Eating raw or cooked vegetables will reduce fat better?

Vegetables are rich in fiber, vitamins and antioxidants. These are factors that create a feeling of fullness for a long time, increasing energy metabolism. In particular, the method of preparing vegetables also affects the ability to absorb nutrients and reduce fat.

Raw vegetables retain maximum heat-sensitive vitamins such as vitamin C and folate. Meanwhile, cooked vegetables help improve the absorption of substances such as carotenoids, some minerals, increase the softness of vegetables and make them easier to digest, according to the health website Healthline (USA).

Both raw and cooked vegetables have their own health benefits.

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Raw vegetables retain high fiber content

The first benefit of eating raw vegetables is that it helps retain high fiber content and nutrients that are easily lost due to high temperatures. The amount of fiber that is retained has the effect of supporting digestion, increasing the feeling of fullness and controlling calorie intake. These benefits are very suitable for weight loss goals, especially with plants with high water content such as green leafy vegetables, cabbage and bell peppers.

Eating raw vegetables also helps retain enzymes and powerful antioxidants called polyphenols, which aid metabolism and prevent inflammation. Additionally, chewing some raw vegetables activates beneficial bioactive compounds in them.

For example, when cruciferous vegetables like broccoli are chewed or chopped, the enzyme myrosinase activates biological compounds like sulforaphane. Sulforaphane is well known for its cancer-preventing effects. However, the enzyme myrosinase is easily destroyed when cooked.

Cooked vegetables help increase nutrient absorption

Meanwhile, cooked vegetables also have their own advantages. First of all, cooked vegetables will help increase the absorption of some nutrients. This is because the hot temperature when cooking breaks down the plant cell walls, increasing the absorption of carotenoids such as beta-carotene, lycopene, some fat-soluble vitamins and minerals such as vitamins A, E, K. For example, ripe tomatoes have a higher amount of easily absorbed lycopene than raw. Carrots and broccoli also release more beta-carotene when cooked.

In particular, the great advantage of cooking vegetables is to kill bacteria and pathogens, helping to ensure nutritional safety for the eater. This is very necessary for pregnant women or those with weak immune systems such as the elderly and children.

The optimal vegetable diet involves alternating between raw and cooked vegetables. This way of eating helps retain vitamins and fiber from raw vegetables, while increasing the absorption of substances such as lycopene and carotenoids in cooked vegetables. These substances are essential for fat loss and preventing chronic inflammation. The best way to prepare vegetables to retain nutrients is to steam, lightly boil, or stir-fry with a little water or vegetable oil, according to Healthline .

Source: https://thanhnien.vn/an-rau-song-hay-nau-chin-se-giam-mo-tot-hon-185250822172403586.htm