Fruit and vegetable consumption is associated with a lower risk of heart disease, but which is more protective, raw or cooked?
Image thanks to mark_am_kramer.
In this study of 50,000 men and women published recently, those who ate the most apples appeared to have significantly less risk of having a heart attack in the 8 years they were followed, but those drinking apple juice appeared to increase their risk. That makes sense; apples, like all whole plant foods, are packed with fiber, which may lower cholesterol, whereas juice consumption—no fiber, just sugar—has been tied to the risk of diseases like diabetes.
So, nothing new here, but what about this one? 20,000 men and women followed for 10 years—an estimated 34% lower risk of coronary heart disease for those with a high intake of fruits and vegetables, but they went a step further and compared raw versus cooked. no such study focusing specifically on raw versus processed fruit and vegetable consumption in relation to coronary heart disease incidence had ever been done, until now. What do you think they found?
Well, in the past we’ve learned that daily salad consumption, for example, may significantly decrease one’s risk of dying from heart disease. In this study of 11000 vegetarians and other health conscious people, daily consumption of raw salad was associated with a 26% reduction in mortality from ischemic heart disease.
At the same time we’ve known for 15 years that phytonutrients like lycopene in tomatoes appear protective against heart disease, and cooking dramatically boosts lycopene bioavailability. This was actually an interesting study. It’s hard to trust what people tell you about what they eat, so instead, people admitted to the hospital for heart attacks had a plug of fat tissue taken from their butt and just had it analyzed to basically confirm how much tomato sauce they had been really eating.
So anyway, raw or cooked for heart disease prevention? And you probably guessed it, the answer, is both.
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.
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For more on the benefits of whole fruit compared to juice see Best Fruit Juice. A healthy alternative is my Pink Juice With Green Foam. For more on the healthfulness of cooked versus raw veggies, see my video Best Cooking Method. Note that most of the sources for this video are open access, so you can download them by clicking on the links above in the Sources Cited section. And feel free to check out my hundreds of other videos on more than a thousand subjects.
For more context, check out my associated blog post, Stool Size and Breast Cancer Risk.