The debate over whether raw vegetables are superior to cooked ones has gone on for some time. Raw foodists claim that cooking vegetables destroys enzymes and renders them less nutritious. Health experts maintain that cooking foods softens indigestible fibers and improves their digestion and nutrition, provided they are cooked correctly.
Raw Foodists
There is no debate regarding the fact that raw vegetables are very healthy and should be part of our diet, but Dr. Douglas Graham takes the idea a step further. In his book "The 80 10 10 Diet," he argues that animals do not cook their food, and that for much of human evolution, neither have we. Cooking food, he says, destroys digestive enzymes and deranges fats. Graham advocates a low-fat, vegan diet consisting entirely of raw fruits and leafy green vegetables.
Eat for Health
Joel Fuhrman, author of the hugely popular "Eat to Live" and "Eat for Health" diet books, recommends eating 1 lb. each of cooked and raw vegetables every day. He advises against a diet of strictly raw vegetables, stating that humans absorb only half of the calories of raw vegetables and that such a diet would therefore be costly and time consuming. Though cooking vegetables might deactivate their enzymes, these are not needed by humans, he says, as we produce enough enzymes of our own.
World's Healthiest Foods
George Mateljan, author of "The World's Healthiest Foods," cites studies in which overcooked vegetables lose a large percentage of their vitamin content. He maintains that by properly preparing vegetables - in other words, by lightly cooking them -- we can increase absorption of many key nutrients, making certain vegetables, like potatoes and eggplant, even more nutritious than their raw versions, not to mention tastier.
Cooking Methods Count
Both Fuhrman and Mateljan advocate cooking vegetables at low temperatures for short periods. Specifically, they recommend boiling, steaming and sauteing vegetables in broth for less than 10 minutes, which improves their digestibility without compromising nutrition. These methods are fixed at the boiling point of water, or 212 degrees Fahrenheit, in contrast to other methods like baking and broiling, which involve temperatures several times higher, which can destroy vitamins and even create cancer-causing byproducts.
The Verdict
Both sides agree that vegetables are highly nutritious and that oercooking them or drowning them in oils, creams and sauces can significantly reduce their nutritional value. Arguing which is best, raw or lightly cooked vegetables, is a lot like debating whether it is better to breathe the ocean breeze or the prairie air. Both are good, and the more vegetables you include in your diet, whether raw or judiciously prepared, the healthier you are likely to be.
References
- "Eat to Live"; by Joel Fuhrman, M.D.; 2005
- "The World's Healthiest Foods"; George Mateljan; 2007
- "The Paradigm Diet"; Adam Dave M.D.; 2010
- "Eat for Health"; Joel Fuhrman, M.D.; 2008
- "The 80-10-10 Diet"; Dr. Douglas Graham; 2006
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