Raw Versus Cooked

RAW VERSUS COOKED

There are many varying opinions are eating raw vs. cooked foods. As with most “rules” of nutrition, a healthy dietary balance and understanding of nature is important. To make it a little easier, here is a more comprehensive list of some key foods that are best either raw, coked, or both, and why. Also important to note is that some foods simply have different benefits in either form and there is still much debate, so strive to eat at least 5-7 servings of vegetables per day (1 serving raw=2 cups, 1 serving cooked=1 cup) of both.

Rosy fruits such as watermelon, papaya, and red bell pepper: Great to eat raw due to the presence of lycopene, which has been found to lower risk of cancer and heart attack. Lycopene is a very potent antioxidant.

Tomatoes: While beneficial in both cooked and raw forms, cooking actually boosts the amount of lycopene by 35%, according to a Scientific American study.

Carrots, spinach, mushrooms, asparagus, cabbage, peppers: Cooking these vegetables supplies more antioxidants, particularly carotenoids. Steaming is best, as this preserves the antioxidant properties.

Cruciferous Vegetables like broccoli, cauliflower, kale, cabbage, brusselsprouts: Should be eaten both raw and cooked. These vegetables are all high in Vitamin C, which is broken down in the heating process (as are most vitamins, but not minerals), however the phytonutrient indole is formed by cooking, which fights cancer.

Broccoli: Numerous studies have shown that broccoli (despite the above mentioned Vit. C loss), may be better cooked, as an enzyme is damaged in heating which blocks the proliferation of precancerous cells. Also, folate is more available in raw broccoli

Starchy Foods: Foods like grains, tubers, legumes as well as nuts and seeds, are all enhanced by sprouting and cooking, which makes them more digestible. Grains, nuts/seeds, and legumes should all be soaked for 12-24 hours before cooking.

Garlic: This superfood is beneficial in both its’ raw and cooked form, however, raw has by far the highest immune-boosting properties. Chop raw garlic and allow it to sit 10 minutes before eating. Then put over a salad, in a dressing, or however you prefer it.

Quickly Steaming Is Best Cooking Method: The cooking method matters most. Steaming, as opposed to other methods, helps retain water-soluble B and C vitamins. High cooking temperatures and long cooking times destroy heat-sensitive nutrients such as B and C vitamins and folate, so it's best to keep cooking times to a minimum (10 minutes maximum).