Fruits and Vegetables
Raw. Eating them raw maximizes nutrient intake. Vitamins like C, B1, B5, B9, and B12, along with certain minerals and omega-3 lipids, are heat-sensitive and water- or fat-soluble. Up to 90% of vitamin C can be lost during cooking—for instance, raw cauliflower has 50mg per serving, dropping to 28mg after 20 minutes of boiling. Raw produce also promotes satiety through increased chewing and fiber expansion in the stomach.
Cooked. Heat softens fibers, improving digestibility and reducing intestinal irritation or bloating. Tomatoes stand out, as cooking boosts lycopene, a potent antioxidant. However, prolonged cooking converts slow-release sugars into quick-absorbing ones, potentially leading to weight gain.
Meat and Fish
Raw. These contain enzymes that aid digestion, but opt for organic sources and maintain impeccable kitchen hygiene. For homemade sushi, freeze fish first to eliminate parasites.
Cooked. Heat kills harmful microbes like salmonella and staphylococci. Cooked options are generally easier to digest.
Insights courtesy of Gilles Dreux, dietician at the Carnac Thalassotherapy Center (www.thalasso-carnac.com).
