Is Raw Diet Really the Healthiest?

Many of you might recall my family’s foray into the raw food movement. For one week, we only consumed raw food as an experiment in “clean” healthy eating. My husband bailed after two days, my kids lasted three while I endured the entire week. Oops. Did I say “endured?” Er–I meant enjoyed. I thoroughly enjoyed my experience and discovered new ways to eat healthy foods! Take avocado. Who knew you could transform it into chocolate pudding? It’s true. And other than a slight aftertaste, it proved to be a delightful substitute for the real thing.

However, raw food only is not necessarily the best diet for maximizing the nutrient value of food. Some foods are more nutritious when cooked. Why? Studies have shown that heat releases more of the nutrients available for our digestion. Perfect. After all, that’s why we eat, right? For the nutrition. Which foods are best consumed cooked? Tomatoes, for one. Heat releases more of the cancer-fighting lycopene. Foods rich in beta-carotene also benefit from the application of heat.

Interesting. Except that my son loves carrots, but prefers them raw. Now what am I going to do? Raw carrots are about the only vegetable he WILL eat.

Aha… The second best way to release those valuable nutrients is to slice and dice them. Juicing works, too! It seems cutting fruits and vegetables frees nutrients by breaking down rigid plant cell walls. When you chop up an onion it releases alliinase, an enzyme that helps form a nutrient that can protect against disease when eaten. Soaking grains and beans reduces phytic acid, which blocks your absorption of many important minerals like iron an zinc, calcium and magnesium.

On the other hand, foods like brussels sprouts, sunflower seeds, peas, broccoli, cauliflower, kale, avocado, spinach, and bell peppers are best eaten raw to maximize absorption of water-soluble nutrients. If you cook them, do so on low heat without exposing them to too much water.

Something else I’ve learned along the way is that it’s not always about what you eat, but what you eat with it. Iron from plant sources known as non-heme iron—think spinach and kale—are more easily absorbed when paired with vitamin-C rich foods. Vitamin C can help the plant release the mineral, while blocking other compounds that can inhibit absorption. Iron and zinc should be paired with foods rich in sulfur. Check out these food pairing ideas to increase your nutritional absorption. It’s the reason one of my favorite salads is Strawberry Spinach Salad.

Granted, we gardeners love to eat fresh and eat local, but this isn’t always possible. I mean, strawberries are in season once a year here in Florida. Spring. That’s it. Well, if you can’t eat fresh, you can eat fresh-frozen. By freezing fresh produce, you lock in the nutrients. Same goes for herbs. Freeze them immediately upon harvest and defrost when you are ready to eat. Check out these creative ways to save those herbs.

Whatever and whichever way you choose to eat your fruits and veggies, take heart in knowing that it’s all good. Even if you have to “suffer” through that raw carrot, you’ll still be getting enough nutrients and fiber to stay healthy.