Raw vs. cooked vegetables: Which is the healthiest way to eat veggies?


01 How to eat your vegetables?

Vegetables are a great source of nutrition that not only keeps us full and energetic throughout the day, but even aids us steer clear of chronic ailments. It is the great food to have when you're on a weight loss journey and can never go wrong, even if you're just looking to stay fit in general.

However, how you eat your veggies can play a important role in determining how many advantages you reap from your greens.  

02 Nutritional differences in raw vs. cooked vegetables

The nutrient your physique breaks down and absorbs can be different for raw vegetables and cooked. That told , cooked vegetables have a different nutrient quantity and quality than raw vegetables. Interestingly, minerals like  potassium, calcium, and iron are found in several raw vegetables. Furthermore, some nutrients, particularly water-soluble vitamins, are lost during the cooking process. Raw fruits and vegetables may include more nutrients like vitamin C and B vitamins, which is why raw vegetables with water-soluble nutrients are more susceptible to heat harm.

03 Your cooking technique can determine the health benefits

If you're someone who is most into cooking their vegetables rather than eating them raw, then you give attention to how you cook your veggies.

Some studies suggest that your selection of cooking method can impact the nutritional value of your vegetables. For instance, as per  a study conducted at Zhejiang University, researchers found that stir-frying, microwaving, and boiling broccoli can all deplete levels of a chlorophyll, soluble protein, sugars and vitamin C from the veggie, whereas steaming broccoli did not have that same result.

Apart from that, taking your time while cooking can even deprive your veggies of all their nutrients. Experts advise cooking vegetables quickly so the nutrients remain intact. Having said that, roasting, barbecuing, or grilling vegetables are few of the best ways to do that.

Another interesting tip  to cook these days is air frying food, which is considered to be better than deep-fried foods. This to an extent may be right. Since the fryer’s basket keeps the vegetables saved from direct heat source, as compared to deep frying, it retains a high percentage of their a nutrients.

04 Advantages of eating raw veggies

One of the biggest advantages of eating raw vegetables is higher vitamin content. Since they're not exposed to a heat at all, there's no way the nutrients can break down and lose their nutritional value. This means you'll likely obtain more water-soluble nutrients – vitamin C, and B vitamins - which also include antioxidant properties.

05 The downsides of eating veggies raw

While eating raw veggies has its advantages , it may not be for everyone. Some people are intolerant towards raw food, mainly those with gastrointestinal issues. For instance, calciferous vegetables, such as cabbage, broccoli, cauliflower, and Brussels sprouts are very healthy and nutritious, but they can cause a gas or bloating.

Furthermore, few foods are better cooked than eaten raw. For example a carrots. They have more bio available beta-carotene, which is a source of the vitamin A, when they're cooked than when they're raw.

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