Womens Health Australia September 2017

Best Body nutrition

PHOTOGRAPHY: GETTY IMAGES

vitamin C than raw, and as much

as 29 per cent less if heated for 30

minutes. “It causes the molecular

structure to completely change,”

says Tanya Maher, author of The

Uncook Book: The Essential Guide

to a Raw Food Lifestyle.

There are some, like Maher, who

believe that raw veg is more, not

less, digestible for this reason.

“When temperatures go above

47°C, you lose the enzymes in

the vegetables that help to break

down food,” she says. However,

there is currently no evidence

this has a negative health impact.

“There are a few very small-scale

studies that have noted that some

specific enzymes in some specific

vegetables can be inactivated due

to heating,” says WH Nutrition

Expert Kristen Beck. “However,

even these researchers admit that

they do not understand the health

implications of this inactivation.”

Overcooking your veg is where

real nutrition losses can occur.

For example, myrosinase breaks

down glucosinates in broccoli into

a compound called sulforaphane,

which can kill cancerous cells and

fight ulcer-causing bacteria. But

when you add too much heat, the

crucial compound is destroyed.

A light steaming of broc, however,

has been shown to increase its

sulforaphane levels. Similarly, raw

carrots contain more polyphenols

than overcooked ones, which are

associated with a lower risk of

cancer and cardiovascular disease,

while raw cruciferous vegetables

have higher amounts of vitamin C.

Slim pickings

For maintaining a healthy weight,

raw might be the better option.

“Some vegetables, particularly

zucchini, pumpkin and sweet

potato, naturally contain a lot of

starch,” says Maher. “When they’re

cooked, the starch is broken down

and turned into sugar. Where you

can, eat them raw by grating or

spiralising them. With the exception

of those with a compromised

digestive system – due to a leaky

gut or irritable bowel syndrome

• the average person will benefit
  from eating raw vegetables.”
  And Soutter stresses raw veg
  and ‘indigestible’ fibres aren’t bad
  for your digestion, and can even
  help. “Your body can process it,”
  she says. “Chewing alters the
  structure of dietary fibres, which
  are then fermented and broken
  down by gut bacteria. During this
  process, butyrate is produced as
  a by-product, essential for gut-wall
  health. And ‘indigestible’ fibre can
  help grow good gut bacteria.”
  So, raw or cooked? It’s not clear-
  cut. “It depends on the vegetable,”
  explains Soutter. “There are pros
  and cons either way.” See our chart
  for pointers on a few. But do we
  have our priorities wrong? “More
  important than whether your veg
  is cooked or raw, is that you eat
  enough – and a wide variety,” says
  Maher. Challenge accepted. WH

TAKE THE

HEAT OFF...

OR TURN IT ON

Sure, there’s a case

for each side – but,

on balance, here’s

what to cook and

what to eat raw

EAT COOKED

SPINACH

Oxalic acid in spinach stops

the body absorbing the iron.

Solution? Destroy it with

heat. Time to get steaming.

TOMATOES

Cooking ups the antioxidant

levels in tomatoes by an

impressive 60 per cent.

Try them slow-roasted

with parmesan.

ASPARAGUS

Warmth deactivates the

goitrogens in asparagus;

these disrupt the working of

your thyroid. So cook it, yes?

EAT RAW

BROCCOLI

Myrosinase enzymes help

create cancer-fighting

sulforaphane. They would

b e d e s t r o y e d b y h e a v y

cooking. Soz.

ONIONS

Raw onions? Hear us out:

they are rich in anti-ageing

sulphur compounds, which

decrease when cooked.

GARLIC

Most effective when left

uncooked, it’s an anti-

inflammatory that can lower

cholesterol. Just keep

the chewing gum

handy though.

36 womenshealth.com.au SEPTEMBER 2017