Raw vs. Cooked Veggies: Which is Better?

Does heating vegetables destroy nutrients? Here’s what you need to know about raw vs. cooked vegetables.

8 Reasons Why You Should Eat More Sauerkraut:
▶️

0:00 Introduction: Raw vs. cooked vegetables
0:10 Top benefits of vegetables
5:05 Organic vegetables vs. non-organic vegetables
5:45 When you shouldn’t consume vegetables
7:57 Does heat destroy vegetables?
9:39 Which is better: raw vegetables vs. cooked vegetables?
10:28 Discover the benefits of sauerkraut!

Is it healthier to consume cooked vegetables or raw vegetables? That’s what we’re going to cover today.

Vegetables have numerous health benefits. They are packed with important vitamins and minerals and are high in fiber.

Vegetables are also loaded with phytonutrients, which are hard to get from other types of foods. Phytonutrients have a range of incredible health benefits, from protecting against inflammation to fighting cancer.

Raw vegetables grown on soil even contain probiotics, which are friendly bacteria. Organic vegetables have a higher diversity of friendly microbes than non-organic vegetables. But keep in mind that the more you cook a vegetable, the more you’ll lessen the probiotic effects.

It’s important to note that not everyone can tolerate high amounts of vegetables. If you are immune compromised or have any inflammatory condition in the gut, you may have difficulty consuming vegetables.

If you consume raw vegetables and you feel worse, you may do better on the carnivore diet for a while. However, you could also try fermented vegetables or cooked vegetables.

When you cook vegetables, you destroy many of the vitamins and enzymes in them. Heat also kills the microbes in vegetables.

However, if you lightly steam or sauté your vegetables, you won’t lose minerals or as many vitamins. Steaming or sautéing vegetables may actually enhance the phytonutrients—but the data on this is inconsistent.

As far as raw vegetables vs. cooked vegetables, I believe it’s best to consume a good portion of your vegetables raw. But, certain vegetables should be cooked, like Brussels sprouts, broccoli, and cauliflower.

The worst thing you can do as far as preserving the nutrient content in your vegetables is to fry them. You can still consume fried vegetables but don’t think you’re getting a lot of nutrients from them.

Dr. Eric Berg DC Bio:
Dr. Berg, age 58, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals®. He no longer practices, but focuses on health education through social media.

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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

#keto #ketodiet #weightloss #ketolifestyle

Thanks for watching! When it comes to raw vs. cooked vegetables, consuming raw vegetables may be best. I’ll see you in the next video.

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57 Comments

  1. D3am3r on August 25, 2023 at 10:20 am

    Generally we should eat both.

    • donnaflagg on August 25, 2023 at 2:02 pm

      Yes indeed. Unless you have no teeth then it just makes sense to cook them 💚☘️💚

    • Darryl Edwards on August 26, 2023 at 9:38 am

      But mother nature did not provide us with a cooker

    • Dosha Dial on August 26, 2023 at 1:49 pm

      Wrong. Some foods have phytonutrients that can only be fully unlocked by cooking. Also, there are several vegetables known to carry E. Coli, tapeworms, their eggs, parasites. You have to at least blanch first. Not to mention oxalic acids and phytates.

    • NB in NC on August 26, 2023 at 6:30 pm

      Agreed

  2. Salomundo on August 25, 2023 at 10:27 am

    I was bloated for well over a decade eating veggies!
    I’m on the carnivore now and it’s crazy I can have a flat stomach! I Thought it was impossible!
    Thanks for the heads up!

    • Jonski on August 25, 2023 at 10:39 am

      That carnivore diet gives you superhuman strength. It gets very boring tho. I’ve only been able to do it for a month max at a time

    • Robin Chat on August 25, 2023 at 10:53 am

      @JonskiI’m carnivore and have the mindset now that food isn’t entertainment.. it’s fuel. I’ve found new hobbies and pastimes to cope with the “boredom” 👍

    • Jonski on August 25, 2023 at 11:10 am

      @Robin Chat absolutely yes. Sometimes I do find myself needing something more then just meat and I don’t know what it is. I’m trying to figure it out. Food is not for my entertainment I eat a lot of things I don’t like simply for the benefits. Bison bone broth, Lions mane mushrooms, raw sour kraut.

    • Spike on August 25, 2023 at 11:15 am

      Hmmm…I might try that….

    • Matt The Visionary on August 25, 2023 at 11:26 am

      ​@jonski_i any high protein will. I eat almond butter and IQ protein keto bars daily and i can take a 45 minute HIIT run/walk around my neighborhood and still have energy. Also for being 140 lbs i can move objects twice my body weight.

  3. Lily Iily on August 25, 2023 at 10:39 am

    Thank you Dr Berg I really felt better when I got vegetables out of my diet especially raw ones I like fermented vegetables more especially fermented radish 😊

  4. Joann Bedolla on August 25, 2023 at 10:56 am

    Great video! I’ve been on the program for two years, and I’ve never experienced hair loss or gallstones. I wonder if it’s because I sauté everything I eat, haha. Except bell peppers, they taste better raw!

    • Dr. Eric Berg DC on August 25, 2023 at 12:43 pm

      That’s wonderful then. Stay safe and healthy!

  5. Spike on August 25, 2023 at 10:57 am

    It’ll probably depend how clean the vegetable is…if it’s washed well enough…no chemicals etc…One way of saving the minerals if you boil your vegetables is, save the water you’ve boiled them in and pour it into your stock and use it as your sauce/gravy….

    • Gairman on August 25, 2023 at 11:35 am

      Washing does not gid rid of the chemicals because they get inside the plants both from the surface & the roots…that’s why organic is better.

    • Love Sun on August 25, 2023 at 11:55 am

      ​@MrGarymola
      Washing with vinegar and salt is helping, I think 👍.

    • Gairman on August 25, 2023 at 12:03 pm

      @Love Sun …those will not remove chemicals inside the plant….another issue with non-organic produce is it’s grown in depleted soils which lack vital nutrients.

    • Spike on August 25, 2023 at 12:53 pm

      @Love Sun I use salt for meats and veg before cooking….

  6. Maureen Thomas on August 25, 2023 at 11:03 am

    I slipped from following the Dr Berg healthy keto diet after I lost 2stone and felt great, got back on my old diet and felt terrible in comparison, now back on it with my plate full of green veggies,with my eggs and moderate protein,acv, IF and what a difference. It’s a way of life not a diet that’s what I’ve learned! Keep up the good work Dr Berg !!

    • Lexi Bat on August 25, 2023 at 6:17 pm

      After six months on strict keto, i ate my first “cheat meal:” a packet of instant ramen. I felt the difference immediately! Now, if i “cheat” it’s only going to be something like a small serving of lentils or squash. Crap food makes me feel like crap. I agree; it’s definitely not worth it!

  7. Susan Hopkinson on August 25, 2023 at 11:12 am

    The better question is: which is better digested by the individual? Regardless of the vitamins and minerals, if you can’t digest raw foods well you’re not getting most of the nutrients.

    • Gale Espressos on August 25, 2023 at 11:24 am

    • Rene Brown on August 25, 2023 at 4:20 pm

      👏

    • James Miller on August 25, 2023 at 7:14 pm

      You are absolutely correct, all of these dietary theories depend on the individual and his, or her previous and present lifestyle, and medical condition. I knew a guy who went raw vegan for about a year, and the consequences were severe to almost deadly.
      We have to be mindful of our bodies, medical history, and pragmatic with our health. Study, different sources and question everything.
      So, I repeat, your comment is appreciated.

    • Brownmahfun on August 25, 2023 at 9:29 pm

      💯

    • 4runner4GOD on August 26, 2023 at 12:28 am

      Sure but the cooked have less nutrients so you probably need to eat more than, right? 🤷🏻‍♀️

  8. Linda A on August 25, 2023 at 11:19 am

    I enjoy Vegetables both raw and steamed. Very informative video Dr Berg 🩷

    • Dr. Eric Berg DC on August 25, 2023 at 12:12 pm

      Great!

  9. fidel catsro on August 25, 2023 at 11:26 am

    Sharing Dr Berg notes:
    Vegetables have numerous health benefits. They are packed with important vitamins and minerals and are high in fiber.

    Vegetables are also loaded with phytonutrients, which are hard to get from other types of foods. Phytonutrients have a range of incredible health benefits, from protecting against inflammation to fighting cancer.

    Raw vegetables grown on soil even contain probiotics, which are friendly bacteria. Organic vegetables have a higher diversity of friendly microbes than non-organic vegetables. But keep in mind that the more you cook a vegetable, the more you’ll lessen the probiotic effects.

    It’s important to note that not everyone can tolerate high amounts of vegetables. If you are immune compromised or have any inflammatory condition in the gut, you may have difficulty consuming vegetables.

    If you consume raw vegetables and you feel worse, you may do better on the carnivore diet for a while. However, you could also try fermented vegetables or cooked vegetables.

    When you cook vegetables, you destroy many of the vitamins and enzymes in them. Heat also kills the microbes in vegetables.

    However, if you lightly steam or sauté your vegetables, you won’t lose minerals or as many vitamins. Steaming or sautéing vegetables may actually enhance the phytonutrients—but the data on this is inconsistent.

    As far as raw vegetables vs. cooked vegetables, I believe it’s best to consume a good portion of your vegetables raw. But, certain vegetables should be cooked, like Brussels sprouts, broccoli, and cauliflower.

    The worst thing you can do as far as preserving the nutrient content in your vegetables is to fry them. You can still consume fried vegetables but don’t think you’re getting a lot of nutrients from them.

    Thank you Dr Berg!

    • miracle morning on August 25, 2023 at 12:09 pm

      Many thanks

    • Dr. Eric Berg DC on August 25, 2023 at 12:16 pm

      Thank you as always for the great summary 🙂

    • Topaz Monet on August 25, 2023 at 12:37 pm

      What about oven baked or grilled veggies?

    • PrayerfulPlayhouse on August 25, 2023 at 12:53 pm

      @Topaz Monet👎🏾👎🏾👎🏾….Not as nutritious…😕

  10. AussieAngie on August 25, 2023 at 11:38 am

    Dr Berg your videos are always so informative and educational. Thank you very much

    • Dr. Eric Berg DC on August 25, 2023 at 12:03 pm

      Glad you enjoy my videos! Thanks for watching.

  11. Yankee 🌹 Rose on August 25, 2023 at 11:59 am

    I eat a lot of meat, eggs, hard cheese, ghee and sauerkraut. Take vitamins, exercise, sunshine, sleep 8 to 10 hours and drink lemon water. I lost 60 lbs and feel like I’m 35. Being a grandmother of 8 beautiful grandchildren and going on 60 but, because of your helpful videos Dr. Berg I’m feeling amazing! Thank you ❤

    • Snowbird on August 25, 2023 at 1:57 pm

      Wow, that’s a lot of grandchildren quite early!!

    • Tamitatangoto on August 25, 2023 at 2:29 pm

      ​@Snowbirdmy Mom was a grandmother for the first time at the age of 34.😮🎉

    • T Gar on August 25, 2023 at 5:19 pm

      reading isn’t your strong suit is it ? she “feels” like she’s 35 but is actually going on 60.

    • akatsuki darwin on August 25, 2023 at 5:25 pm

      @T Gar That’s still young for 8 grandchildren, no need to be rude

  12. jys160 on August 25, 2023 at 12:04 pm

    Thanks for this Dr Berg. I’ve also read and watched videos on lycopene in tomatoes. It becomes far more bio-available when tomatoes are cooked or in a cooked sauce.

    • Dr. Eric Berg DC on August 25, 2023 at 1:08 pm

      Yes, that’s correct.

    • n 0 on August 26, 2023 at 10:16 am

      Dr berg says you still can make it bio available by adding olive oil to it.

  13. JOHN GORDON on August 25, 2023 at 12:22 pm

    Fantastic knowledge again. Thanks so much Dr Berg. I have inflamed gut , and serosis of liver, no gall bladder, constipation ,so this is helping me find tune .

  14. Ruth Keto on August 25, 2023 at 1:03 pm

    I feel when I eat cooked vegetables that as long as the fiber still intact, it is at least feeding my gut biome, which also produces a lot of nutrients I need.

  15. Rose Saria on August 25, 2023 at 1:56 pm

    Dr.Berg I have no words for you, you’re always the Best in the world 🌎 😇

    • Dr. Eric Berg DC on August 25, 2023 at 2:23 pm

      Thank you so much for your support!

    • Lily Rose on August 26, 2023 at 10:44 am

      Amen! 😀

  16. judie nelson on August 25, 2023 at 3:03 pm

    Been thinking about this question. Plus I’m taking care of my dad and he has Chrohns and want to make sure it doesn’t cause a reaction.. I’m always thinking about which and how veggies and legumes should be prepared. Thank you Dr Berg

    • Ian Stuart on August 25, 2023 at 11:16 pm

      Have heard that carnivore diet is more beneficial with that type of condition. Sometimes, a complete cure!

  17. Frøken Norge on August 25, 2023 at 3:11 pm

    Ive always eaten both raw and cooked. Some days i want cooked, while some days i crave raw! My fave way to eat carrots is to grate them and add water, vinegar and salt. If you want some sweet in it, you can either grate an apple with it or add raisins!

    • Landshark 71 on August 25, 2023 at 5:44 pm

      1 word. Ginger…with the vinegar 🤤
      That’s how my Thai restaurant does it.

    • Sōma Yukihira AMVs on August 26, 2023 at 5:51 am

      try and add some radish to it.. little kick with some sweet is a great mix.. tried it with apples and carrots was yummy

  18. Dyana Layng on August 25, 2023 at 8:22 pm

    I’m getting used to sauerkraut and did find the raw version at my local store. It does digest well.
    With my low thyroid, I am leery about eating kale and cabbbage (ie the cruciferous vegetables), but we shall see. And I am eating kale too.
    I do take a low amount (.75 mcg) of synthroid. (Family history of thyroid from mineral content in the Ottawa triangle. My grandfather died at 54 and my father at age 62 from their thyroids giving up, leading to heart attacks.)
    I started following Dr. Berg because he seemed to be the only one with interest in how diet etc. affects thyroid. More than my endocrinologist certainly.
    Good work! 💖💕🇨🇦

    • Ian Stuart on August 25, 2023 at 11:19 pm

      Definitely better than most regular Doctors!

  19. Lily Rose on August 26, 2023 at 10:39 am

    An excellent video! I highly recommend this wonderful channel! Thank you Dr. Berg 😀

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