed research, but first of all it is best to use your common sense. A lot of this good research that Dr Greger makes available to us wasn’t available before, but that didn’t stop us from making judgment calls on what to do when lacking hard evidence. Several years ago my oncologist told me that there wasn’t hard peer reviewed evidence to support that a plant based diet would help me survive the stage 4 cancer I had. I used my common sense and am so glad I did. Several years later he is telling me that the evidence appears to be coming! Heating food by use of microwaves goes against common sense. Radiation is high-heat cooking. High-heat cooking is usually considered a poor choice for multiple reasons. Radiation is used to destroy cancer cells by applying high heat to them. People exposed to radiation in the past, not knowing it was damaging, later came down with cancer. Why on earth would anyone focused on healthy living want to use radiation to cook food? Being a whole-foods vegan is one of best choices of my life, but it takes more time and effort. I think it best to take the time to cook food without taking the microwave shortcut. Why do all the right things, but then mess it up to save a few minutes cooking?

    • macbev

      You are referring to two different kinds of radiation as if they were the same. That is like saying all vehicles are the same, when a vehicle can be a car or a bus, or a substance you dissolve things in, like oil and solvents being a vehicle for oil based paint, or water being a vehicle for water based paint, or alcohol being a vehicle for certain medicinal preparations.

      Light waves are a kind of radiation too. Would you refuse to use light waves to see? Microwaves and gamma waves are not the same. Gamma waves, X-rays, etc. are called IONIZING radiation. They are the ones used to destroy cancer cells.

  • Katie

    Wonderful information! I was curious, if one is making a vegetable soup in the pressure cooker, however, the antioxidants would be in the broth, and thus be consumed? Correct?

  • Jill, The Veggie Queen

    Dear Doctor,

    You are certainly not recommending that we microwave?

    I will defend the pressure cooker here because when I use the pressure cooker, I do not have any water to throw away because it all gets reabsorbed into the vegetable.

    And often I make vegetable stock in the pressure cooker in 5 minutes at pressure (not having to by cans, jars or packages) and use that to cook my vegetables which also boosts the nutrition.

    As you know, one study does not a cooking method make. I am not likely (as a Registered Dietitian or person who teaches cooking) to start recommending that people nuke their food for their health.

    I find that pressure cooking if done correctly is better than steaming because it is super steaming without air which as you know oxidizes food. And why didn’t they include steaming?

    Please tell me that is not what you are saying here…


    • Harriet Sugar Miller

      Dear Veggie Queen,
      Could you tell us how to steam pressure cook? I’ve heard that’s a good way of preserving polyphenols in beans.

  • Gabriela Fischer

    Hi Dr. Greger,
    What about steaming???

  • XabaCs

    Dr. Michael, I find your video very interesting and useful, thank you for posting!
    Do you have any information related to other different food preparation methods, such as: parching, smoke-drying, braising, pickling?
    Your help would be much appreciated!


  • Harriet Sugar Miller

    Don’t we have to look beyond anti-oxidants to understand the effects of cooking? For example, the anti-oxidants in onions may survive cooking but cooking can kill the enzyme allinase, which is responsible for producing the healthy sulfurs. Ditto for the enzymes in broccoli that produce cancer- fighting compounds.

    • Toxins

      More information can be found in this video here

      • mitch

        I’m curious, How do they cook the broccoli in the microwave? Steam microwave or just throw it in with nothing, just a plate and veg?

        • Thea

          mitch, I don’t know how “they” do it, but I thought I would share how I do it: which is to “coat” the broccoli in a bit of water. When I’m done, there might be a couple tablespoons of standing water at the bottom of the bowl. This method has worked really well for me. The broccoli says moist, but it’s not being boiled this way. There’s probably a better way to do it, but as I said, this works well for me. Good luck.

        • Toxins

          I believe this addresses how they cooked the veggies.
          “Microwaving: the vegetable (500 g) was placed in a glass dish without additional water, and cooked in a domestic microwave oven ”

  • me8932

    Superb video. Love it!

  • Rosemary Guy

    A few years ago my mother had myeloid leukemia and i read studies suggesting that microwave cooking increased white blood cells and that raw was best for keeping white blood cells low. I use aq microwave sparing because of this. Any thoughts?

    • Thea

      Rosemary Guy: I haven’t seen the studies you mention, but I have seen every other argument against microwaves “zapped” to smithereens. :-) Here’s one of the beset sites I have seen in regards to debunking microwave myths:

      She doesn’t address the white blood cell issue that you are concerned about. But I can’t think of how cooking with a microwave would cause changes in blood cells beyond what any other cooking method would cause. Perhaps the above post, along with the references which you can check out, will help put the issue into perspective. If it’s no help, then I hope someone else will reply to your post.

      Good luck.

  • Eric Agbagbey

    What are the best cooking methods?

  • traxmom

    I have yet to read any convincing evidence that microwaving foods makes them unhealthy for us. I’ve read plenty of articles that talk about how terrible microwave ovens are, but I remain unconvinced. Is there real evidence of negative effects of that method of heating food? I sure wish you’d take that up as a topic, Dr. Greger! :)

  • Kitty

    Dear Dr. Greger and Toxins, I’ve posted this question a few weeks ago. Did you get it? I would really like to know what you think about this:
    Did you ever hear about Dr. Hans Ulrich Hertel? I read about his Swiss Clinical Study In 1991: A “small, but well controlled study” that “showed the degenerative force produced in microwave ovens and the food processed in them. The scientific conclusion showed that microwave cooking changed the nutrients in the food; and, changes took place in the participants’ blood that could cause deterioration in the human system. Hertel’s scientific study was done along with Dr. Bernard H. Blanc of the Swiss other studies “concerning the biological effects of microwaves”: “The initial research conducted by the Germans during the Barbarossa military campaign, at the Humbolt-Universitat zu Berlin (1942-1943); and, From 1957 and up to the present [until the end of the cold war], the Russian research operations were conducted at: the Institute of Radio Technology at Kinsk, Byelorussian Autonomous Region; and, at the Institute of Radio Technology at Rajasthan in the Rossiskaja Autonomous Region, both in the Union of the Soviet Socialist Republics.”

I have one more question: Is an electromagnetic stove similar to a microwave?

    • Thea


      I think you might find the following page helpful:

      I don’t know much about Dr. Myatt’s general qualifications, but this particular page seems to be well researched to me. She has a section on the supposed Hertel research.

      Again, I don’t know how valid the data is on the above page, but it sure does make sense to me.

      Hope that helps.

      • Kitty

        Hi Thea, thank you so much! This helped a lot! :-)

        • Thea

          Personally, I use the microwave all the time for cooking. It saves a bunch of time and effort and often allows me to cook without oils.

          I’m so glad I helped. Thanks for letting me know.

  • veggiegirl55

    I’d like to give pressure cookers a better rap sheet. They have wonderful vegan applications, like turning dried beans and whole grains into fast foods. Jill Nussinow (MS RD)’s book has me cooking pearled barley into tender as part of great soups and other dishes in about 20 minutes. Steel cut oats are delicious for breakfast in 3-5 minutes cooking time. ETC. For soups, onions, carrots, and celery can go in at the start along with veggie broth and grains. More delicate items (peppers, tomatoes, greens) get added at the end. It’s truly whole food, and plant based, with many different phytonutrients coming together. It’s also so easy that it’s FAST food, too. By the way, modern pressure cookers are light years from ones you may remember in the past. Once pressure is achieved, the heat is cut to almost off (usually lower than simmer) — just enough to maintain pressure. The only entry you have for pressure cooking is for veggies.

    Since you also encourage eating whole grains, and pressure cookers can make them FAST food — shouldn’t that get them honorable mention?

  • barbarabrussels

    Great finds doctor!

  • vince

    Had my esophagus removed what is the best veggies for me . I can’t eat meat any more won’t go down

  • Gale Beardsley

    We would appreciate your help. My wife sautés onions and garlic in olive oil. We use them with our nightly steamed broccoli, kale, and collard greens. We keep the garlic and onions in the frig, having sautéd enough for several days. We recently noticed the garlic changing color over a couple of days. It takes on a metallic green color! IS IT SAFE TO EAT?
    Thank you for any advice.

  • Ravi K

    Any thoughts on pressure cooking chick peas, lentils, brown rice and such? Is the pressure cooker bad for veggies only?

  • Victor

    Doctor, Doctor!
    What’s better – more antioxidants in my diet, or more anti-nutrients? (relative to the plant being consumed)

  • Patrícia

    Hi Dr!
    I am a nutrition student here in Brazil and I love your videos and researches!
    Thank you a lot!
    I want to be just like you in the future!

  • Kim

    Microwaving destroys nutrients, microwaved water will not even germinate seeds. Cooked beets create eaten raw…

  • Ben Ehrich

    I wonder about the damage to food that some claim comes from microwaving, aside from the temperature factor. I’ve heard that microwaving produces free radicals in food, and I saw an experiment where they watered two plants, one with purified water and one with microwaved water. The plant watered with microwaved water died within a week, but I’m not positive on the legitimacy of the experiment.

    • Thea

      Ben: Your concern is well placed given the information that you generally find out there about microwaves. However, I’ve found that the anti-microwave information is pretty much based on urban legends repeated over and over again – often by sites that one would think is reputable.

      Here is a link to my favorite site for busting those microwave myths, including the one you mention above about the plants:

      Hope that helps.

  • Neddy

    I thought that the microwave killed enzymes and so it should not be used because of that.

  • Loni

    I just bought an electric pressure cooker thinking it was the best way to keep the nutrients in the food by not cooking for as long and not frying or nuking my food. That’s the way it was touted in the commercial. What about pressure cooking meats?

  • Valerie

    What about stir frying with no oil? I use vegetable stock to stir fry and leave my food crunchy but slightly cooked.

  • Snowgrrl

    I wish there was a transcript with this. Video is nice, but rather read this…

    • Thea

      Snowgrrl: You are in luck! Click the “transcript” link under any video on this site to expand the transcript. The transcript does not include the charts and pictures, but I agree that sometimes it is nice to read the information. I use both myself.

      • Snowgrrl

        I actually found it after I posted my comment.. LOL

  • Youcef

    Let’s not forget this is only based on antioxidants. How about vitamins? general bio-availability? pathogens elimination? I notice you leave online old “obsolete” videos as they are, but perhaps you should include in them (through Youtube text boxes) link to more recent more complete videos to guide viewers to them. For instance, many of us are shocked to not only find that for instance steaming is not included, nor is slow cooking, but also that the video is named “Best cooking method” based on antioxidant loss alone. The equation is much more complex than just antioxidants to lead us to a decision. I generally notice that people mistakenly take decisions based on many of the videos you make. Sometimes it’s obvious what decision to take based on the studies you present, but in many cases the video is purely informative and provides little to take any decisions upon, yet the comments show people do take decisions based on them (ie in vivo studies). Could you please make more clear what the limitations of your facts are and be more clear about whether or not it’s actionable and how? Thank you.

    • mike

      Dr. Gregor is not actually giving advice.
      He’s just reporting the results of scientific studies.

      • Youcef

        I agree. What I pointed to is two things. As a public service I feel he should discourage people from extrapolating the data and taking action based on them. A lot do based on the comments. The other thing is the limitation of his focus should be stated clearly. The purpose of this website is to break down science publications to the general public. Dealing with such a variety of uninformed people, you can’t call a video “Best cooking method” if that’s not what it delivers, and you can’t put in their heads the idea that a food is healthy only if it has a lot of antioxidants (it’s what he said, but this is what can be easily deduced by people who know little about nutrition). In short an expert would see the limitations of the information presented, but the general public requires extra care in communication to avoid misunderstanding the data.

  • Lam Mour

    Dear Doctor, Is microwave bad for us to use to cook anything? Please advise? Thanks

  • Cynysha Thompson

    With all due respect to the good doctor who always puts out informative and extremely helpful information, I do not agree with nor do the overall numbers support microwave cooking. A microwave is a mini distributor of radiation. In fact microwaves are so dangerous, especially to those with compromised immune systems, illnesses or diseases in general, that when in use no one should be in it’s direct vicinity. I live with a compromised immune system and did not find out until very late in life after experiencing countless and very trying set backs with my health. Due to experience I discovered that ingesting microwaved food introduces acidity to the human system which is the catalyst to disease and general non wellness. For a perfectly healthy person seldom use of a microwave doesn’t seem to do any substantial harm, BUT for anyone compromised by major health issues it is a death machine. When documented disease rates were at it’s lowest in the West over one hundred years ago, a microwave was non existent. They boiled, baked, grilled over open flames and even fried. Now, with unprecedented numbers that continue to grow in rapidity only common sense can tell us that the majority of the practices in place where eating habits are concerned are really making us sick. Steaming, boiling and baking, with all numbers and measurement rates of various nutrients considered, are best aside from eating our vegetables and fruits raw.

  • Jam Lemana

    Hello Dr. Greger, In case one of these days you will make some visits in the Philippines especially in the southern part, i hope to have time of being coached by you. Id been embarking in the lifestyle based medicine (i am not a doctor, I’m a chemist by profession), but i admit i need more coaching. My province need more lifestyle based medical practitioner that will be able to help especially those who are financially challenged and have li’l or nothing to support any hospitalization. Sad to know, most of the doctors here are just milking patients and families resources. Our family is one of the victims of “un-hippocratic” oath of most of the doctors locally. My dad died last 2012, that is why in my lil ways I want to contribute for a better and healthier community with full sincerity in attending my clients. I am hoping to be able to get any help or services from you. I dont know how but I hope I can…

  • BelgianBicyclist

    Dr. Greger, as always great informative videos. Thanks. Your graphic of vegetables reminded me of a fine children’s book by Lois Ehlert – EATING THE ALPHABET. Even the endpapers are well thought out. I’m an elementary school librarian. We learn that A is for apple, apricot, artichoke, asparagus, and avocado. B is for banana, bean, beet, blueberry, broccoli, and Brussels sprout. The pictures inside are beautiful water paints.

  • fred bernard

    When you cook vegies. you loose all of the enzymes which helps with the digestion. Killing the enzymes, by cooking, makes the body work harder to digest the food.

  • Julot Julott

    Because bell pepper is a fruit~

  • Bananaz

    sorry but are we not getting deductionist here? Anti oxidants are not the alpha and omega of nutrition. In studies I have done with chromatography (wick/filterpaper method) microwaving decimated nutrition….Raw stood supreme and next was steaming.

  • Ornella Bellamy

    Is there an extended or complete video?

  • Faizah Wehbi Downing

    Dr. Greger I love your videos, but I need all this information in my kitchen. Don’t you have cheat sheets or charts for all this information, including charts for “superfood bargains”, “best beans”, “best rice”, etc? We need charts so we can hang in our kitchen and to take to the supermarket when shopping! :)

  • István Heimer

    Microwave cooking! the best method??? I just gave away my MW because I have learnt that all nutrients are sucked up by the MW. It compaerd eating from MW to eating the bottom of my shoe!!!! I avoid restaurants where (everywhere) they heat up the food by MW. Am I mistaken?

    • Thea

      Istvan: Yes, I’m sorry to say, you are mistaken. The video on this page helps you to understand why in part. Here is a great resource to help you understand the other myths about microwaves:

      I cook in my microwave all the time. It saves a huge amount of effort and as you can see, in general, does nothing dramatically to harm or help food beyond what any cooking method would do.

  • Amit

    Hello, So…pressure cooking lose nutritions and antioxidants in water. What if we use that water with food too, and keep the water? Like preparing a soup ?? in that case, would pressure cooking be off from the second worst method ?

  • Paul Lord Bootle Newton

    This is highly misleading! Microwaving destroys vitamins and minerals and is a VERY dangerous way to cook. Check out ‘Microwaves damage food, but something worse…..’ on Youtube. Steaming is best.Period.

    • Thea

      Paul: Alas, there are so many myths about the problems with microwaves. The following site does a great job of addressing each of the myths – with solid science. In other words, the following site likely addresses each and every point form your youtube video, plus more. I strongly encourage you to check this out:

      Since microwaving is so convenient in multiple ways, I would think that finding out microwaves are so safe would make for a happy day. I hope I made your day happy.