There are certain phytonutrients that are absorbed better from cooked foods.
Volatile toxins created by deep frying may pose a respiratory risk.
It’s not what you eat, though, it’s what you absorb. Check out this study on long-term raw foodists: This study was done in Europe, so the “average Western diet” here wasn’t terrible. Four servings of fruits and vegetables a day resulting in a B carotene intake of about 5mg a day ; versus, a decent diet—seven servings a day of fruits and veggies, both raw and cooked; versus, a raw food diet, in which they ate on average a whopping 17 servings of fruits and veggies a day, leading them to have about 3 times the B-carotene intake.
But that’s intake. How much of it actually got into their bloodstream? Blood B-carotene is considered a good surrogate marker for a healthy diet Tell me what your blood B-carotene level is and I will tell you what your health risk is.
So who had the most B carotene in their bodies—those eating 4 servings a day, 7, or 14? It was the middle group, the 7 servings a day group,because cooking can boost the absorption of phytonutrients like B-carotene—like the cooked carrots having more antioxidants than raw. The raw foodists here were eating 17 servings a day, and basically had the same amount of this phytonutrient reaching their vital organs as those on the crappy standard diet! So I recommend a combination of raw and cooked foods.
To see any graphs, charts, graphics, images, and quotes to which Dr. Greger may be referring watch the above video. This is just an approximation of the audio contributed by veganmontreal.
Garcia AL, Mohan R, Koebnick C, Bub A, Heuer T, Strassner C, Groeneveld MJ, Katz N, Elmadfa I, Leitzmann C, Hoffmann I. Plasma beta-carotene is not a suitable biomarker of fruit and vegetable intake in german subjects with a long-term high consumption of fruits and vegetables. Ann Nutr Metab. 2010;56(1):23-30. Epub 2009 Nov 27.
Hercberg S, Czernichow S, Galan P. Tell me what your blood beta-carotene level is, I will tell you what your health risk is! The viewpoint of the SUVIMAX researchers. Ann Nutr Metab. 2009;54(4):310-2. Epub 2009 Sep 22.
Please feel free to post any ask-the-doctor type questions here in the comments section and I’d be happy to try to answer them. And check out the other videos on raw food. Also, there are 1,686 other subjects covered in the rest of my videos--please feel free to explore them as well!
Check out my associated blog post, How to Enhance Mineral Absorption.
If you haven't yet, you can subscribe to my videos for free by clicking here.
Which are the gentlest cooking methods for preserving nutrients and which vegetables have more antioxidants cooked than raw.
DONATE TODAY and help keep NutritionFacts growing strong!Donate