Raw vs cooked food; nutritionist on which is better | Health

Eating raw food has a number of benefits supported by scientific studies, and these benefits range from sustained weight loss, increased energy levels and lowered cholesterol levels. Studies show that a raw food diet has higher antioxidant levels and basically lowers your risk of chronic conditions. However, cooked food has better digestibility and also takes care of the anti-nutrients found in raw food thus making nutrient absorption better. In our daily life, we tend to eat cooked and uncooked food together. Salads such as onions, cucumbers and even green peppers are eaten raw while vegetables are cooked. Many of us eat sprouted grains, broccoli, 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 a nutritionist had to say)

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“The answer is that both cooked and raw foods are good and have their virtues. So stick with your traditional meal, whether it’s cooked or uncooked,” nutritionist Bhuvan Rastogi says in a recent Instagram post.

Rastogi then goes on to compare cooked and raw foods and lists the advantages and disadvantages of both.

Raw foods contain more water-soluble vitamins

“Cooking causes dehydration, reducing the amount of water-soluble vitamins. Therefore, fruits high in vitamin C should be consumed raw. Even green peppers contain more vitamin C than lemons when eaten raw,” she says. dietitian

So why do we choose to cook over raw food?

Cooking destroys enzymes in food

“Some believe that cooking needs more enzymes than we do to digest food. The other side argues that the enzymes in food are for their growth and that humans produce enough enzymes to digest cooked or uncooked food. But none of this is conclusive,” he says. expert.

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Cooked food has greater mineral and micronutrient density

“Because we make saag from leafy vegetables like palak, minerals, fat-soluble vitamins and antioxidants intensify as the water content decreases. For example, vitamin K, an antioxidant and fat-soluble vitamin, intensifies when cooked.” says Rastogi.

Cooking kills bacteria and microorganisms

Rastogi says cooking reduces the likelihood of foodborne illness, especially in animal-sourced food sources. “For germinated foods, it depends on the type of microorganisms/preparation medium,” he says.

Cooking facilitates the digestion of food

Cooking breaks down some plant cells, making them easier to digest and absorb. This is why meat is easier to digest when cooked, and cooking grains and legumes improves digestibility, Rastogi says.

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Cooking reduces antinutrients

“Antinutrients have been shown to inhibit the absorption of certain micronutrients. Cooking reduces known anti-nutrients such as oxalates and phytates. However, anti-nutrients are demonized by their name, they actually have many beneficial functions,” Rastogi says.

So how do you decide between raw and cooked?

“Since science has not yet considered 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 some raw. Don’t change anything until it’s conclusively proven to be less effective,” Rastogi concludes. .

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