Both raw and cooked vegetables have their own beneficial characteristics. Making sure our diet has adequate amounts of both can help us obtain a more balanced spectrum of benefits.
Benefits of Cooked Vegetables
- The cooking of certain vegetables has been shown to improve their antioxidant potential and allow for better nutrient absorption [pubby id="11982434,9567003"]
- Cooking can breakdown certain compounds which allows us to eat vegetables that might otherwise be inedible [pubby id="6207016"]
Benefits of Raw Vegetables
- Heating of certain vegetables can destroy beneficial nutrients (specific examples below)
- Cooking can increase the glycemic index of certain vegetables [pubby id="22132322"]
- Raw vegetables appear to have a more influential effect on cancer prevention and risk of cardiovascular disease [pubby id="15342442,10786720,14525683"]
Specific Examples
- Heating tomatoes can result in increased lycopene content and antioxidant acitvity [pubby id="11982434"]
- The availability of beneficial compound (isothiocyanates) found in cruciferous vegetables is reduced after exposure to heat [pubby id="11525594"]
- The beneficial effects of raw Brussels sprouts on colon carcinogens was not seen when cooked Brussels sprouts were examined [pubby id="12663509"]
- A well known beneficial compound found in garlic (allicin) can be completely inactivate by only 60 seconds of microwave heating [pubby id="11238815"]
Additional Notes
- Americans typically consume a large portion of their vegetables in cooked form and lack an adequate supply of raw vegetables
- Many advocate a strictly raw food diet, but cooking appears to be an integral part of human culture and a more balanced dietary approach is likely more beneficial [pubby id="14527628"]