last posts

Raw or cooked: 10 nutritionally different foods

 Raw or cooked: 10 nutritionally different foods

Some foods don't have the same nutritional benefits depending on whether they're raw or cooked. Find out which one and the best way to consume them.


Pasta, if not eaten "raw," can vary nutritionally depending on the cooking time.

As part of a low-calorie diet, cooking will be short, called "al dente," to get a low glycemic index. The longer you cook the pasta, with a "soft" consistency, the higher the glycemic index.


Fruit is rich in vitamins, minerals and fiber that you can lose during cooking.

This is especially the case in citrus fruits that contain a lot of vitamin C because this type is very brittle and does not support heat well. Thus, cooked oranges contain 2 to 3 less vitamin C than raw oranges.

However, cooked fruits are more digestible because the fiber is changed by cooking, and this is the case for apple compote for example.


Fish is rich in proteins and minerals.

Fatty fish such as salmon, tuna, or mackerel also contain omega-3 fatty acids, which are known to prevent cardiovascular disease.

Omega-3 remains bioavailable whether eaten raw or cooked. However, it is recommended to steam it not for long.

If fish is eaten raw, be aware of the real risk of poisoning.


Tomatoes contain lycopene, a powerful antioxidant that gives them their red color.

When consumed cooked, the lycopene it contains is released more, which is excellent for your health as it helps fight heart disease and cancer.

When eaten raw, they acidify and contribute to the acid-base balance of the body.


When carrots are ripe, the beta-carotene and vitamin A they contain are released.

Beta-carotene is a powerful fat-soluble antioxidant. On the other hand, vitamin A plays a role in skin aging and protects the body from infections.

On the other hand, eating raw carrots is beneficial for healthy teeth and gums.


Leafy greens, such as dandelion or cabbage, contain oxalic acid, which slows down the absorption of iron and calcium. In case of anemia, it is recommended to eat it raw.

Conversely, if the iron is overloaded (hemochromatosis for example), it will be cooked to slow down the absorption of iron.


Salad is rich in glucosinolates that can promote thyroid dysfunction.

Hypothyroidism can cause fatigue, cold extremities, and loss of libido, but also, in more serious cases, goiter and miscarriage.

In case of hypothyroidism or as a prophylaxis in the presence of risk factors or genetic predisposition, it is recommended to cook salad. Thus it will be cooked in a pot, hot pot, etc.


The tendency to juice can be dangerous with respect to some foods, especially in the case of potatoes. It is not recommended to eat raw potato juice.

Potatoes need a long cooking to get rid of all the starch and thus better digest them. Steam cooking allows you to take advantage of the vitamins and minerals it contains.

However, it should not be overcooked to preserve vitamin C which does not tolerate heat well.


Mushrooms are rich in B vitamins, minerals and trace elements.

Its richness in nutrients remains available, whether it is raw or cooked, provided that the cooking remains gentle and does not exceed a few minutes.

The advantage of cooking mushrooms is to release an ingredient that gives them all their flavour. Flavor not found in raw mushrooms.

Therefore it is better to diversify its consumption: in salads, omelettes, freecas, etc.


Asparagus is rich in vitamin B9 and fiber. Thanks to its high fiber content, it facilitates intestinal transit and contributes to the comfort of the digestive system.

To make them more digestible, they require prolonged cooking which can contribute to vitamin loss. To preserve all its nutritional benefits, slow cooking with steam is preferred rather than water.


Font Size
lines height