If some foods benefit from being cooked to promote the absorption of their good compounds (proteins, lycopene, etc.), others have every interest in being eaten raw if you want to take advantage of their vitamins, and more particularly their vitamin C content. , which is very sensitive to heat.
Eating raw: the basic rules
Cooking has the advantage of destroying microbes and parasites. So when you want to eat raw, freshness and hygiene must be impeccable if you want to avoid food poisoning.
For meats (tartars, carpaccio) and fish, care must be taken not to break the cold chain; ideally, they are consumed on the day of purchase. Otherwise, freeze them. Freezing for at least 48 hours also has the advantage of eliminating parasites. Because of the higher health risks, chicken and pork are always eaten well cooked through and never pink. Finally, raw animal products are not recommended for pregnant women, young children and the elderly or debilitated.
Green beans and eggplant: we never eat them raw!
“In the raw state, beans and eggplant contain a molecule that is toxic to the liver, warns Raphaël Gruman, dietitian-nutritionist. Cooking inactivates it and thus makes these vegetables edible.”
The more the beans are cooked, the more their fibers are softened and digestible… but lose in taste. Tapered and cooked “al dente”: a good compromise. The eggplant will be easier to digest without its skin. The latter nevertheless contains antioxidant pigments, which it would be a shame to deprive yourself of. Adapt its preparation to your intestinal sensitivity.
Our expert: Raphaël Gruman, dietitian-nutritionist (Paris-Deauville)
