Nutritionist Dr. Alexandra Shepeleva stated that fresh tomatoes are usually a staple ingredient in healthy salads, but cooked tomatoes have a special advantage.
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According to her, heating tomatoes alters their texture, making it easier for the body to absorb certain carotenoids, particularly lycopene. However, this doesn't mean tomatoes should be categorized as "healthy raw" and "unhealthy after cooking."
The expert pointed out that lycopene, a type of carotenoid, is responsible for giving tomatoes their red color. Scientific studies have shown that heat treatment increases its bioavailability, and that heating damages part of the tomato cell walls, which helps release lycopene more effectively. This effect is particularly noticeable when tomatoes are cooked with a small amount of vegetable oil.
She said: "The nutritional composition of cooked tomatoes changes, making it easier for the body to absorb some nutrients. Lycopene is one of the compounds that benefits from moderate heat treatment. Adding a small amount of oil is also important, because lycopene is a fat-soluble compound."
According to her, this doesn't necessarily mean frying tomatoes until crispy; they can be simmered, grilled, or added to sauces. One study showed that consuming tomatoes cooked in olive oil led to a significant increase in blood lycopene levels compared to eating raw, chopped tomatoes.
The expert emphasized that the conclusion that frying tomatoes makes them "generally better" is misleading, as prolonged exposure to high temperatures can lead to the breakdown of some heat-sensitive compounds. Therefore, it's better to vary the ways tomatoes are consumed, rather than completely abandoning fresh tomatoes in favor of cooked or fried versions.
She said: "Fresh tomatoes provide the body with water, dietary fiber and other components that do not require special preparation. Therefore, the best option is to vary how they are eaten, whether fresh, grilled or cooked. To get a higher amount of lycopene, tomatoes can be cooked with a little oil."
According to her, simple methods are sufficient to include cooked tomatoes in the daily diet, such as cooking them for a few minutes in a pan or on low heat, and there is no need to add large amounts of oil "to enhance the benefits," because that will significantly increase the calories in the dish.
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