There are two kinds of people: those who like raw vegetables and those who cannot eat anything raw. They often debate which option is healthier – fans of raw vegetables argue that they are more nutritious, while those who prefer cooked vegetables point to possible pesticide residues.

In the quest to eat healthy and reach weight goals, many people are choosing salads instead of full meals. However, it’s worth questioning whether you should eat your vegetables raw and what effect they might have on your gut health.

Are raw vegetables good for you?

“Eating raw vegetables has been celebrated for its health benefits since ancient times. According to Ayurveda, raw foods, especially vegetables, Satvik in nature, which means they promote purity and vitality in the body,” says Dr Preeti Seth, Delhi-based nutritionist and founder of Patchouli Aesthetics & Wellness.

She says that from a modern nutritional perspective, raw vegetables retain heat-sensitive vitamins and enzymes.

Here are some reasons why raw vegetables are great:

• nutrient retention: Raw vegetables often contain more vitamins and minerals than cooked vegetables. For example, heat can destroy sensitive nutrients like vitamin C.
• hydration: Many raw vegetables have high water content, which helps keep you hydrated. Staying hydrated is important for overall health.
• Antioxidant:They are also a good source of antioxidants, which help fight inflammation and reduce the risk of chronic diseases.
• low in calories: Raw vegetables are generally low in calories, making them a great choice for maintaining a healthy weight while getting essential nutrients.
• enzyme activity: Raw vegetables contain natural enzymes that aid digestion, which can be destroyed during cooking.

Additionally, Edwina Raj, head of services, clinical nutrition and dietetics, Aster CMI Hospital, Bengaluru, says that the fiber present in raw vegetables prevents constipation, helps maintain gut health, regulates blood sugar. And reduces cholesterol, and makes you feel good. Satiety, which can help you eat less food, which aids weight loss.

Meanwhile, Silver Sethi, dietitian at SCI Hospital and Six Sigma Clinic, Gurugram, believes that raw vegetables are important for good health and are extremely beneficial for the overall well-being of our body.

She adds, “They can serve as a protective shield against many health issues like low immunity, low iron and calcium levels, high blood pressure, diabetes, obesity, skin health and gut-related problems.”

However, it is important to understand that some vegetables should not be eaten raw because they may contain substances that can be harmful to your health, such as oxalates, solanine or chemical residues.

Raw vs Boiled vs Cooked Vegetables

Discussing the nutritional differences between raw, boiled and cooked vegetables, Dr Bhuvan Shetty, consultant gastroenterologist and hepatologist, Gleneagles BGS Hospital, Bengaluru, explains that the real difference lies in how you prepare your vegetables. Does matter.

• lightly cooked: Mild cooking methods, such as steaming or roasting, can actually increase nutrient absorption. Cooking can break down tough fibers, making it easier for your body to absorb nutrients.
• Raw: While raw vegetables retain heat-sensitive nutrients, they may be difficult for some people to digest. If you have a sensitive stomach, raw vegetables may cause discomfort.
• boiled: Boiling destroys many nutrients, especially if you discard the cooking water. Therefore, although they still provide some health benefits, they may not be the best choice for maximizing nutrient intake.

For a complete diet, doctors recommend a mix of both raw and lightly cooked vegetables.

On this, Edwina Raj says that cooked vegetables are easier to digest because the cooking process helps in breaking down the cell walls of the vegetables, making it easier for your body to digest and absorb the nutrients.

The cooking process also helps kill bacteria and makes the food safe for consumption. The flavor of vegetables like carrots, beets and bottle gourds is improved through caramelization and browning, and the bioavailability of antioxidants is improved after cooking.

gut talk

According to Dr. Shetty, adding raw vegetables to your diet can be great for your gut health, mainly due to the high fiber content in them.

• digestive Health: Fiber helps bulk up your stool, promoting regular bowel movements and preventing constipation, which is essential for good digestive health.
• prebiotics: Many raw vegetables act as prebiotics, which nourish the good bacteria in your gut. A healthy gut microbiome is important for digestion and overall well-being.

“However, if you have a sensitive digestive system, you may experience bloating or gas from raw vegetables. If so, starting with smaller portions or mixing raw with cooked options will minimize any discomfort. can help,” he mentioned.

What about harmful pesticides?

Dr. Seth says, “Concerns over parasites, bacteria and pesticides are real, especially with increasing chemical use in modern farming. Research confirms the risks of pesticides and harmful pathogens like E. coli and Salmonella that can be present on raw vegetables. Are.”

Edwina Raj agrees, “Raw vegetables are more prone to contamination due to harmful microorganisms and pesticides if hygiene standards and proper storage practices are not maintained.”

Additionally, Silver Sethi says parasites like Toxoplasma and Giardia can spread through contaminated soil, causing infection. Pesticides used in agriculture can also remain on the surface of vegetables, potentially causing long-term health problems such as hormone disruption or even cancer with prolonged exposure.

Now, if you want to eat your vegetables raw, make sure they are washed, peeled and cut hygienically and stored. Soaking vegetables in a mixture of water, salt or vinegar can help eliminate potential contaminants and harmful organisms.

Raw vegetables should be eaten immediately or within a few hours after being freshly cut and tossed with dressing. These can be refrigerated below 5 °C and discarded if they become wet or mushy with a bad odor.

Experts recommend that a combination of both cooked and raw vegetables is better than eating only raw vegetables.