FOOD

A raw product is a product that has not undergone thermal treatment above body temperature of 43°C, whether by cooking, frying, steaming, etc. Pasteurization, which 99% of processed foods undergo, is naturally a thermal process.
Above 43°C to 45°C, a number of nutrients are irreversibly altered. These nutrients include heat-sensitive vitamins, particularly the water-soluble vitamins of groups B and C, enzymes which are essential players in a variety of biochemical reactions in the body, probiotics, as well as various phytonutrients.
It is possible to create a variety of raw preparations outside of traditional salads, such as raw tarts, raw birthday cakes, raw pizzas, breakfasts with raw tiger nut flakes and sprouted, dehydrated buckwheat, raw yogurts, homemade plant-based milk with sprouted oilseeds, raw plant-based cheeses, etc.
Instead of pasteurization, which destroys nutrients, transformations that add nutrients are preferred, such as fermentation, sprouting, and non-destructive preservation techniques like low-temperature dehydration or freeze-drying.

Sources:

Hui, Y. H. (2006). Handbook of food science, technology, and engineering. CRC press.
Moller, K. S., & Birk, F. (2021). Plant food proteins. In Sustainable Protein Sources (pp. 67-80). Elsevier.

Champagne, C. P., & Gardner, N. J. (2005). Effect of storage in a fruit drink on subsequent survival of probiotic lactobacilli to gastro-intestinal stresses. Food Microbiology, 22(1), 11-17.

In general, the consumption of raw foods is based on proven scientific principles. One of the main advantages of consuming raw foods lies in the preservation of enzymes, probiotics, heat-sensitive vitamins, and phytonutrients, all valuable nutrients that are denatured or destroyed by cooking or thermal treatments.

Enzymes are at the heart of raw and living foods because these biological catalysts are essential for a variety of biochemical processes. It is important to preserve them, as the body would otherwise have to produce them itself, which costs energy that would otherwise be available for other functions.

Water-soluble vitamins such as vitamin C and B vitamins are particularly heat-sensitive and can be significantly degraded during cooking. Therefore, consuming foods in their raw form can help maximize the intake of these essential vitamins and enable the body to function optimally.

Two groups of foods are particularly interesting to integrate into raw or living foods:

Sprouts are true concentrates of vitamins and enzymes that promote good digestion. They are easy and inexpensive to grow at home, thus ultra-local. Each type of seed has specific properties.

The consumption of fresh and raw seaweed also has remarkable benefits. These marine superfoods contain a variety of bioactive compounds such as sulfated polysaccharides, which have shown antiviral, anticoagulant, and potentially anticancer properties, not to mention their protein content. Fresh seaweed or seaweed dehydrated at low temperatures also provide a wide range of marine minerals and trace elements.

Incorporating more raw foods into your diet can be an effective and simple strategy to improve your overall health and well-being. Everyone can include more plants and more raw foods in their diet by adopting foods or superfoods and mastering some family recipes or more elaborate recipes.

Sources:

Cencic, A., & Chingwaru, W. (2010). The role of functional foods, nutraceuticals, and food supplements in intestinal health. Nutrients, 2(6), 611-625.

Pinto, G. D. S., Shetty, K., & Paliyath, G. (2015). Bacterial seed endophytes of domesticated cucurbits antagonize fungal and oomycete pathogens including powdery mildew. Frontiers in microbiology, 6, 1049.

Wells, M. L., Potin, P., Craigie, J. S., Raven, J. A., Merchant, S. S., Helliwell, K. E., ... & Bothwell, J. H. (2017). Algae as nutritional and functional food sources: revisiting our understanding. Journal of applied phycology, 29(2), 949-982.

Rickman, J. C., Barrett, D. M., & Bruhn, C. M. (2007). Nutritional comparison of fresh, frozen and canned fruits and vegetables. Part 1. Vitamins C and B and phenolic compounds. Journal of the Science of Food and Agriculture, 87(6), 930-944.

To decide which foods are most beneficial to eat raw, one must keep in mind which nutrients are lost through heat and then make their choice based on these criteria. Cooking, as opposed to sprouting or lacto-fermentation, leads to a loss of heat-sensitive vitamins, enzymes, phytonutrients, prebiotics, and probiotics that are altered or destroyed by heat.

Here are some foods that should be eaten raw:

Bell Peppers: Raw bell peppers contain more vitamin C than cooked bell peppers because vitamin C is a heat-sensitive vitamin. Bell peppers also contain capsaicin, a compound that gives peppers their spiciness and is associated with various health benefits, including reducing pain and inflammation. Capsaicin is more concentrated in raw bell peppers.

Broccoli should be eaten raw, for example in a broccoli tabbouleh, a classic of raw food nutrition, or as broccoli sprouts. Broccoli contains a compound called glucoraphanin, which can be converted into sulforaphane, a compound with anti-cancer properties. Broccoli needs to be chopped and/or chewed for this conversion to take place, and heat inactivates the enzyme that catalyzes the conversion of glucoraphanin to sulforaphane. Read our article on this topic here.

Garlic: Raw garlic has shown antibacterial and antifungal effects. Allicin is a sulfur-containing compound that forms when garlic is chopped, crushed, or chewed. Allicin gives garlic its characteristic smell and taste and is also associated with many of garlic's health benefits, including antimicrobial and cardiovascular effects. Allicin is quite unstable and heat-sensitive. Cooking can break down allicin. One study found that roasting or steaming garlic for 6-10 minutes reduced the allicin content by more than 90%.

Nuts and Seeds: In general, nuts and seeds are rich in vitamins that are lost during cooking. To optimize the nutrient content of seeds, it is better to sprout them rather than consume them unsprouted or as flour.

Red Onions: Raw red onions contain compounds that have anti-inflammatory effects and may protect against cancer. Cooking reduces the content of these compounds.

Fruits and Vegetables Rich in Vitamin C: In general, all foods like citrus fruits, berries, kiwi, melon, bell peppers, and broccoli are rich in vitamin C, which is heat-sensitive. Consuming these foods raw can help maximize their vitamin C content.

Sources:

Akter S. et al. (2016). Is raw better? A systematic review and meta-analysis of clinical trials of raw (uncooked) food diets. Journal of the Academy of Nutrition and Dietetics, 116(12), 1978-1988.

Bongoni, R., et al. (2014). Red onions: thermal effects on pungency, sugars, and antioxidant activity. Food Science and Nutrition, 2(3), 213-219.

Nutrient loss during cooking. (n.d.). Retrieved from Harvard Health Publishing: www.health.harvard.edu/staying-healthy/nutrient-loss-during-cooking

Vallejo, F., Tomás-Barberán, F. A., & García-Viguera, C. (2002). Glucosinolates and vitamin C content in edible parts of broccoli florets after domestic cooking. European Food Research and Technology, 215(4), 310-316.

Verkerk, R., Schreiner, M., Krumbein, A., Ciska, E., Holst, B., Rowland, I., ... & Dekker, M. (2009). Glucosinolates in Brassica vegetables: the influence of the food supply chain on intake, bioavailability and human health. Molecular nutrition & food research, 53(S1), S219-S265.

Song, K., & Milner, J. A. (2001). The influence of heating on the anticancer properties of garlic. The Journal of nutrition, 131(3), 1054S-1057S.

Lawson, L. D., & Gardner, C. D. (2005). Composition, stability, and bioavailability of garlic products used in a clinical trial. Journal of agricultural and food chemistry, 53(16), 6254-6261.