Which is better: cooked food or raw? Taking nothing for granted or gospel, I set out to find out for myself the answer to this important question.
First, I asked, what is meant by “raw food” and what is meant by “cooked food?” One cannot simply say that raw is uncooked, for there are raw food “cookbooks.” Nor is cooking simply the application of heat through boiling, baking, or frying, as I soon discovered. Ripening itself is one form of natural cooking; others are described later.
Second, I wondered, what did my ancestors eat? And was it raw or cooked?
Third, I questioned, how do enzymes in foods affect digestion and health?
And fourth, I attempted to sum it up - is there an advantage to cooking?
The answers weren’t as simple as one might suspect, however. The answers to these questions combine in interesting ways, and open up other questions in their answering.
To begin with the second question: Our most primitive ancestors, those who lived several million years ago, most likely ate raw food. The majority of what they ate was animal protein: muscle meats, organ meats, eggs, and insects.
Present day examples of peoples who primarily eat raw animal protein include the Inuit of the far North and the Masai of Africa, known for their health and freedom from disease.
Research done by Dr. Pottenger in the mid-twentieth century revealed that raw meat and milk contained enzymes necessary for digestion. He showed that heat deactivated their enzymes. His conclusion was that raw meat, fish, milk and eggs provide more nutrients and are more easily digested.
This is not true of plant foods, however. Vegetables and fruits do contain enzymes - if picked fully ripe - but their enzymes have no function in their own digestion, although papaya, pineapple and kiwi fruit contain enzymes that digest meat (an interesting aside - these fruits are tropical fruits that help digest and destroy, in the digestive systems of people and animals, the parasites that are found in those regions, and only incidentally digest other kinds of meat). Many plant enzymes interfere with digestion, so our bodies destroy them.
Cooked food was the preference of most of our ancestors. Archaeologists have found evidence of fire in sites occupied by hominids as far back as a million years ago, but cannot say exactly when we began to use fire to cook food.
Certainly by about ten thousand years ago, when cultivation of grains and beans - hard foods which absolutely require cooking - became widespread, our ancestors were regularly and routinely cooking their food.
Most current aboriginal people also cook their food; in New Zealand, for instance, I found the Maori jealously guarding natural hot pools used to cook their food.
Is there an advantage to cooking? It depends on how we cook - or, more basically, how we define cooking - and whether we are eating animals or plants. Animal cells are surrounded by a membrane. This thin membrane is easily dissolved by digestive juices, releasing the nutrients stored in the cell. Fast, high-heat cooking will toughen these membranes, thus slowing digestion and impairing nutrient uptake.
For an illustration of this, think of how tough an overcooked piece of meat can become; chewing, an important part of digestion, is much more difficult. Slow, low-heat cooking dissolves the membrane, making digestion and nutrient uptake much easier. If the idea of raw meat turns your stomach, eat soups and stews instead.
Plant cells are surrounded by a wall. This wall is designed to resist breakage and to protect the stored nutrition in plant cells. Digestive juices act on the cell walls of plants little if at all; take a look in the toilet the day after next time you eat corn on the cob to see how true this is. Cooking, which can be expanded to include her sisters freezing, drying, sprouting, fermenting, and preserving in oil, breaks the cell wall and is necessary to liberate nutrients from plant cells.
Cooked vegetables and fruits, grains, and beans provide more nutrients and are more easily digested than raw ones.
A Haiku-like verse that could sum this up is:
Chewing what is raw,
how can one smile?
Muscles of the jaw too tense.
A macrobiotic diet, the only vegetarian diet shown to put cancer in remission, consists of cooked food exclusively. Around the world, well-cooked meat broths - think chicken soup - are the food of choice for convalescents.
Cooked plants are far more nourishing than raw plants, whether we look at vegetables, fruits, nuts, grains or pulses (beans). Cooking not only breaks the cell wall, liberating minerals to our bodies, it actually enhances and activates many vitamins.
This is true especially of the carotenes, used to make vitamin A, and other antioxidants in plants. Research found that the longer the corn is cooked and the hotter the temperature, the greater the amount of antioxidants in the corn.
This also applies to vitamin C. A baked potato contains far more vitamin C than a raw potato. And sauerkraut (cabbage cooked by fermentation) contains up to ten times as much vitamin C as raw cabbage.
Some vitamins do leach into cooking water. Cooking with little or no water (for instance, steaming or braising) reduces vitamin loss in vegetables such as broccoli from 97% to 11%.
Note, however, that the vitamins aren’t lost or destroyed, but merely transferred to the cooking water. Using that water for soup stock, or drinking it, insures that you ingest all the nutrients, and in a highly absorbable form.
Transferring nutrients into water, such as by making nourishing herbal infusions and healing soups, and then ingesting them is far more effective, in my experience, than wheat grass juice, green drinks, or any kind of nutritional supplement. It is, in fact, one of the best ways to optimally nourish oneself that I have found in three decades of paying attention to health.
Even if some vitamins are lost in cooking, people absorb more of what is there from cooked foods. Several recent studies measured vitamin levels in the blood after eating raw and cooked vegetables. “Subjects who ate cooked veggies absorbed four to five times more nutrients than those who ate raw ones,” reported researchers at the Institute of Food Research in 2003.
There is no simple answer to the question “raw or cooked?” But for simplicity’s sake, I say, eat your food cooked. This is especially the case if you choose to eat a diet high in whole grains, beans, nuts, vegetables and fruit. That’s the way I eat, so I cook most of my food. But I keep a herd of dairy goats so I can have raw milk, raw milk cheese, and raw milk yogurt. I do enjoy raw meat and raw fish on occasion, but more often slow cook my goat into barbeque, a special kind of healing “soup” I learned to make in Texas.
The cook dances with the element fire. The cook stirs the cauldron. The cook transforms the parts and turns them into our whole. Blessings on the cook. Praise to the cook. May your food be well cooked.
References:
Aiello, L.C.; Wheeler, P. “The expensive tissue hypothesis: the brain and the digestive system in human and primate evolution.” Current Anthropology. 36:199-221, 1995
Alvi, Shahnaz; Khan, K.M.; Sheikh, Munir A.; Shahid, Muhammad. “Effect of Peeling and Cooking on Nutrients in Vegetables.” Pakistan Journal of Nutrition 2 (3): 189-191, 2003
Blumenschine, Robert. “Hominid carnivory and foraging strategies, and the socio-economic function of early archaeological sites,” pp. 51-61. In: Whiten, A.;
Widdowson, E.M. (eds.) Foraging Strategies and Natural Diet of Monkeys, Apes, and Humans. Oxford, England: Clarendon Press. 1992
Bower, Bruce. “Ancient Origins of Fire Use.” Science News. 157(18): 287, April 29, 2000
Cobb, Kristin. “Processing Corn Boosts Antioxidants.” Science News. 162(9): 141, Aug. 31, 2002
Davidson; Noble “When did language begin?” p. 46. In: Burenhult, Goran (ed.) The First Humans: Human Origins and History to 10,000 B.C. New York, NY: Harper-Collins Publishers. 1993
de Pee, S.; West, C.; Muhlilal, D.; Hautvast, J. “Lack of improvement in vitamin A status with increased consumption of dark-green leafy vegetables.” Lancet. 346:75-81, 1995
Foley, Robert. Humans Before Humanity. Cambridge, Mass: Blackwell Publishers. 1995
Groves. “Our earliest ancestors,” pp. 33-40, 42-45, 47-52. In: Burenhult, Goran (ed.) The First Humans: Human Origins and History to 10,000 B.C. New York, NY: Harper-Collins Publishers. 1993
James, Steven. “Hominid use of fire in the lower and middle Pleistocene. A review of the evidence.” Current Anthropology. 30:1-26, 1990
Megarry, Tim. Society in Prehistory: The Origins of Human Culture. New York, NY: New York University Press. 1995
Oste, R.E. “Digestibility of Processed Food Protein.” Adv Exp Med Biol. 289: 371-88, 1991
Parker, R.S. “Absorption, metabolism, and transport of carotenoids.” The FASEB Journal. 10:542-551, 1996
Preet, K.; Punia, D. “Antinutrients and Digestibility (in vitro) of Soaked, Dehulled and Germinated Cowpeas. Nutr Health. 14 (2): 109-117, 2000
Rukang, Ru; Shenglong, Lin. “Peking man.” Scientific American. 248(6): 86-94, June 1983.
Sillen, A. “Strontium-calcium (Sr/Ca) ratios of Australopithecus robustus and associated fauna from Swartkrans.” Journal of Human Evolution. 23:495-516, 1992
Sussman, R.W. “Species-specific dietary patterns in primates and human dietary adaptations,” pp. 151-179. In: Spuhler, J.N. (ed.) The Evolution of Human Behavior: Primate Models. State University of New York Press. 1987
Tortora, G..J.; Anagnostakos, N.P. Principles of Anatomy and Physiology, New York, NY: Harper and Row. 1981
Walker, Alan; Shipman, Pat. The Wisdom of the Bones: In Search of Human Origins. New York, NY: Alfred A. Knopf. 1996
Young, V.; Pellett, P. “Plant proteins in relation to human protein and amino acid nutrition.” American Journal of Clinical Nutrition. 59:1203S-1212S, 1996
Susun Weed
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Woodstock, NY 12498
Fax: 1-845-246-8081
About the Author...
Vibrant, passionate, and involved, Susun Weed has garnered an international reputation for her groundbreaking lectures, teachings, and writings on health and nutrition. She challenges conventional medical approaches with humor, insight, and her vast encyclopedic knowledge of herbal medicine. Unabashedly pro-woman, her animated and enthusiastic lectures are engaging and often profoundly provocative. Susun is one of America's best-known authorities on herbal medicine and natural approaches to women's health. Her four best-selling books are recommended by expert herbalists and well-known physicians and are used and cherished by millions of women around the world. She is one of America's best-known authorities on herbal medicine and natural approaches to women's health. In addition to her writing, Ms Weed trains apprentices, oversees the work of more than 300 correspondence course students, coordinates the activities of the Wise Woman Center, and is a High Priestess of Dianic Wicca, a member of the Sisterhood of the Shields, and a Peace Elder. Learn more at SusunWeed.com
Apr 2nd, 2007 at 11:18 pm
I appreciate this article by Ms. Weed. She’s been around for years. Its been over 2o years ago that I heard her speak in Northern California. I don’t remember the topic off-hand but I remember being impressed that she didn’t have a note and just spoke on the topic of herbs. She gave me the courage to talk about ‘black cohosh’ and menopause before I had even heard of it outloud! chuckle. I did feel as though I were speaking French to my audience though.
Leave it to the wisdom of Susun Weed to substantially sum up a topic such as cooked food vs raw food in one article. I mean I can think of twenty books on the raw food movement off the top of my head.
I’m sure there must be at least one other book like Sally’s….although I haven’t seen it except for the original Price book which I haven’t read all the way through yet.
Oh, but just in….an email from a reader that responded to a post of mine….Jan…..who thinks I might be interested in the book “Traditional Foods Are Your Best Medicine” by RF Schmid, ND. *Kewl* I can’t wait to go searching for this text. Thank you!
This group is such a source of fabulous information and right at my finger tips! Love it!
Do jump into the fray with us….this kind of learning is sooo much fun because, imho, it just makes [common] sense. One already *feels* smart. :-)
Apr 3rd, 2007 at 1:22 pm
Can anyone answer this for me please?
I understand Susun Weed talking about drinking the veggie water to get the leeched vitamins etc, but Sally Fallon says to get rid of the pressure cooker. I love my pressure cooker and use it to make stews and soups, if Im drinking the juice, surely Im also drinking the leeched vitamins and minerals?
Is/Are there any studies on missing vitamins or minerals from using pressure cookers IF all the liquid is consumed too?
Regards
Helen
Apr 3rd, 2007 at 2:38 pm
Very good article. I believe this is a very important subject. Dr. Edward Howell in his book Enzyme Nutrition (another interesting read, btw) talks about how high calorie raw foods are richer in enzymes than low calorie foods (such as veggies). Dr. Howell presents a case for maximizing enzymes for optimal health and longevity. Plant foods such as (ripe) bananas and avacados are high in enzymes (as well as calories) and are typically eaten raw. Obviously meats and fats are high in calories. You don’t lose much enzymes by cooking low calorie veggies.
I eat as much raw food as possible, but I’ve eased up on the salads lately. I do eat my meat raw if I’m having venison or fish (try the seviche and pickled salmon recipes in Nourishing Traditions). The rule I’ve come up with of late is that if it tastes better cooked, then maybe it’s healthier that way. Venison is pretty dry when cooked, and very tender raw (beef is good raw as well). Cruciferous veggies are just plain hard to chew raw, so I cook them. Raw cream (whipped) tastes fantastic, so eat lots of it ;)
My next reading adventure will be We Want to Live! by Aajonus Vonderplanitz. He promotes an all raw diet (particularly raw meats and other animal products). It’s also called the Primal Diet. I’m hoping this will be another source of ideas for how to incorporate raw meat into the diet. It’s nice to have permission to eat my veggies cooked though. I love my chicken/veggie soups and various curried veggie dishes.
Apr 3rd, 2007 at 5:01 pm
Helen, I think it’s the very high heat in pressure cooking that is the problem. Alot more nutrients are destroyed by this than by the relatively low heat involved in normal simmering or steaming, so in pressure cooking the nutrients simply aren’t there in the cooking liquid the way they are with milder cooking methods.
Jun 6th, 2007 at 3:32 pm
I just wanted to comment on Kate’s comment of 3 April.
In a recent interview with Spiritualist’s Spectrum, Susun actually said:
“Many people somehow believe that cooking can destroy minerals but those minerals are like little rocks and the longer we cook something, and the higher temperatures you use, actually the more minerals you will wind up getting”.
So maybe the pressure cooker isn’t such a bad idea Helen. I’ll ask Susun and get back to you!
Blessings
Lyn
Jun 8th, 2007 at 5:53 pm
I am thinking SEASONS matter !
I live in the far north ” Scandinavia” - and for me I need to follow the seasons.
I don´t do a lot of raw food in winter - my body needs cooked food, fat and protein
- while in summer and autumn my body craves raw veggies and especially raw fruit- and less fat and protein.
I eat less meat and fat during summer- get most of my protein from eggs, cheese and milk- Like people used to in summer- when animals had baies.
In the autumn nuts come and mre starchy veggies- and it is natural to cook more and eat more aft- and more meat and fish.
I think the “raw movement ” missed an important point that: where you live matters!
If you live in areas were seasons change a lot it is really unatural to eat a lot of raw food
- while if you live in the tropics / or just in hot areas it might be natural with more raw food.
I really think a balance is best.
Jun 12th, 2007 at 12:49 pm
I actually do live in the subtropics Henriette but we still cook our food well to release the nutrients as Susun suggests. :)
BB
Lyn
Jun 12th, 2007 at 10:20 pm
I was not saying that you don´t cook :-D
Just that it is easier for your body to live raw in the tropics than in the temperate north or Polar areas :-)
Mar 24th, 2008 at 3:40 pm
I liked your article.
My opinion is that there IS a simple answer to the cooked vs raw. Raw is better.
Thanks
Mar 26th, 2008 at 12:28 pm
I’d take your comment as worth while, Andrew, if I thought for one minute you’d even read Susun’s article. Funny, raw foodies seem the most evangelical, yet least able to learn of all diet enthusiasts. I wonder if impaired digestion is the issue? Not able to take new information due to overload of digestive apparatus. Maybe lack of fat causes brain to shrivel.
Mar 26th, 2008 at 6:43 pm
I think that goes for Vegans as well…
Mar 27th, 2008 at 4:46 am
It is not a question of cooked versus raw. They are both right and good when eaten at the right time according to your own personal constitution and condition. We have to be flexible. There is no substitute for flexibility.
Apr 3rd, 2008 at 11:12 pm
I like the article and it settles a lot of presuppositions I had on the subject quite aptly.
Google: Cooked vs Raw and from what I’ve read all over the place yay and naying both sides, is summed up quite well by Susan although some of the comments/posts do hold water too. Region or location is definitely a factor, spirituality does bare some thought, but flexibility of this great piece of machinery we drive around is too high to be forgotten. Anna May’s post could nearly be a footnote to the summary.
Thanks for the education and cheers to google eh!
Apr 5th, 2008 at 3:41 am
Thanks for the plug, Ian, re the necessity of flexibility in our way of eating. I have changed over the years, and I am sure you have, too!
Aug 24th, 2008 at 4:34 pm
Very interesting article, you would assume that raw foods would be more beneficial to our survival
Aug 25th, 2008 at 10:40 am
All people have a bit of orthorexia, I think. We try to eat according to concepts. Then we will become ill and be forced to take a different path before we can become well. We have to become sensitive to the demands of our body & mind instead of sticking to something because some “wise” person says that such & such is the best all the time. I don’t give a hoot what Susun says; if it is the middle of January and I want a little glass of carrot juice I will have it, and bear the consequences. I would rather eat wrong from thinking for myself then eat “right” because a guru says to.
Aug 25th, 2008 at 10:49 am
Not sure if I’d call carrot juice ‘raw’ as technically you’re doing an ‘extraction’. In any event, our most precious possession is our free will … the ability to educate ourselves from a number of different sources and then decide. No one’s telling you not to.
Aug 25th, 2008 at 8:47 pm
Hi Joanne,
In reply, I ‘m not a raw vegan as you seem to be implying owing to the shriveled brain comment, well you could not be further from the truth!
I eat mainly beef fat which digests very nicely thank you very much.
It’s funny how quickly people are to attack others diets.
Regards
Aug 26th, 2008 at 8:40 am
Welcome back Andrew. I’m glad you’re here. Scott joining us and exposing us to Vonderplanitz’ work has opened my eyes somewhat. Before this, my only experience with raw fooders were the pallid, skinny, pious people at my local market selling lots and lots of sweet foods and the freaky worshipers of David Wolfe telling me cooked food was poison and meat eating evil. When I made this comment I was under the impression most raw foodies are also vegans. I’ve been a vegan before and so have done to my own body what I accused you of. I remember dismissing all other conjecture in favour of my twisted concept of righteousness. In my opinion the self righteousness of the vegan is only surpassed by that of the raw vegan. And I do believe that damage to the digestion causes such psychological imbalance.
Anna May, I just looked up Orthorexia (Orthorexia.com). I never heard of it before now you mention it….
Apr 10th, 2009 at 6:17 am
From my personal observation, those I know who eat only raw foods seem truly passionate about their food choices and truly feel (and look) so much better than they did prior to adhering to this interesting regime. From my personal experience with raw foods, when I went for 100 percent raw foods I felt more mentally clear than I ever did prior. It was truly an amazing experience, and from this clarity a greater sense of vitality and energy arose, and then blossomed a passion for all of life. It really felt like magic. It is my belief that this increased energy and passion that some feel from eating all raw encourages those who enjoy it to share this wonderful feeling and excitement with others. For myself, I look as well at the blood type ideas of D’Adamo and eat protein foods. I am currently experimenting with alternate options for proteins, other than spirulina and chlorella, nuts, seeds, green leafy veggies and sprouts that are raw vegan proteins, though they are also excellent choices for those who choose to eat them and tolerate them well. As for digestion, after 3 weeks eating all raw, vegan (during which was a bit gaseous, truly) my digestion completely changed and my life-time ailments of digestion were off-the-richter-scale better! In all honesty, I felt more prone to psychoses, which seems very reasonable when one’s bowels are impacted, before altering my diet to include way more raw foods. We are always changing, with the seasons and flows inherent in our universe, planet, inner terrain etc. And we must continue to consciously adapt. Love and bless.