One of the world's most cited scientists has shared a remarkably simple culinary technique that could deliver a major boost to heart health. Professor Tim Spector, co-founder of the ZOE health app and a prominent voice during the pandemic, insists that a brief ten-minute pause before cooking can significantly enhance the benefits of common ingredients like onion and garlic.
The Science Behind the Ten-Minute Wait
Professor Spector explained to The i newspaper that vegetables such as onion, garlic, cabbage, and broccoli are rich sources of a beneficial compound called sulforaphane. This chemical has been shown in research to improve both glucose control and cholesterol levels, directly tackling key risk factors for heart disease. However, the act of cooking can destroy an enzyme named mirosinase, which is essential for sulforaphane's production.
The groundbreaking advice is to allow chopped or crushed allium vegetables to rest for five to ten minutes before they are exposed to heat. This resting period allows the sulforaphane to become fully "activated," enabling it to survive the subsequent cooking process and deliver its full health impact.
Broader Dietary Strategies for Lasting Health
Beyond this specific kitchen hack, Professor Spector outlined several other evidence-based dietary tweaks for Brits looking to improve their wellbeing. He highlighted the emerging benefits of eating a salad or other vegetables roughly ten minutes before a carbohydrate-rich main meal. This simple act can promote a longer feeling of fullness and help blunt potentially harmful blood sugar spikes from the starchy food that follows.
He also championed the inclusion of fermented foods like kimchi and the use of vinegar in salad dressings. The acidity of vinegar, he noted, plays a role in stabilising blood sugar, helping to curb snacking urges between meals.
Practical Swaps for Everyday Meals
Professor Spector provided a suite of practical, everyday substitutions to upgrade a standard diet. These include:
- Replacing processed stock cubes with miso paste for deeper flavour and gut-friendly bacteria.
- Cooking tomatoes in extra-virgin olive oil to maximise nutrient absorption.
- Choosing full-fat Greek yoghurt with nuts, seeds, and berries over sugary breakfast cereals. This not only reduces sugar intake but also contributes to the "30 different plants a week" target linked to a healthier, more diverse gut microbiome.
He shared a personal preference: "I drizzle and spread extra virgin olive oil on my toast rather than butter, for greater health benefits. This is what they do in Spain, and it tastes delicious."
The professor emphasised that eating a wide variety of colourful plants—"eating the rainbow"—supports gut health, reduces disease risk, and makes meals more enjoyable. He suggested cost-effective methods like buying pre-mixed packs of multi-coloured peppers or mixed root vegetables to easily increase plant diversity.
