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Cooking can have other benefits too. With many vegetables, the best way to prepare them is the way that gets you to eat them. Sometimes, adding heat makes veggies better for you in some ways. Here are nine vegetables that might be better for you when cooked:. Frying creates free radicals and carcinogens , which do major damage to your cells. Fried foods also often contain trans fats, which are unsaturated fats that have been hydrogenated and are linked to cancer, diabetes, heart disease, and obesity.

And when it comes to preserving the antioxidants in your vegetables, steaming is better than boiling. Because when you boil foods, some of the nutrients get lost in the water.

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With that said, eating more of the boiled vegetables can make up for the loss. Also, keeping the water and using it to cook grains means you can still absorb those good-for-you compounds! Eating the phytonutrients found in plant foods has been associated with reduced risks of certain chronic diseases, such as heart disease and stroke , cancer , and age-related eye disease.

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But many of these beneficial compounds can be destroyed by heating and many types of food processing. In addition, water-soluble vitamins, such as vitamin C and B vitamins, leach out during the cooking process. Eating raw vegetables may also help boost mental health and relieve symptoms of depression.

A study published in the journal Frontiers in Psychology found that people who consumed more produce in its natural, uncooked state reported higher levels of psychological well-being compared to those who ate mostly cooked alternatives. For those who are watching their weight, eating raw produce can be beneficial because it requires more chewing — thus slowing down the eating process. Advocates for raw or mostly raw diets often point out that raw plant foods carry natural enzymes. These enzymes have digestive and other health benefits which are destroyed when heated.

Heating does destroy enzymes. But we make our own digestive enzymes , and healthy people have no trouble synthesizing the enzymes they need for digestion.

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In addition, most plant enzymes get destroyed in the human gut, anyway. There are, of course, other good reasons to include plenty of raw foods in your diet. The best way to ensure you have plenty of enzymes to support your digestion is by nurturing your overall digestive health.

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For help improving your gut health, read this article. These are some of the foods that have bigger benefits for you at least for some nutrients when you eat them raw.

Of course, they are wonderful cooked, too. How much is too much?


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According to study published in the Journal of the Science of Food and Agriculture , 10 cups of raw kale a day on a regular basis is probably the limit. But just three cups of raw mustard greens a day. But reasonable amounts of raw cruciferous vegetables should be fine. And the goitrogenic properties of kale and other cruciferous veggies dissipate when you cook them.

So a better approach is to switch up your greens, eat some raw and some cooked, and to consume a wide variety of colorful vegetables. Eating well in the morning is vital for balancing energy levels. The ideal is to eat little and often, but you need to make every snack work for you.

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Make lunch a mix of lean protein and starchy carbs. Carb-rich foods supply energy so you'll suffer from mid-afternoon slumps if you cut them out. The key is to choose carbs that produce a steady rise in blood sugar, which means passing on sugary 'white' foods and going for high-fibre wholegrains, which help you manage those afternoon munchies. Wholegrains like rye, wholewheat and barley keep you satisfied for longer.

Opt for an open sandwich topped with lean beef or pork, salmon, turkey or chicken with plenty of salad or toast some wholegrain bread and enjoy with baked beans.

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For many it's not sugar so much as salty, savoury foods they crave in the afternoon. Don't curfew carbs, they're low in fat, fibre-rich and help you relax in the evening.

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You can get these healthy fats from oily fish like salmon, trout and mackerel as well as nuts, seeds and their oils. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food. All health content on bbcgoodfood.


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Inspire me. Breakfast Whether your first stop is the office or the gym, adding protein to your breakfast is a great way to rev up your metabolism. Try peanut butter and banana on crackers, or opt for creamy avocado with slices of turkey. Protein and carb lunch recipes: Open mackerel sandwich with fennel slaw Open chicken Caesar sandwich Open turkey BLT Mid-afternoon For many it's not sugar so much as salty, savoury foods they crave in the afternoon.

Now try Comments 5 Questions 1 Tips 2 Kerry, thank you for a wonderful article! You are truly a professional voice of reason amidst a plethora of "gurus" engaged in a tug-of war between plant based eating ex. The truth is none of us really knows what people ate 20, years ago, and the people insisting that my ancestors ate a healthier diet than I obviously didn't know my grandparents.

Those of us trying to lose weight and achieve optimum health are relentlessly burdened with conflicting messages about nutrition, and we can't rely on our doctors for advice since most have had little or no nutrition education. Sadly, their main focus is to prescribe pharmaceutical solutions for patient symptoms rather than to explore the root causes of our health issues. As a 67 year old male, I would be rather disingenuous to claim that my food choices are motivated by a desire to save the planet or spare the exploitation of animals.

Although I must admit that I sometimes have this nefarious inclination to kidnap every farm animal I see and ship it to some benevolent vegan who is willing to nurture it for its lifetime with no expectation of remuneration from the animal's meat or by-products. You've offered a sane and simple plan of eating that I can follow comfortably for the rest of my years, and I am most grateful.