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Does cooking vegetables affect the amount of fiber you consume?

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Answer #1

Yes, differently for different cooking methods. Stir frying (with very little oil) and sauteing increase the fiber content. Steaming reduces fiber content, but only slightly; boiling - especially for a long time - reduces it more. Beans and lentils, however, are very high in fiber even though they require lengthy boiling.

Peeling and pureeing also reduce fiber, and juicing removes it entirely. Fine grinding also reduces fiber, so whole or coarse grains (brown rice, wheat berries, buckwheat groats, rolled oats, etc.) and brans are preferable to things made from flour, and stone-ground flour is better than fine.

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