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Breaking the Myths About Cooked vs. Raw Food

There are many differing opinions regarding healthy eating and the types of food that will best support your overall wellness, and one common theme that often comes up in this conversation is whether it is better to eat raw foods or to cook the ingredients before consuming them. As we have researched the benefits and drawbacks to both cooked and raw foods, we’ve found that there should be a balance of both in your diet. Here’s what you need to know:

Benefits of Raw Foods

When you eat fresh, raw fruits and vegetables, your body is receiving many nutrients and enzymes that are used for immune support, cellular repair, and overall wellness. These raw foods have antioxidants that are very important to reduce free radical activity within the body, which in turn reduces the amount of cellular damage that is occurring.

It is important to eat an abundance of raw fruits and vegetables, because they provide your body with enzymes that are beneficial for digestion. Raw foods also contain phytonutrients, essential oils and other health generating elements that are lost when foods are exposed to heat.

Benefits of Cooked Foods

Raw food enthusiasts would claim that you shouldn’t be eating cooked food at all, because the raw ingredients contain better nutrition and enzymes. Yes, it is important to get plenty of fresh ingredients in your diet, but you can also benefit from cooked foods as well. In fact, cooking can actually improve the bioavailability of certain phytochemicals that are needed for optimal health, including carotenoids, lutein, and lycopene.

Certain starches and proteins within some ingredients are more readily available to the body when the food has been cooked. So, in order to get all of the necessary tools that your body needs, you should include some cooked foods in your diet as well. Since the digestive enzymes have been destroyed during the cooking process, you should consider using digestive enzymes to facilitate the digestive process.

Finding a Balance in Your Diet

Instead of taking an extreme approach to eat all raw foods or all cooked foods, a better option is to find a balance between the two. A good goal is to eat 15% of your food cooked, and the rest should be raw.

When you increase your raw food intake, you might experience cleansing reactions such as fatigue and headaches, and these detoxing symptoms can be diminished by including a little more cooked food throughout the day. The goal should be though to consume one cooked meal each day.

Are you interested in recipes that offer a good balance of both cooked and raw ingredients? Unravel the Mystery Recipe Book is filled with healthy recipes that make it easy for you to find the right balance between these different types of foods. Also, read Unravel the Mystery, by Ann Malkmus, to understand more about the ways that both raw foods and cooked foods can support your overall health.


  1. What about frozen vegetables?

    • Christy Okon March 27, 2015

      If fresh are not available, frozen vegetables are usually an inexpensive and good option.

  2. Joyce Hart March 27, 2015

    I live in Wis., and today it is 20degrees. yesterday I prepared chicken soup with , Amish chicken, organic celery, carrots, onion, and brown rice. Cold weather surely does not entice my appetite for cold raw foods.
    but I do use bberies in a smoothie, and eat pineapple, bananas, pineapple and organic apples. and try to eat
    baked sweet pot., and some raw celery,carrots, and broc.
    Hot soups and food satisfies the winter blues.
    (and I drink your barley green drink) so I try to eat healthy.

    • Christy Okon March 27, 2015

      We do not believe in a completely raw diet either. Veggie Chili or Veggie soup (or black bean soup, or potato soup…) would be great in 20 degree weather!

  3. maureen chinyere March 30, 2015

    I want to hospital and the doctor confirmed that I have multiple uterine fibroid and pelvic inflammatory disease.I will like to know what I will eat to be healed since I don’t want to used medication to heal it. Thanks.

    • Christy Okon March 30, 2015

      The body is self-healing with most physical challenges we face if we but simply provide the conditions conducive to healing. The best way we know to provide those conditions is by way of the Hallelujah Diet as it is outlined on our web site here . The suggested compliments and supplements all play an important role in supporting the body’s self-healing. Those individuals with more severe health challenges often find that incorporating the recovery diet as well as the basic diet supports a more aggressive healing effort with our recovery diet here

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