Raw Vs Cooked Veggies: The Effect Of Cooking/Storage On Our Food

-

 

Eat Raw Often with SOME COOKED:

Cooking/storing removes many nutrients such as vitamin C, B, folate, and Glutathione (potent antioxidant) (#19)

Examples:

o   Blanching and freezing broccoli= loses 87% of Vitamin B5

o   Canned beans= 78% less B5 than fresh beans

o   Vegetables in general= 56% less B5 canned 48% less B5 frozen

o   Cooking any vegetable reduces glutathione (potent antioxidant vital for reducing inflammation) by 20-30%

o   Canning vegetables eliminates the potent antioxidant Glutathione completely and cooking reduces it by 20-30%

 

BUT a few foods cooked actually increase some nutrients.......

 Examples: 

~Green beans, carrots, and celery (increased antioxidants)  

 ~Nutrition is still widely unresearched and poorly understood due to the complexity and we are learning more and more every day. Beliefs are ALWAYS changing

 

**We cannot assume the nutrition facts and vitamin content from studies for

raw vegetables will be the same in their cooked form. Which means we will

have to eat more of the cooked form to get the same nutrients**

o   There are benefits of both raw and cooked but raw is tending to show more retention of nutrients so make sure you’re getting a blend!

 

SOURCES: 

1)      Organics and pesticides  

Organic Food Conclusions Don’t Tell the Whole Story | Environmental Health Perspectives | Vol. 120, No. 12 (nih.gov) 

2)      B5 and cooking effect on food, storage- about 55 mins in

048: Pantothenic Acid, Part 1 (What It Is and Why We Need It) (substack.com )

049: Pantothenic Acid, Part 2 (Foods, Lab Tests, and Supplements) (substack.com)

Comments

Post a Comment

POPULAR POSTS

CALORIE DENSITY & WHY A Calorie IS NOT A Calorie, Weight-loss, Dieting (or not), Lose Weight Easily With NO CALORIE COUNTING!

-
Image
  CALORIE DENSITY, What IS IT? A Calorie Is Not A Calorie, Why? Calorie Density!    CALORIE DENSITY:  What is calorie density?   ~The number of Calories in a given weight of food (see pic below) ~Combinations of vitamins, minerals, fiber, etc help our food process more easily, absorb more nutrients, excrete more toxic was via fiber so more of the calories get used up or excreted if needed! Low calorie density= Plant foods largely have the lowest calorie density (1)   Why Is This Important?  You get to Eat MORE food for LESS calories You get MORE nutrients per calorie Full Faster and LONGER Reduced weight, blood pressure, cholesterol, chronic diseases, cancer, chronic diseases and increased overall health and well-being. (2)          Calorie density is the number of calories in a given weight of food. Calorie density is critical to understand if you're looking for weight loss, healing, stabilization, and...
READ MORE »

EAT LOCAL: ORGANIC Food, Local Markets, Food Transport, Processing

-
Image
EAT LOCAL: Where your food grows matters! LOCAL often means organic, less pesticides, and often less heavy metals/toxins ~Organic has been shown to have 30-40% less pesticides (#18) LOCAL = Less transport, storage, More nutrients retained in your food! ~Transport, temperature, and time all greatly effect nutrient content! ~The longer the storage= the higher the histamine content (#21) Examples of processing/transport effects on nutrients: -University of California studies show that vegetables can lose 15-55% of vitamin C within a week. -Some spinach can lose 90% of Vitamin C within the first 24 hours after harvest and 53% of its folate within 8 days! This is considering that……… Most veggies spend 5 days in transit before arriving to a grocery store and another 3 days on a grocery store shelf before they are purchased by the consumer. After we buy them, we often store them for up to 7 days prior to consumption. This means by the time we’re eating them they’ve b...
READ MORE »

Processed Vs Unprocessed Foods Vs Ultra Processed Foods, What "Processed" Means, and Why We Want to be Eating Whole Food Forms

-
Image
UNPROCESSED/WHOLE FORMS: W HY? ~ We want to be eating foods as nature intended! Nature is more brilliant when it comes to what our bodies need than we will likely ever be. The healthiest ways to eat anything is as whole as possible and as close to our homes as possible. “Unprocessed” Defined=           1) Nothing bad added and nothing good taken away             2) How you would find/pick it from the ground “Minimally Processed”           1) Slightly modified such as: tofu, tempeh, nut milks, freshly ground nut butters         2) Change in composition without altering the foods inherent character           3) Under 3 ingredients that you can read    “Processed”           1) Modified from its' original form such as canned foods, bread, chips, cereal     ...
READ MORE »

CONTACT KATELYN:

Name

Email *

Message *