|
Issue 77
|
|
If you would like to advertise with us you can check out our rates
Here! |
Featured
Article
Optimum Nutrition - Cooked or Raw?
Susun Weed, PO Box 64, Woodstock, NY 12498
Which is better: cooked food or raw? Taking nothing for granted or
gospel, I
set out to find out for myself the answer to this important question.
First, I asked, what is meant by "raw food" and what is meant by "cooked
food?" One cannot simply say that raw is uncooked, for there are raw
food
"cookbooks." Nor is cooking simply the application of heat through
boiling,
baking, or frying, as I soon discovered. Ripening itself is one form of
natural cooking; others are described later.
Second, I wondered, what did my ancestors eat? And was it raw or cooked?
Third, I questioned, how do enzymes in foods affect digestion and
health?
And fourth, I attempted to sum it up - is there an advantage to cooking?
The answers weren't as simple as one might suspect, however. The answers
to
these questions combine in interesting ways, and open up other questions
in
their answering.
To begin with the second question: Our most primitive ancestors, those
who
lived several million years ago, most likely ate raw food. The majority
of
what they ate was animal protein: muscle meats, organ meats, eggs, and
insects.
Present day examples of peoples who primarily eat raw animal protein
include
the Inuit of the far North and the Masai of Africa, known for their
health
and freedom from disease.
Research done by Dr. Pottenger in the mid-twentieth century revealed
that
raw meat and milk contained enzymes necessary for digestion. He showed
that
heat deactivated their enzymes (www.westonaprice.org). His conclusion
was
that raw meat, fish, milk and eggs provide more nutrients and are more
easily digested.
This is not true of plant foods, however. Vegetables and fruits do
contain
enzymes - if picked fully ripe - but their enzymes have no function in
their
own digestion, although papaya, pineapple and kiwi fruit contain enzymes
that digest meat (An interesting aside - these fruits are tropical
fruits
that help digest and destroy, in the digestive systems of people and
animals, the parasites that are found in those regions, and only
incidentally digest other kinds of meat). Many plant enzymes interfere
with
digestion, so our bodies destroy them.
Cooked food was the preference of most of our ancestors. Archaeologists
have
found evidence of fire in sites occupied by hominids as far back as a
million years ago, but cannot say exactly when we began to use fire to
cook
food.
Certainly by about ten thousand years ago, when cultivation of grains
and
beans - hard foods which absolutely require cooking - became widespread,
our
ancestors were regularly and routinely cooking their food.
Most current aboriginal people also cook their food; in New Zealand, for
instance, I found the Maori jealously guarding natural hot pools used to
cook their food.
Is there an advantage to cooking? It depends on how we cook - or, more
basically, how we define cooking - and whether we are eating animals or
plants. Animal cells are surrounded by a membrane. This thin membrane is
easily dissolved by digestive juices, releasing the nutrients stored in
the
cell. Fast, high-heat cooking will toughen these membranes, thus slowing
digestion and impairing nutrient uptake.
For an illustration of this, think of how tough an overcooked piece of
meat
can become; chewing, an important part of digestion, is much more
difficult.
Slow, low-heat cooking dissolves the membrane, making digestion and
nutrient
uptake much easier. If the idea of raw meat turns your stomach, eat
soups
and stews instead.
Plant cells are surrounded by a wall. This wall is designed to resist
breakage and to protect the stored nutrition in plant cells. Digestive
juices act on the cell walls of plants little if at all; take a look in
the
toilet the day after next time you eat corn on the cob to see how true
this
is. Cooking, which can be expanded to include her sisters freezing,
drying,
sprouting, fermenting, and preserving in oil, breaks the cell wall and
is
necessary to liberate nutrients from plant cells.
Cooked vegetables and fruits, grains, and beans provide more nutrients
and
are more easily digested than raw ones.
A Haiku-like verse that could sum this up is:
Chewing what is raw,
how can one smile?
Muscles of the jaw too tense.
A macrobiotic diet, the only vegetarian diet shown to put cancer in
remission, consists of cooked food exclusively. Around the world,
well-cooked meat broths - think chicken soup - are the food of choice
for
convalescents.
Cooked plants are far more nourishing than raw plants, whether we look
at
vegetables, fruits, nuts, grains or pulses (beans). Cooking not only
breaks
the cell wall, liberating minerals to our bodies, it actually enhances
and
activates many vitamins.
This is true especially of the carotenes, used to make vitamin A, and
other
antioxidants in plants. Research found that the longer the corn is
cooked
and the hotter the temperature, the greater the amount of antioxidants
in
the corn.
This also applies to vitamin C. A baked potato contains far more vitamin
C
than a raw potato. And sauerkraut (cabbage cooked by fermentation)
contains
up to ten times as much vitamin C as raw cabbage.
Some vitamins do leach into cooking water. Cooking with little or no
water
(for instance, steaming or braising) reduces vitamin loss in vegetables
such
as broccoli from 97% to 11%.
Note, however, that the vitamins aren't lost or destroyed, but merely
transferred to the cooking water. Using that water for soup stock, or
drinking it, insures that you ingest all the nutrients, and in a highly
absorbable form.
Transferring nutrients into water, such as by making nourishing herbal
infusions and healing soups, and then ingesting them is far more
effective,
in my experience, than wheat grass juice, green drinks, or any kind of
nutritional supplement. It is, in fact, one of the best ways to
optimally
nourish oneself that I have found in three decades of paying attention
to
health.
Even if some vitamins are lost in cooking, people absorb more of what is
there from cooked foods. Several recent studies measured vitamin levels
in
the blood after eating raw and cooked vegetables. "Subjects who ate
cooked
veggies absorbed four to five times more nutrients than those who ate
raw
ones," reported researchers at the Institute of Food Research in 2003.
There is no simple answer to the question "raw or cooked?" But for
simplicity’s sake, I say, eat your food cooked. This is especially the
case
if you choose to eat a diet high in whole grains, beans, nuts,
vegetables
and fruit. That's the way I eat, so I cook most of my food. But I keep a
herd of dairy goats so I can have raw milk, raw milk cheese, and raw
milk
yogurt. I do enjoy raw meat and raw fish on occasion, but more often
slow
cook my goat into barbeque, a special kind of healing "soup" I learned
to
make in Texas.
The cook dances with the element fire. The cook stirs the cauldron. The
cook
transforms the parts and turns them into our whole. Blessings on the
cook.
Praise to the cook. May your food be well cooked.
References:
Aiello, L.C.; Wheeler, P. "The expensive tissue hypothesis: the brain
and
the digestive system in human and primate evolution." Current
Anthropology.
36:199-221, 1995
Alvi, Shahnaz; Khan, K.M.; Sheikh, Munir A.; Shahid, Muhammad. “Effect
of
Peeling and Cooking on Nutrients in Vegetables.” Pakistan Journal of
Nutrition 2 (3): 189-191, 2003
Blumenschine, Robert. "Hominid carnivory and foraging strategies, and
the
socio-economic function of early archaeological sites," pp. 51-61. In:
Whiten, A.;
Widdowson, E.M. (eds.) Foraging Strategies and Natural Diet of Monkeys,
Apes, and Humans. Oxford, England: Clarendon Press. 1992
Bower, Bruce. “Ancient Origins of Fire Use.” Science News. 157(18): 287,
April 29, 2000
Cobb, Kristin. “Processing Corn Boosts Antioxidants.” Science News.
162(9):
141, Aug. 31, 2002
Davidson; Noble "When did language begin?" p. 46. In: Burenhult, Goran
(ed.)
The First Humans: Human Origins and History to 10,000 B.C. New York, NY:
Harper-Collins Publishers. 1993
de Pee, S.; West, C.; Muhlilal, D.; Hautvast, J. "Lack of improvement in
vitamin A status with increased consumption of dark-green leafy
vegetables."
Lancet. 346:75-81, 1995
Foley, Robert. Humans Before Humanity. Cambridge, Mass: Blackwell
Publishers. 1995
Groves. "Our earliest ancestors," pp. 33-40, 42-45, 47-52. In: Burenhult,
Goran (ed.) The First Humans: Human Origins and History to 10,000 B.C.
New
York, NY: Harper-Collins Publishers. 1993
James, Steven. "Hominid use of fire in the lower and middle Pleistocene.
A
review of the evidence." Current Anthropology. 30:1-26, 1990
Megarry, Tim. Society in Prehistory: The Origins of Human Culture. New
York,
NY: New York University Press. 1995
Oste, R.E. “Digestibility of Processed Food Protein.” Adv Exp Med Biol.
289:
371-88, 1991
Parker, R.S. "Absorption, metabolism, and transport of carotenoids." The
FASEB Journal. 10:542-551, 1996
Preet, K.; Punia, D. “Antinutrients and Digestibility (in vitro) of
Soaked,
Dehulled and Germinated Cowpeas. Nutr Health. 14 (2): 109-117, 2000
Rukang, Ru; Shenglong, Lin. "Peking man." Scientific American. 248(6):
86-94, June 1983.
Sillen, A. “Strontium-calcium (Sr/Ca) ratios of Australopithecus robustus
and associated fauna from Swartkrans." Journal of Human Evolution.
23:495-516, 1992
Sussman, R.W. "Species-specific dietary patterns in primates and human
dietary adaptations," pp. 151-179. In: Spuhler, J.N. (ed.) The Evolution
of
Human Behavior: Primate Models. State University of New York Press. 1987
Tortora, G..J.; Anagnostakos, N.P. Principles of Anatomy and Physiology,
New
York, NY: Harper and Row. 1981
Walker, Alan; Shipman, Pat. The Wisdom of the Bones: In Search of Human
Origins. New York, NY: Alfred A. Knopf. 1996
Young, V.; Pellett, P. "Plant proteins in relation to human protein and
amino acid nutrition." American Journal of Clinical Nutrition.
59:1203S-1212S, 1996
Susun Weed
PO Box 64
Woodstock, NY 12498
Fax: 1-845-246-8081
Visit Susun Weed at: www.susunweed.com and www.ash-tree-publishing.com
Vibrant, passionate, and involved, Susun Weed has garnered an
international
reputation for her groundbreaking lectures, teachings, and writings on
health and nutrition. She challenges conventional medical approaches
with
humor, insight, and her vast encyclopedic knowledge of herbal medicine.
Unabashedly pro-woman, her animated and enthusiastic lectures are
engaging
and often profoundly provocative.
Susun is one of America's best-known authorities on herbal medicine and
natural approaches to women's health. Her four best-selling books are
recommended by expert herbalists and well-known physicians and are used
and
cherished by millions of women around the world. Learn more at www.susunweed.com
Susun Weed is a contributor to the Routledge International Encyclopedia
of
Women's Studies and the author of four highly acclaimed herbal medicine
handbooks. She has been at the forefront of the herbal renaissance for
35
years.
RESOURCE BOX - Susun S. Weed
Optimum Nutrition - Cooked or Raw?
by Susun S. Weed, author and herbalist. Write to: susunweed@hvc.rr.com
for
permission to reprint this article.
Hawaiian Short Ribs
3 lbs. beef short ribs
2 Tablespoons cooking oil
1 onion, thinly sliced
1 teaspoon ginger
2 teaspoon dry mustard
2 teaspoons sugar
1 teaspoon salt
1/4 teaspoon pepper
1 clove garlic, finely chopped
2 Tablespoons chopped parsley
2 Tablespoons soy sauce
2 Tablespoons white vinegar
1 1/4 cups water
Heat Cooker, add oil and sauté onions lightly. Remove. Brown ribs on
all sides. Combine remaining ingredients and pour over ribs. Add onions.
Close cover securely. Place pressure regulator rocking slowly. Let
pressure drop of its own accord. 3 - 4 Servings.
Printable Version
Apricot-Prune Chicken
By Elizabeth Baird
Serving (s) 8 This sweetly spiced chicken dish marries well with couscous, a
Moroccan grain, which is available in many supermarkets and health
food stores. Ingredients:
1 tbsp (15 mL) Vegetable oil
8 Chicken legs (4 lb/2 kg)
2 cups (500 mL) Chopped onions
2 Cloves garlic, slivered
1 tbsp (15 mL) Cumin
2 tsp (10 mL) Cinnamon
1 tsp (5 mL) Each turmeric and ginger
3/4 tsp (4 mL) Salt
1/2 tsp (2 mL) Paprika
1-3/4 cups (425 mL) Chicken stock
1/2 tsp (2 mL) Hot pepper sauce
1-1/2 cups (375 mL) Dried pitted, prunes
3/4 cup (175 mL) Dried apricots
1 tbsp (15 mL) Cornstarch
2 tbsp (25 mL) Lemon juice
Preparation:
In large heavy skillet, heat oil over high heat; cook chicken in
batches, turning, for 10 minutes or until well browned on all sides.
Remove from skillet and set aside.
Drain off all but 2 tbsp (25 mL) fat from skillet; cook onions,
garlic, cumin, cinnamon, turmeric, ginger, salt and paprika over
medium heat, stirring constantly, for 5 minutes. Stir in stock and hot
pepper sauce. Add chicken, prunes and apricots; bring to boil. Cover
and reduce heat to low; simmer for 20 to 25 minutes or until juices
run clear when pierced with fork. Transfer chicken and fruit to warm
platter and keep warm.
Meanwhile, blend cornstarch into 2 tbsp (25 mL) cold water. Stir into
pan juices, cooking until glossy and thickened, about 2 minutes. Add
lemon juice. Taste and adjust seasoning. Spoon over chicken and fruit.
Nutritional information:
Per serving: 410 calories, 31 g protein, 19 g fat, 30 g carbohydrates,
very high source fiber, excellent source iron.
Judy Heuman: judyh@rogers.com
Printable Version
Butter Pecan Cookies
Serving Size : 12
Categories : Cookies, Shaped Nuts 3/4 c pecans
1/3 c sugar
1 tsp vanilla extract
1/8 tsp salt
1 c all-purpose flour
sugar -- for coating Preheat oven to 350F. On a baking sheet, toast pecans until fragrant,
about
6 minutes. Let cool completely; finely chop.
With an electric mixer, cream butter and 1/3 cup sugar until light, about
1
minute. Beat in vanilla, salt and flour, scraping down sides of bowl, just
until dough comes together. Fold in the pecans.
Separate dough into 12 pieces; squeeze dough to shape into balls. Roll in
sugar. Place, 3 inches apart, on a baking sheet. Gently flatten with the
bottom of a glass (reshape sides if necessary). Sprinkle with sugar.
Bake until golden brown, rotating sheet halfway through, about 15 minutes.
Sprinkle with more sugar. Cool cookies on a wire rack.
Betsy's notes: Made 5/16. A wonderful, flavorful, crisp cookie. I doubled
recipe and used a teaspoon to scoop the dough. I ended up with 40 cookies.
I also rolled the balls in sugar and then flattened. Worked well. Source:
"Everyday Food, May 2004"
Printable
Version
Soho Globs
Recipe By :Judy Rosenberg
Serving Size : 20
Categories : Chocolate Cookies, Drop Cookies
5 ozs semisweet chocolate
3 ozs unsweetened chocolate
6 tbsps unsalted butter -- at room
temperature
1/3 c all-purpose flour
1 tsp baking powder
1/4 tsp salt
2 lg eggs -- at room temperature
2 tsps vanilla extract
1 tbsp instant coffee powder -- espresso
3/4 c sugar
3/4 c semisweet chocolate chips
1/3 c chopped pecans
1/3 c chopped walnuts
Preheat oven to 325F. Line several cookies sheets with
parchment paper or grease lightly with butter or vegetable
oil.
Melt the chocolate and the butter in the top of a double
boiler placed over simmering water. Allow it to cool
slightly.
Sift the flour, baking powder, and salt together into a
small bowl and set aside.
Using an electric mixer on medium speed, beat the eggs,
vanilla and espresso powder in a medium-size mixing bowl
until they are mixed together, about 10 seconds.
Add the sugar to the egg mixture and blend it all until
thick, about 1 minute. Scrape the bowl.
Add the melted chocolate and blend 1 minute more. Scrape
the bowl.
Add the flour mixture on low speed and mix until blended, 10
seconds. Fold in the chocolate chips and nuts by hand or
with the mixer on low speed.
Drop the dough by generously rounded tablespoons about 2
inches apart onto the prepared cookie sheets.
Bake the cookies until they rise slightly and form a thin
crust, about 13 minutes. Immediately remove the cookies
from the cookie sheets and place them on a rack to cool.
Source:
"Rosie's All-Butter, Fresh Cream, Sugar-Packed,
No-Holds-Barred Baking Book"
Copyright:
"1991"
Per Serving (excluding unknown items): 188 Calories; 13g Fat
(56.4% calories from fat); 2g Protein; 20g Carbohydrate; 1g
Dietary Fiber; 28mg Cholesterol; 59mg Sodium. Exchanges: 0
Grain (Starch); 0 Lean Meat; 2 1/2 Fat; 1 Other
Carbohydrates.
NOTES : Betsy's Notes: Made 5/29/04. Wonderful. Cut back
on the coffee powder next time.
Printable Version
|
August 3, 2004
 |
