Some foods do not have the same nutrients depending on whether they are raw or cooked. In this article, you will discover which ones and the optimal way to consume them.
Pasta, if not eaten "raw" can be nutritionally different depending on their cooking time.
As part of a low-calorie diet, cooking will be short, called "al dente", to have a low glycemic index. The longer the pasta is cooked, with a "softer" consistency, the higher the glycemic index.
Fruits are rich in vitamins, minerals and fibers that they can lose during cooking.
This is particularly the case of citrus fruits which contain a lot of vitamin C because this one, is very fragile, and not well supported by the heat. Thus, a cooked orange will contain 2 to 3 less vitamin C than a raw orange.
Cooked, fruits are, however, for some more digestible due to the alteration of fibers by cooking, this is the case of applesauce for example.
Fish is rich in protein and minerals.
Fatty fish such as salmon, tuna or mackerel also contain omega-3 fatty acids known to prevent cardiovascular disease.
Omega 3 remains available whether consumed raw or cooked. However, it is recommended not to over steam them.
If the fish is eaten raw, pay attention to the risk of poisoning.
4. The tomato
The tomato contains lycopene, which is a powerful antioxidant giving it its red color.
Cooked, the lycopene it contains is released more, which is excellent for health since it helps fight against heart disease and cancer.
When consumed raw, it is acidifying and participates in the acid-base balance of the body.
5. The carrot
When cooking carrots, the beta-carotene and vitamin A they contain are released.
Beta-carotene is a powerful lipo-soluble antioxidant. Vitamin A, for its part, plays a role in the ageing of the skin and protects the body from infections.
Consuming raw carrots, however, is beneficial for the health of teeth and gums.
6. The endive
Leafy vegetables, such as endive or cabbage, contain oxalic acid, which slows the absorption of iron and calcium. In case of anaemia, it is therefore recommended to consume them raw.
On the other hand, in case of excess of iron (haemochromatosis, for example), they will be cooked to slow the absorption of iron.
Salad is rich in glucosinolates that can promote developing dysfunction of the thyroid gland.
Hypothyroidism can cause fatigue, extremity cooling, loss of libido but also, in the most serious cases, goitres and abortions.
In case of hypothyroidism or as a prevention if risk factors or genetic predispositions exist, cooking the salad is recommended. It can be cooked in a planter, hotpot, etc.
8. The potato
The tendency to juice can be dangerous for certain foods, this is particularly the case of the potato. Consuming raw potato juice is not recommended.
The potato needs long cooking to be rid of all its starch and, thus, be better digested. Steaming with steam allows you to enjoy the vitamins and minerals it abounds.
However, do not cook it too much to preserve vitamin C, which does not support heat well.
9. The mushroom
The mushroom is rich in B vitamins, minerals and trace elements.
Its richness in nutrients remains available whether raw or cooked, provided that the cooking remains swift and does not exceed a few minutes.
The advantage of cooking the mushroom is the release of a component that gives it all its flavor. A flavor that is not found in the raw mushroom.
The best is to vary their consumption: salad, omelette, fricassee, etc.
Asparagus is rich in vitamin B9 and fiber. Thanks to its high fiber content, it facilitates intestinal transit and participates in digestive comfort.
To make it more digestible, it requires a long cooking time that can participate in the loss of its vitamins. To maintain all its nutritional benefits, prefer slow cooking with steam rather than with water.