5 Foods That Are Healthier Raw Than Cooked, According to Dietitians

Reviewed by Dietitian Karen Ansel, M.S., RDN

Key Points

• Heat can destroy some nutrients and antioxidants, especially vitamin C, folate and flavonoids.

• Dietitians say yogurt, spinach, onions, citrus and radishes are healthier raw than cooked.

• For optimal nutrition, they recommend enjoying a variety of raw and cooked foods.

Whether you’re not in the mood to cook or you need to get in and out of the kitchen quickly, we have good news for you. Some foods are actually healthier when eaten raw rather than cooked. That doesn’t mean you can’t cook them, but it can help you score more nutrients with less prep and cleanup time. Often, all that’s involved is a quick rinse, peel or pop of the lid.

To find out which foods are better for you when you don’t cook them, we polled registered dietitians. Here are their top picks, plus quick, tasty ways to enjoy them—no stove required.

1. Yogurt

Yogurt is a nutrition powerhouse. This fermented dairy product is packed with an impressive roster of protein, B vitamins, calcium, potassium and probiotics. Trouble is, its gut-healthy probiotics don’t like heat. “Yogurt contains live bacteria like Lactobacillus and Bifidobacterium that are heat-sensitive. When yogurt is heated, the live cultures are destroyed,” explains Renee Korczak, Ph.D., RDN, CSSD. Its texture also takes a hit, as heat causes yogurt’s proteins to break down, resulting in a grainy texture, she adds. 

Eat your yogurt straight from the fridge. It’s delicious as a base for fruit parfaits or blended into smoothies for a protein and probiotic boost. Or, whisk in some fresh herbs for a high-protein dip or creamy salad dressing.

2. Spinach

There’s a reason nutritionists are always singing the praises of spinach. It’s chock-full of folate and vitamins A, C and K. Plus, it supplies minerals, like iron, magnesium and potassium. The catch? Its vitamin C and folate are heat-sensitive. In fact, research has found that boiling spinach can cause roughly 60% of its folate to be lost.

There’s another reason to eat your spinach raw. “Raw spinach consumption has also been linked to managing nonalcoholic fatty liver disease (NAFLD) by reducing liver fat accumulation, inflammation and oxidative stress,” says Korczak. 

On your next grocery run, grab a bunch, bag or container of spinach to have on hand. In addition to tossing it into salad, you can also tuck it into sandwiches and wraps or blend a handful into your next post-workout smoothie.

3. Onions

Yes, sautéed and caramelized onions are delicious. Unfortunately, the same heat that mellows their flavors also breaks down their sulfur compounds, says Amy Davis, RDN. That’s the last thing you want, as these compounds help protect against cancer, viruses and bacteria. In fact, cooking onions “reduces the amount of beneficial sulfur compounds, sometimes up to almost 47%,” explains Davis.

At the same time, raw onions can be pungent. How do you enjoy them raw? Davis recommends rinsing them in cold water before adding them to salads, sandwiches, burgers, tacos or wraps. “They’re also a flavor booster for sauces and salsas like pico de gallo or guacamole,” she adds.

4. Citrus Fruits

There’s a lot to love about citrus fruits. From oranges and grapefruits to clementines and kumquats, they’re bright, sweet and tart. These juicy fruits are also packed with vitamin C and antioxidants, especially flavonoids. “Cooking citrus in sauces, marmalades and baked goods can significantly reduce vitamin C and antioxidants in citrus fruits,” says Davis. Like spinach, their vitamin C degrades when exposed to heat, and so do their flavonoids. 

When possible, opt for them in their raw state. In most cases, all they need is a quick peel. And for kumquats, just toss the whole fruit in your mouth, no peeling required.

5. Radishes

Radishes come in a rainbow of varieties, from daikon to Cherry Belle, and shine brightest nutritionally when eaten raw, says Sharniquia White, M.S., RD. Like many of the fruits and veggies on this list, they provide vitamin C. If you eat them raw, they’re also an easy way to score more flavonoids. “These compounds are sensitive to heat, so cooking can reduce their potency and slightly diminish their signature peppery bite,” she says.

While raw radishes are a fantastic way to add nutrition to salads, there are so many other ways to put them to work. Shave them over avocado toast or thinly slice them for a crunchy topping for grain bowls or tacos.

Our Expert Take

You don’t have to spend hours in the kitchen to eat healthfully. Dietitians say some foods are actually healthier raw than cooked, especially yogurt, spinach, onions, citrus fruits and radishes. Heat can degrade some of their most important nutrients, so eating them raw can help you get the most bang for your nutritional buck. That said, you don’t have to always eat them raw. Cooking doesn’t destroy all of their nutrients, so if you prefer them cooked, go for it. Or, mix things up. When it comes to nourishing your body, eating a wide variety of healthy, whole foods—both raw and cooked—is the best strategy of all.

Read the original article on EatingWell