Should You Eat Raw or Cooked Vegetables?
Should we be eating cooked or raw foods?
Scientists at UC San Francisco and Harvard University have shown that cooking food fundamentally alters the microbiomes of both mice and humans.
Scientists have discovered that many facets of human health — ranging from chronic inflammation to weight gain — are strongly influenced by the ecological health of our microbiome.
The new study — published September 30, 2019 in Nature Microbiology — found that cooked food allows the host (us) to soak up more calories in the small intestine, leaving less for hungry microbes further down the gut. On the other hand, many raw foods contain potent antimicrobial compounds that appear to directly damage certain (presumably harmful) microbes.
The study found that a switch from a cooked to raw vegetables diet in mice provoked a rapid shift in their guts’ microbiome. The experiment was also done on humans, and although the sample size was small, and the effect was not as strong as in mice, people’s microbiomes do seem to shift on a raw diet, and very rapidly.
According to Rachel Carmody, assistant professor in the Department of Human Evolutionary Biology, a growing plant produces a range of antimicrobial compounds to defend itself. When these plant foods are cooked, these compounds are largely inactivated.
However, cooking is beneficial when it comes to certain foods, for example starchy tubers like sweet potatoes. Sweet potato starches are difficult for mammals to digest raw but become more easily digestible once cooked.
As for my daughter, eating a variety of cooked vegetables is not an issue, as cooked vegetables are already well included in our daily meals. To ensure she gets a decent amount of raw vegetables, we make green smoothies daily, and of course, SOYGREEN and VEGECOLOR are convenient tools to ensure we don’t miss things even on our busiest days.
VEGECOLOR is an extremely convenient way to get all the colours in. It can be added to smoothies or your favourite beverage, meals, soups, stew, and anything really.
Each serving of VEGECOLOR contains: broccoli, red cabbage, cauliflower, spinach, carrot, red beet, mushroom, snow pea, lettuce, radish, tangerine, asparagus, kale, cabbage, red bell pepper, yellow bell pepper, green bell pepper, tomato, swiss chard, cherry, blueberry, lemon peel, brussels sprout, eggplant, and collard greens.
I made this video that talks about how to feed a rich microbiome population in your gut, so that you have an army of healthy gut microbiome that works to protect your health.
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