Have you considered eating raw foods? These are the ones that you can consume and the ones that you should cook
Cooking the food modifies the nutrients, properties and other components thereof, resulting positive or negative depending on the cooking method or ingredients manipulated. For this reason, today we dedicate some lines to raw foods to know which ones and which are not recommended and what can happen to you with your consumption.
Some foods without cooking are more recommended than cooked or handled at high temperatures, for example:
- Vegetable oils : Vegetable oils are excellent sources of unsaturated fats and their structure can be altered giving rise to poor quality fats if they are cooked, so it is always advisable to use them raw to dress salads, to taste toasts or other foods or well, to homogenize preparations.
- Fruits and vegetables : These foods are full of vitamins and minerals as well as a good source of fiber and water, but when they are cooked the fiber is reduced, some of its water content is lost and many micronutrients are diluted in the cooking water such such as vitamin C, B vitamins and minerals such as sodium, potassium or others. Therefore, it is always recommended that at least once a day we consume these raw foods, previously washed correctly.
- Yogurt and milk : Milk of this type is usually pasteurized, and contains probiotics inoculated after this processing, but if they are cooked at home, for example, these beneficial bacteria are inactivated due to the high temperatures , thus losing lactobacilli that can have positive effects on our body.
These foods are always best eaten raw if we want to take full advantage of its healthy and beneficial properties for the body.
Crudes not advisable
As well as there are foods that are better and more recommended ingested in crude, there are others whose cooking benefits them or that consumed without being cooked can harm us, for example …
- Egg : The egg contains a substance called avidin that behaves as an anti-nutrient by reducing the absorption of biotin or vitamin B8 in our body. This protein is inactive on cooking as well as pathogenic bacteria such as salmonella. The egg ingested in raw can cause serious gastrointestinal infections like salmonellosis and therefore, it is always better to be cooked. In addition, their proteins are assimilated better if they are subjected to heat.
- Tomato : tomato is a fruit that can lose some vitamins under cooking, it is an excellent source of lycopene, a potent antioxidant that concentrates on cooking and therefore, can benefit more health if consumed cooked, for example , in sauce.
- Legumes : legumes besides being raw indigestible are a source of saponins and phytates that reduce the absorption of minerals such as iron and calcium, but before cooking these components that behave like anti-nutrients are reduced considerably, therefore, legumes always better soak them and cook them very well.
- Meats : Meats are foods with a high percentage of moisture in their fresh state and may have in their interior a variety of pathogenic microorganisms, therefore, their raw consumption is a potential source of gastrointestinal infections and it is advisable to cook them properly by trying indoors of the meat is reached at 70 ° C to kill all kinds of bacteria.
These are the YES and NOT among the raw foods that we must remember if we want to achieve a diet not only nutritious but also safe for our body.