Is raw food healthier than cooked food?

Cooking food makes us experience better flavors, but cooking also changes the nutritional value of the food. It is interesting to know that some vitamins are lost by cooking while others become more useful for the body by cooking. Some claim that eating raw foods is a way to stay healthy, while some foods, when fully cooked, determine their nutritional value and benefits. In the following, we want to examine the benefits of both; Both cooked and raw food. Join BingMag.

BingMag.com Is raw food healthier than cooked food?

Cooking food makes us experience better flavors, but cooking also changes the nutritional value of the food. It is interesting to know that some vitamins are lost by cooking while others become more useful for the body by cooking. Some claim that eating raw foods is a way to stay healthy, while some foods, when fully cooked, determine their nutritional value and benefits. In the following, we want to examine the benefits of both; Both cooked and raw food. Join BingMag.

What is a raw food diet?

BingMag.com Is raw food healthier than cooked food?

Foods that are not cooked or processed are called raw foods. The raw food diet has different levels, but all of them usually include eating unheated, uncooked and unprocessed foods. In general, at least 70% of raw foods are eaten raw. Most of the foods consumed in this diet are: raw fruits and vegetables, nuts and seeds, sprouts and fermented foods.

Many people on a raw diet follow a vegetarian diet. The difference is that plant foods are usually eaten raw. Of course, a small number of people on a low-fat diet also consume dairy products, fish and even raw meat.

Proponents of a low-fat diet claim that raw foods contain more nutrients than cooked foods because they contain enzymes. And some of the nutrients are lost in the cooking process. According to some of these proponents, eating cooked foods, such as toxins, is a health hazard.

Of course, strict dieting is very difficult, and few people can eat it for long periods of time. Adhere to it.

Although eating fruits and vegetables raw has more benefits, eating a raw diet can have side effects and problems. Some foods contain dangerous germs and bacteria that can only be killed by cooking. A complete diet of raw foods, including raw fish and meat, is associated with a risk of food poisoning.

  • Everything about vegetarian raw foods; Properties, Dangers, and Diets

Cooking can kill enzymes in food

BingMag.com Is raw food healthier than cooked food?

After eating, the digestive enzymes in the body break down the food into absorbable molecules. On the other hand, the food you eat also contains enzymes that help digest food.

Enzymes are sensitive to heat and are easily inactivated if exposed to high temperatures. In fact, almost all enzymes are inactivated at temperatures above 47 degrees Celsius.

This is one of the main reasons for supporting a low-fat diet. When enzymes in food are inactivated during the cooking process, the body needs more digestive enzymes to digest food. Proponents of a low-fat diet claim that this puts a lot of pressure on the body and can lead to deficiencies. Enzyme to follow. But there is no credible scientific evidence to support this claim. Even according to some scientists, the main function of enzymes in plant foods is to stimulate plant growth, not to help digest them in the human body. On the other hand, not only are digestive enzymes produced in the body, but the body also absorbs some of the enzymes in food. These absorbed enzymes are re-released when needed for digestion. For these reasons, digestion is unlikely to cause enzyme deficiency. In addition, scientific evidence shows that eating cooked food with inactive enzymes is not harmful to health.

  • 9 natural ways to digest food faster

In the cooking process, some water-soluble vitamins are lost

It is possible that raw foods are richer in some of the nutrients they contain than cooked foods. Some nutrients are easily inactivated or may be completely lost in the cooking process. In fact, cooked foods may lose some of their nutrients. Water-soluble vitamins, such as vitamins C and B, are lost during the cooking process. When vegetables are cooked with water, they lose 50 to 60 percent of their water-soluble vitamins. Some minerals and vitamin A are also lost to a lesser extent in the cooking process. Cooking usually does not affect fat-soluble vitamins, vitamins D, E, and K.

Boiling food results in the greatest reduction in nutrients, while other cooking methods can preserve many nutrients. Be effective. Steaming, roasting and grilling are the best ways to cook vegetables that preserve nutrients.

Of course, cooking time also affects the preservation or loss of nutrients. The longer food is exposed to heat, the more nutrients it loses.

Chewing and digesting cooked food can be easier

The first important step in The process of digestion is chewing. It is chewing that turns large chunks of food into fine digestible particles. Undigested food is much harder for the body to digest and can cause bloating. On the other hand, chewing raw foods properly requires more energy and effort than cooked foods.

Cooking foods break down some of the fibers and cell walls in plants. These changes help the body make the processes of digestion and absorption of nutrients easier. Cooking also improves the flavor of food and makes eating it more enjoyable. In the case of some foods, such as meat, they are only easy to chew and digest when cooked.

If beans and cereals are fully cooked, not only are they easier to digest, but so are a number of anti-nutritional agents. Their content also decreases. Anti-nutritional agents are compounds that reduce the body's ability to absorb nutrients from plant foods and prevent the absorption of these nutrients.

Digestibility of food is very important. Because the body can only benefit from the health benefits of food if it can absorb the nutrients in food. Some foods become easier to chew and digest when cooked. As a result, eating cooked foods provides the body with the ability to absorb more nutrients, whereas eating does not provide raw foods.

Cooking some vegetables increases their antioxidant properties.

BingMag.com Is raw food healthier than cooked food?

Studies have shown that cooking vegetables makes antioxidants such as beta-carotene and lutein more usable. . Beta-carotene is a powerful antioxidant that is converted to vitamin A in the body. A diet rich in beta-carotene is effective in reducing the risk of heart disease.

Another antioxidant that is more easily absorbed through cooked foods is lycopene. Lycopene reduces the risk of prostate cancer in men and is effective in reducing the risk of heart disease.

Some studies show that cooking tomatoes reduces vitamin C levels by up to 29%, while later After 30 minutes of cooking the tomato, its lycopene level doubles. Under these conditions, the antioxidant properties of tomatoes also increase by more than 60%. These studies also show that cooking carrots, broccoli, and zucchini increases their antioxidant properties and the amount of plant compounds they contain. Antioxidants protect the body against damage caused by free radicals, and so on. Reasons matter. A diet rich in antioxidants can reduce the risk of chronic diseases.

Harmful bacteria and germs are killed in the cooking process

BingMag.com Is raw food healthier than cooked food?

It is better to eat some foods cooked. These foods contain harmful bacteria that can only be killed by cooking, and raw consumption can lead to food poisoning.

Generally, fruits and vegetables can be eaten raw until contaminated. There is no harm in not spreading it. Spinach, lettuce, tomatoes, and raw sprouts of legumes and grains are among the vegetables most susceptible to bacterial infections. Raw meat, fish, eggs, and dairy products usually contain bacteria that can cause disease. To be. Escherichia coli, Salmonella, Listeria, and Campylobacter are some of the most common bacteria that can be found in raw foods. Most bacteria cannot survive at temperatures above 60 degrees Celsius. This means that cooking is a very effective way to kill bacteria that can reduce the risk of food poisoning. The same rule is followed in the production of pasteurized milk. Pasteurized milk is exposed to heat and free of harmful bacteria.

Consumption of raw, semi-cooked meat, eggs and dairy products is not recommended. If you want to eat these foods raw, buy them from reputable vendors and make sure they are fresh.

Healthier raw or cooked food also depends on the food

BingMag.com Is raw food healthier than cooked food?

Neither of the two raw and fully cooked diets can be scientifically justified. The disapproval of these two methods is due to the fact that fruits and vegetables can be used both raw and cooked, and raw and cooked each have different benefits. Therefore, in order to correctly answer the question of whether it is better to eat raw or cooked food, one should also consider food. Some foods are healthier if eaten raw, while others need to be cooked to be healthier.

Some examples of foods that are healthier if eaten raw

The amount of sulforaphane in raw broccoli is three times that of cooked broccoli. Sulforaphane is an anti-cancer herbal compound.

Coil: Cooking coil kills the myrosinase in it. Mirosinase is an enzyme that is effective in preventing cancer. If you want to cook kale, shorten the cooking time as much as you can.

Onion: Raw onion is known as a natural antiplatelet that can help prevent heart disease. Slowly Cooking onions reduces this beneficial effect.

Garlic: The sulfur compounds in raw garlic have anti-cancer properties. Cooking garlic removes these beneficial compounds.

Some examples of foods that are healthier if eaten cooked

Asparagus: Cooking asparagus It breaks the fibers of the cell wall. This change helps the folic acid and vitamins A, C, and E to be absorbed more easily. Mushrooms: Cooking mushrooms removes the agarine in them. Agaritin is a carcinogen found in raw mushrooms. Mushrooms also contain a powerful antioxidant called ergot, which the cooking process helps release.

Spinach: Cooking spinach helps the body absorb nutrients such as iron and magnesium. , More easily absorb calcium and zinc.

Tomatoes: In the cooking process, the amount of lycopene in tomatoes increases significantly. Lycopene is an antioxidant.

Carrots: Cooked carrots have more beta-carotene than raw carrots.

Potatoes: As long as If potatoes are not cooked, the starch in them is almost indigestible.

Beans: Raw or undercooked beans contain dangerous toxins called lectins. Lectins are eliminated only by adequate soaking and cooking.

Types of red and white meats: Raw meats may contain bacteria that can cause food poisoning. Cooking meats kills harmful bacteria.

Summary

Some foods are more nutritious if eaten raw. While some of them become more nutritious in the cooking process. Therefore, it is not necessary to follow a completely raw or fully cooked diet to maintain health. To get the most out of your health food, follow a combination diet. Eat each food in a way that has more nutrients. In this case, you eat both cooked food and some foods in raw form.

This is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .

Source: Healthline

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