Raw Vegetables vs. Cooked Vegetables

Every detail counts in the world of sports nutrition. When it comes to performance, athletes often optimize their diet so they can run a little bit faster or jump a little bit higher. Enjoyed both cooked and raw, vegetables are essential to a well-balanced diet, athlete or not. Is there a difference between raw vegetables and cooked vegetables? Which one is the better choice for athletes?

Raw vegetables:

Raw vegetables contain many nutrients, including iron, potassium, and calcium. They also have vitamins such as vitamin C which are crucial to numerous body functions. Additionally, raw vegetables help to protect against neurodegenerative diseases, chronic inflammatory diseases, and certain types of depression. Not only do raw vegetables give you a variety of nutritional benefits, they are also a way to avoid the negative by-products of cooking that can lead to a higher risk of disease.

How cooking impacts the nutritional value of vegetables:

The body breaks down nutrients from raw and cooked vegetables in different ways. Heating vegetables changes their chemical composition, giving them different nutritional properties.

Cooking vegetables can add to the nutritional value of certain vegetables. Heat breaks down the vegetable fibers and makes it easier for the body to absorb minerals like potassium and calcium and vitamins like vitamins E and K. Additionally, cooking vegetables decreases the amount of soluble fiber and makes them easier to digest. The absorption of oxalates, which contribute to the formation of kidney stones, decreases when vegetables are cooked. Cooked vegetables are softer and may develop a sweeter taste and crispier texture, making them more appealing to eat. Lastly, cooking vegetables reduces the risk of contamination by killing heat-sensitive bacteria.

While cooked vegetables offer numerous benefits, they also have their drawbacks. While fat-soluble vitamins like A, D, and E are usually unaffected by the heat, water-soluble vitamins like vitamins B and C can suffer heat damage and degrade quicker with heat. Furthermore, enzymes that aid with digestion can be destroyed, although a functioning body should already have enough to perform proper digestion.

Should I cook these vegetables or eat them raw?

Overall, whether you should cook a vegetable depends on its composition and what nutrients it contains. A balance of both will help you get ample nutrients from your vegetables, moving you closer to your goals as an athlete. Here are some common vegetables and how to get the most nutritional value out of them:

1. Broccoli: raw, contains water-soluble vitamins that decrease when cooked

2. Carrot: cooked, cooking allows for better absorption of beta-carotene (less vitamin C in cooked carrots but few fruits and vegetables have as much beta-carotene as carrots)

3. Onion: raw, contains water-soluble B vitamins (although more palatable when cooked)

4. Sweet potato: cooked, beta-carotene and potassium are absorbed more easily

5. Spinach: cooked, calcium, iron, and beta-carotene are absorbed more easily

6. Mushroom: cooked, potassium, niacin, zinc, and magnesium are absorbed more easily

7. Kale: raw, contains water-soluble B vitamins and vitamin C

Sources:

Myers, Amy. “Cooked Vegetables vs Raw Vegetables: Which is Healthier?” Amy Myers MD, 20 September 2020, https://www.amymyersmd.com/article/cooked-vegetables-raw. Accessed 23 March 2024.

“Raw vs. Cooked Vegetables: What's Healthier?” University Hospitals, 28 November 2023, https://www.uhhospitals.org/blog/articles/2023/11/raw-vs-cooked-vegetables. Accessed 23 March 2024.