Raw vs. Cooked: Do You Believe Dr. Fuhrman's Take? What's Your Stance?
This is from Joel Fuhrman M.D., a board–certified family physician who specializes in preventing and reversing disease through nutritional and natural methods:
Raw vs. Cooked?
Certainly, there are benefits to consuming plenty of raw fruits and vegetables. These foods supply us with high nutrient levels and are generally low in calories too. Eating lots of raw foods is a key feature of an anti-cancer diet style and a long life. But are there advantages to eating a diet of all raw foods and excluding all cooked foods? The answer is a resounding “No”. In fact, eating an exclusively raw-food diet is a disadvantage. Excluding all steamed vegetables and vegetable soups from your diet narrows your nutrient diversity and has a tendency to reduce the percentage of calories from vegetables in favor of nuts and fruits which are lower in nutrients per calorie.
Raw vegetables are dramatically low in calories and we probably only absorb about 50 calories a pound from raw vegetables. Our caloric needs cannot be met on a raw food diet without consuming large amounts of fruits, avocado, nuts and seeds. This may be an adequate diet for some people, but in my 15 years of medical practice catering to the community of natural food enthusiasts, raw foodists and natural hygienists, I have seen many people who weakened their health on such raw food, vegan diets. Frequent fungal skin and nail infections, poor dentition, hair loss and muscular wasting are common on such fruit-based diets.
Unfortunately, sloppy science prevails in the raw-food movement. Raw food advocates mistakenly conclude that since many cooked foods are not healthy for us, then all cooked foods are bad. This is not true.
The idea that stirs the most enthusiasm for this diet is the contention that cooking both destroys about fifty percent of the nutrients in food, and destroys all or most of the life promoting enzymes. It is true that when food is baked at high temperatures—and especially when it is fried or barbecued—toxic compounds are formed and most important nutrients are lost. Many vitamins are water-soluble, and a significant percent can be lost with cooking, especially overcooking. Similarly, many plant enzymes function as phytochemical nutrients in our body and are useful to maximize health. They, too, can be destroyed by overcooking. However, we cannot paint with this brush of negativity over every form of cooking.
Only small amounts of nutrients are lost with conservative cooking like making a soup, but many more nutrients are made more absorbable. These nutrients would have been lost if those vegetables had been consumed raw. When we heat, soften and moisturize the vegetables and beans we dramatically increase the potential digestibility and absorption of many beneficial and nutritious compounds. We also increase the plant proteins in the diet, especially important for those eating a plant-based diet with limited or no animal products.
In many cases, cooking actually destroys some of the harmful anti-nutrients that bind minerals in the gut and interfere with the utilization of nutrients. Destruction of these anti-nutrients increases absorption. Steaming vegetables and making vegetable soups breaks down cellulose and alters the plants’ cell structures so that fewer of your own enzymes are needed to digest the food, not more. On the other hand, the roasting of nuts and the baking of cereals does reduce availability and absorbability of protein.
When food is steamed or made into a soup, the temperature is fixed at 100 degrees Celsius or 212 Fahrenheit—the temperature of boiling water. This moisture-based cooking prevents food from browning and forming toxic compounds. Acrylamides, the most generally recognized of the heat-created toxins, are not formed with boiling or steaming. They are formed only with dry cooking. Most essential nutrients in vegetables are made more absorbable after being cooked in a soup and water-soluble nutrients are not lost because we eat the liquid portion of the soup too.
Recent studies confirm that the body absorbs much more of the beneficial anti-cancer compounds (carotenoids and phytochemicals—especially lutein and lycopene) from cooked vegetables compared with raw. Scientists speculate that the increase in absorption of antioxidants after cooking may be attributed to the destruction of the cell matrix (connective bands) to which the valuable compounds are bound.
Another fallacy promoted in the raw food movement and on the web is that the fragile heat-sensitive enzymes contained in the plants we eat catalyze chemical reactions that occur in humans and aid in digestion of the food. This is not true. Plant foods do not supply enzymes that aid in their digestion when consumed by animals. Our body supplies exactly the precise amount of enzymes needed for digestion; we are not ill equipped to digest normal food. The plant enzymes are broken down into simpler molecules by our own powerful digestive juices and even those that are absorbed as peptide size pieces (or with some biologic function) do not function to catalyze human functions. So it is not true that eating raw food demands less enzyme production by your body. A healthy body produces the precise amount of enzymes needed to digest the ingested food appropriately and the enzymes our body uses for other processes are unique to our human needs and are not present in plants. We make what we need from the proper materials.
In conclusion, eating lots of raw foods is a feature of a healthy diet. I always encourage people to eat more raw food. One of my common statements is—the salad is the main dish. Raw food is necessary for digestive efficiency, proper peristalsis and normal bowel function. Certain foods, especially fruit, avocado and nuts undergo significant change with cooking and are best eaten raw. Baking, frying, barbecuing and other high heat cooking methods that brown and damage food form acrylamides, which are carcinogenic. Browning and other high heat cooking methods should be avoided. Cooking techniques like steaming vegetables, stewing foods in a pressure cooker and soup making, do not have these drawbacks. They do not brown foods or form acrylamides.
Eating raw food is necessary for good health and is an important feature of a healthy diet. But that does not mean that one’s entire diet has to be raw to be in excellent health. It also does not mean eating an all raw diet is the healthiest way to eat. It is healthier to expand your nutrient density, your absorption of plant protein and your nutrient diversity with the inclusion of some conservatively cooked food in your diet.
Link LB ; Potter JD. Raw versus cooked vegetables and cancer risk.
Cancer Epidemiol Biomarkers Prev. 2004; 13(9):1422-35.
Ismail A ; Lee WY. Influence of cooking practice on antioxidant properties and phenolic content of selected vegetables. Asia Pac J Clin Nutr. 2004; 13(Suppl):S162.
Tags: cooked, eating, health, high, percentage, raw, soups, steamed, wellness
Replies to This Discussion
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Permalink Reply by Rawzilla on -
I like to keep in mind we are not the first ones to try raw diets, and I still don't see the very old raw (human) communities or people anywhere.
There are some wonderful debates about this. I enjoyed Brigitte Mars and Susun Weed's debate (raw vs. cooked), I agreed with much of what they both offered.
But science aside--since science is still discovering things about digestion and nutrition, and obviously has not delivered a simple verdict yet--I like to look at my own experience, those of the raw food community right here, and ancient systems of healing and nutrition, such as TCM and Ayurveda. It's not like people never considered this idea before.
It seems like high raw is well suited for diseases of excess (or heat) such as obesity, heart disease, and diabetes, at least for a while, to cool the body and loose weight. However, there are other ways to do that too; raw is not the only way.
However, if you have diseases of deficiency and depletion, with tendencies toward being cold, ungroundedness, low blood pressure, and malabsorption, I don't think it's a great idea. People have very different constitutions, and I, for example, had a much harder time digesting high volumes of fruit than I do hot soup.
Spend some time on any of the raw food community websites, and you'll find people ailing there too, and that includes people who got worse when they went raw (at least, raw vegan, since the handful of raw non-vegans I know seem to be doing better now).
The more I learn about food especially from my own experiments of what I thought seemed like the ideal diet, the more I am challenged to reconsider. For now, I am enjoying the best of both worlds--raw and cooked.
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Permalink Reply by Mellifera on -
What shocks me is how many rawers have issues and then say "well, maybe that's natural anyway." If I had any issues I would change my diet. No periods, no sex drive, eroding dental enamel, dizziness, feeling faint....I sometimes wonder what planet these people are from if they don't see these things as problems.
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Permalink Reply by Lizz on -
There is no evidence to support the claim that we are suppose to have lengthy quantity filled periods. Most raw women who loose their periods don't loose it completely, it just reduces to a scant period that only lasts a day. The has not happened to me in the 5 years I have been raw, but my period is much shorter, much lighter, and not painful at all anymore.
AS far as the no sex drive and teeth enamel thing, yes these would seem to be big signs of a problem, neither of which I have experienced
And as far as the dizzy faint thing, this is controversial because your average nutrionists would probably say that it is a zinc deficiancy but a lot of raw folk are into it for the spiritual reasons, and this dizziness can be likened with Kundalini awakening. I sometimes get dizzy if I am fasting, or eating very lightly on purpose, but I can see how people dont see it as a problem, because personally I like the feeling, it is very spiritual.
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Permalink Reply by Mellifera on
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My own period is now very short and light, which is very nice, but I would be alarmed if I completely lost my cycle. I never made the claim that the crappy long fluid filled scourge that the average woman experiences and has to stuff her pants with Swiffer for is natural :) I'm glad I'm not supporting the XTRA FLOW PADS industry any more.
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Permalink Reply by aishwarya on -
am talking about scant flow or at least period cycle/ovulation too. i wasnt ovulating either. now that is a problem. i didnt mean heavy periods either.
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Permalink Reply by Rawzilla on
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Mellifera, yes, it's disturbing. I have been in natural healing communities for many years, but never have I heard "detox" so widely used to dismiss, well, basically, everything, as I have in the raw community. Teeth crumbling, acne and rashes, panic attacks, bloating, etc.
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Permalink Reply by Debbie Took on
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I don't know about the first, third and fourth, but acne and rashes are manifestations of the body's desperately trying to eliminate toxins.
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(and, yes, with regard to acne, the hormones do play their part in this!)
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Permalink Reply by Rawzilla on
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and, yes, with regard to acne, the hormones do play their part in this!
That's the thing--the hormones are clearly involved in many all-raw-vegan-diet disasters (again, I can only speak for vegans, since the very few raw non-vegans I know seem to be improving). Many people's endocrine system was damaged on high raw vegan. That's what I'm talking about--not the brief detox rash.
There are people who, after going raw, developed rashes on their face and in their eyes, along with other candidiasis- and endocrine-system-related problems that either worsened or "branched" into even more serious symptoms. These problems persist, and long-term healing is necessary to rebalance the systemic issues that went haywire.
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Permalink Reply by aishwarya on
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my rashes turned into long term eczema. i know it is detox too but i have horrible pain and itching and all. it is so extreme now that i had to go to a doc. i have to take supplements now. EFA deficiency confirmed by 3 naturopaths and a homeopath. i have been told to take some fish oil when am ready in order to heal my conditions. i am looking forward to what can be done. am open.
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