People generally fall into two categories: those who enjoy eating raw vegetables and those who avoid uncooked foods. They often debate which option is healthier—raw veggie lovers argue that raw vegetables are more nutritious, while those who favor cooked veggies point out the possible presence of pesticide residues.
In the effort to eat healthier and manage their weight, many individuals are choosing salads instead of full meals. However, it's important to think about whether consuming raw vegetables is a good idea and how they may influence gut health.
Are raw veggies good for you?
"Eating raw vegetables has been celebrated for its health benefits since ancient times. According to Ayurveda, raw foods, particularly vegetables, are considered satvik in nature, meaning they promote purity and vitality in the body," says Dr Preeti Seth, a Delhi-based nutritionist and founder of Pachouli Aesthetics and Wellness.
She adds that from a modern nutritional perspective, raw vegetables retain heat-sensitive vitamins and enzymes.
Here are a few reasons why raw vegetables are great:
- Nutrient retention: Raw veggies often hold onto more vitamins and minerals than cooked ones. For instance, heat can destroy sensitive nutrients like Vitamin C.
- Hydration: Many raw vegetables contain a lot of water, which helps you stay hydrated. Staying hydrated is important for your overall health.
- Antioxidants: They're also a good source of antioxidants, which help fight inflammation and reduce the risk of chronic diseases.
- Low in calories: Raw veggies are typically low in calories, making them a great choice for maintaining a healthy weight while still getting essential nutrients.
- Enzyme activity: Raw vegetables contain natural enzymes that aid digestion, which may be destroyed during cooking.
Adding to this, Edwina Raj, head of services, clinical nutrition and dietetics, Aster CMI Hospital, Bengaluru, states that the fibre present in raw vegetables prevents constipation, helps maintain gut health, reduces blood sugar and cholesterol, and gives you a feeling of fullness, which can help you eat less food, thus aiding in weight loss.
Meanwhile, Silver Sethi, a dietician at SCI Hospital and Six Sigma Clinic, Gurugram, feels that raw veggies are vital for good health and extremely beneficial for our body’s overall well-being.
"They can work as a protective shield against numerous health issues such as low immunity, low iron and calcium counts, hypertension, diabetes, obesity, skin health, and gut-related problems," she adds.
However, it is necessary to understand that some vegetables should not be eaten raw because they can contain substances that are harmful to your health, such as oxalates, solanine, or chemical residues.
Raw vs boiled vs cooked veggies
Discussing the nutrient-wise differences between raw, boiled, and cooked vegetables, Dr Bhuvan Shetty, consultant gastroenterologist and hepatologist, Gleneagles BGS Hospital, Bengaluru, shares that how you prepare your veggies makes a real difference.
- Lightly cooked: Gentle cooking methods, such as steaming or sautéing can improve nutrient absorption. Cooking can break down tough fibres, making nutrients easier for your body to absorb.
- Raw: While raw veggies retain heat-sensitive nutrients, they can be harder for some people to digest. If you have a sensitive stomach, raw veggies might lead to discomfort.
- Boiled: Boiling tends to wash away many nutrients, especially if you discard the cooking water. So, while they still offer some health benefits, they may not be the best option for maximizing nutrient intake.
For a well-rounded diet, the doctor recommends a mix of both raw and lightly cooked vegetables.
To this, Edwina Raj adds that cooked vegetables are easier to digest since the cooking process helps break down the cell walls of vegetables, making it easier for your body to digest and absorb nutrients.
The cooking process also helps kill bacteria and makes the food safe for consumption. The taste of vegetables such as carrots, beetroot, and gourds improves through caramelisation and browning, and the antioxidant bioavailability is better after cooking.
According to Dr Shetty, adding raw vegetables to your diet can be great for your gut health, primarily because of their high fibre content.
- Digestive health: The fibre helps bulk up your stool, promoting regular bowel movements and preventing constipation, which is essential for good digestive health.
- Prebiotics: Many raw veggies serve as prebiotics, feeding the good bacteria in your gut. A healthy gut microbiome is vital for digestion and overall well-being.
"However, if you have a sensitive digestive system, you might experience bloating or gas from raw veggies. If that’s the case, starting with smaller portions or mixing raw with cooked options can help ease any discomfort," he mentions.
What about harmful pesticides?
"The concern over parasites, bacteria, and pesticides is real, especially with increased chemical usage in modern farming. Research confirms the risks of pesticides and harmful pathogens like E coli and Salmonella that can be present on raw vegetables," says Dr Seth.
Edwina Raj agrees, "Raw vegetables carry a high risk of contamination through harmful microorganisms and pesticide load if hygiene standards and proper storage practices are not maintained."
Further, Silver Sethi shares that parasites like toxoplasma and giardia can be transmitted through contaminated soil, leading to infections. Pesticides used in agriculture may also linger on the surface of vegetables, potentially causing long-term health issues like hormone disruption or even cancer with chronic exposure.
Now, if you wish to eat your vegetables raw, make sure that they are washed, peeled, and hygienically cut and stored. Soaking vegetables in a mixture of water, salt, or vinegar can help eliminate potential contaminants and harmful organisms.
Raw vegetables should be consumed immediately or within a couple of hours after they are freshly cut and tossed with dressing. They can be refrigerated below 5 degrees Celsius and discarded if they turn soggy or mushy with a bad odor.
Experts recommend that a combination of both cooked and raw vegetables is better than consuming only raw vegetables.
Source: India Today
Bd-pratitin English/ Afia
