Eating raw foods has many benefits that are supported by scientific studies, and the benefits include sustained weight loss, increased energy levels, and lower cholesterol levels. Studies show that a raw food diet is higher in antioxidants and essentially reduces the risk of chronic diseases. However, cooked foods have better digestibility and also remove the antinutrients found in raw foods, thus helping in the better absorption of nutrients. In daily life, we tend to mix cooked and uncooked foods. While vegetables are cooked, salads such as onions, cucumbers and even green peppers are eaten raw. Many of us eat sprouted grains, broccoli, and bell peppers raw while others steam or cook them before eating. So which is really better for your health – raw food or cooked food? (Also read: Can eating raw foods reverse diabetes? Here’s What One Dietitian Says)
“The answer is that both raw and cooked foods are good and valuable. So eat your traditional foods cooked or uncooked,” says nutritionist Bhuvan Rastogi in the post. posted on his recent Instagram.
Rastogi then goes on to compare cooked and raw foods, and lists the advantages and disadvantages of both.
Raw foods are rich in water-soluble vitamins
“Cooking leads to dehydration, which reduces the amount of water-soluble vitamins. For this reason, Vitamin C-rich fruit should be eaten raw. Even green peppers, when eaten raw, have more Vitamin C than lemons on a basis of the scale. weight,” the expert said. nutritionist.
But why do we prefer cooking to consuming raw food?
Cooking destroys enzymes in food
“And some people believe that cooking makes us need more enzymes to digest food. The other argues that enzymes in food are for them to grow and humans make enough enzymes to digest cooked food. cooked or undercooked. But all are inconclusive,” he said. Expert.
Cooked foods have a higher density of minerals and micronutrients
“When we make saag from leafy vegetables like palak, the minerals, fat-soluble vitamins and antioxidants are concentrated as the water content is reduced. For example, Vitamin K, a water-soluble vitamin oils and antioxidants, which are concentrated when cooked,” says Rastogi.
Cooking kills bacteria and microorganisms
Rastogi says cooking reduces the risk of foodborne illnesses, especially in animal sources. “For germinating food, it depends on the type of microorganism/preparation medium,” he said.
Cooking makes food easier to digest
Cooking breaks down some plant cells to make them easier to digest and absorb. That’s why meat is easier to digest when cooked, and cooking grains and legumes improves digestibility, says Rastogi.
Cooking reduces anti-nutrients
“Antinutrients have been shown to interfere with the absorption of certain micronutrients,” says Rastogi. Cooking reduces known antinutrients such as oxalates and phytates. Nutrients are looked down upon because their name actually has so many beneficial functions.”
So how to decide between raw and cooked?
Rastogi concludes: “Since science has yet to consider one method of consumption to be healthier than another, it is better to stick to traditional eating habits, where we cook some things and eat them raw. something else. Don’t change anything until it’s proven to be less effective.” .
