Five portions of fruit and vegetables a day – that's nothing new. But the question remains: should we eat beets, celery , and the like raw to ensure the highest possible intake of vitamins and nutrients, or is it advisable to cook them? So, how healthy is raw food really? Opinions on this topic vary widely. How healthy is raw food, really? We'll explain and examine the advantages and disadvantages of raw food.
What is meant by raw food and raw food quality?
In the broadest sense, raw food refers to any unheated food, whether of plant or animal origin. However, the term "raw food" most often refers to a vegetarian or vegan diet. Raw food, therefore, is food that has not been heated before consumption; that is, no baking, frying, boiling, or pasteurization.
All of this might sound like a very limited diet at first. But in reality, raw food is already part of many healthy meals in our everyday lives. This includes, for example, side salads, nuts, fruit salad, dried fruit, and cold-pressed raw juice .
Humans – the only living beings that heat food
Consider that humans are the only living beings that heat food before eating it. Let's conduct a little thought experiment and imagine that our ancestor, Homo habilis, hadn't managed to tame fire and process food. We would either still be dependent on raw food, or humans as we know them today wouldn't even exist on this planet. Fortunately, that's not the case. Nevertheless, let's take a look at the advantages of eating food without heating it.
The benefits of raw food
Every time food is heated, whether boiled, baked, fried, or steamed, nutrients are lost: vitamins, trace elements, minerals, and phytochemicals. Conversely, this means that these nutrients are fully preserved when no heat is applied, i.e., when we consume raw food. Phytochemicals, in particular, are extremely important for our health because they contain antioxidants that protect against free radicals in the body. These so-called free radicals are highly reactive, aggressive molecules that are produced by the body itself during various metabolic processes, but can also be generated by external influences such as cigarette smoke, UV radiation, and environmental toxins. What helps is plenty of fruit and vegetables for cell protection – ideally with the highest possible content of phytochemicals. Furthermore, raw food can counteract constipation by stimulating the body's natural regulatory mechanisms. Raw food is therefore not only considered particularly healthy and nutritious due to its intact vitamins and trace elements, but it also tastes good and leads to fewer calories with the same feeling of satiety.
Is cooked food therefore bad for our bodies?
It's not all black and white. Therefore, the question of whether cooked food is bad can't be answered with a simple yes or no. First of all, it's crucial to differentiate between the types of fruits and vegetables we're talking about. Fruit is edible raw, except for rhubarb, which is poisonous in its unprocessed form. The list is somewhat longer when it comes to vegetables. Foods that are indigestible when raw include potatoes, eggplants, and legumes such as beans, peas, and lentils. Grains are also difficult for the human digestive tract to digest in their raw state. Raw food as a purely dietary approach is therefore rejected simply because many important nutrients are contained in foods that are inedible when uncooked. Furthermore, some vegetables are better eaten cooked because they contain vitamins and minerals that require fats and proteins for complete absorption by the body.
What does our gut actually say about this?
The gut flora is a marvel. It adapts to what we eat. If we don't eat any raw food, our bodies will lack certain gut bacteria, either completely or partially. This can lead to unpleasant digestive problems. Raw food is therefore an important component of a balanced diet. However, a radical switch to more raw food can also challenge our bodies. This is because raw fruits and vegetables are rich in acids, fiber, and other substances that can lead to bloating and fermentation. This is due to the composition of the gut bacteria. Once the body adjusts to the change and the gut bacteria responsible for digesting raw food are active, gas production ceases. For this reason, many people initially have difficulty tolerating raw food.
The golden mean
As is so often the case in life, the right balance is crucial. Of the recommended five portions of fruit and vegetables a day, roughly half should be cooked and the other half eaten raw. On the one hand, there are certain foods that only become palatable through cooking, and on the other hand, there are some vitamins and minerals that are better absorbed by our bodies through processing. Therefore, experts largely advise against eating exclusively raw fruit and vegetables. However, it's also clear that cooking reduces the value of many vitamins and trace elements. This depends partly on the cooking method and the type of vitamin. Our conclusion regarding the question of how healthy raw food really is is therefore: the mix has to be right. A balanced diet should include both raw and cooked fruit and vegetables.
