Cooked Or Raw: Science Weighs In On The Best Way To Eat Food Debate
The Surprising Answer: It depends!
The debate over whether to eat foods raw or cooked has been ongoing, with proponents on both sides advocating for the benefits of their preferred method.
However, the truth lies in a nuanced understanding of how cooking affects different types of foods.
Let’s into the effects of heat and cooking on food, and explore which foods are best consumed raw or cooked.
What Happens When We Cook Food?
Heat alters the chemical composition of foods. Depending on the object that’s in the pan, this can be a good thing or a bad thing.
#1 Cooking can result in nutrient loss
One of the most notable changes is the denaturation of proteins, which occurs when heat breaks down food’s complex structures.
Excessive heat can lead to the destruction of heat-sensitive nutrients such as Vitamin C and certain enzymes, diminishing the nutritional value of some foods.
Cooking strips out the nutrients from certain foods.
So you might be stoked to cook some food knowing it’s loaded with vitamins and minerals. But then the process of cooking it causes significant nutrient loss, that by the time you serve it to your family on a plate, it’s not as nutritious as you might think.
Which foods are susceptible to nutrient loss?
Spinach, kale, and lettuce boast an array of vitamins and minerals when consumed raw, including vitamin K, folate, and potassium.
Cooking these greens can lead to nutrient loss, particularly water-soluble vitamins like Vitamin C and B vitamins. Incorporating raw greens into salads or smoothies allows you to reap the full spectrum of their nutritional benefits.
Similarly, berries and citrus fruits are best enjoyed in their raw form to maximize their vitamin C content and antioxidant properties. Cooking these fruits can lead to vitamin degradation and loss nutritional value.
Generally, soft vegetables are better eaten raw.
But then there’s the opposite side of the coin. Cooking can be a good thing.
#2 Cooking can unlock nutrients
Cooking can break down tough fibers in foods like vegetables (and meats), making them easier to digest and absorb nutrients from.
Cooking can enhance the bioavailability of certain nutrients, making them easier for the body to absorb.
For example, lycopene, a potent antioxidant found in tomatoes, becomes more accessible to the body when the tomatoes are cooked, as heat breaks down the plant cell walls, releasing this beneficial compound.
Root vegetables like carrots, sweet potatoes, and beets are prime examples of foods that benefit from cooking. Heat softens their fibrous texture, making them easier to digest.
Cooking these vegetables can increase the availability of antioxidants like beta-carotene.
Beans, lentils, and whole grains like quinoa and brown rice become more digestible and palatable when cooked, as heat breaks down complex carbohydrates and proteins. Cooking legumes neutralizes anti-nutrients like lectins and phytates, making their nutrients more accessible to the body.
But beyond unlocking nutrients, there are other reasons to cook your food.
The first is: Food safety.
Cooking can kill harmful bacteria and parasites present in raw foods, reducing the risk of foodborne illnesses.
The second reason is: Flavor and aroma
Cooking can enhance the flavor and aroma of foods by caramelizing sugars, developing complex flavors, and creating appealing textures.
So the answer to the question of whether it’s better to eat food raw or cooked is: it depends.
Certain foods are better cooked, others are better eaten raw. The key is having the right balance of cooked and raw foods.
Another way to optimize nutrients from food is by not applying excessive heat when cooking. This minimizes nutrient loss.
HAPPY EATING!
