Raw vs. Cooked Vegetables: Which Is Better For Weight Loss

Better For Weight Loss

People often have the question if there is any difference in food value between raw and cooked vegetables. Well, there is no doubt that vegetables are always better for your health no matter how you consume them. But, still, there is a minor difference between the calorie content of raw or cooked vegetables.  Here in this article, you can get a detailed explanation on what’s the major difference between cooked and raw vegetables and how they can help in weight loss and better health.

Raw or cooked vegetables are better for weight loss?

Raw vegetables, due to the higher water content in them, have fewer calories. But, when these veggies are cooked, the water evaporates making the veggies denser in calories. But either way, it will certainly help you lose weight, stay healthy, and feel lighter.

Raw vegetables in comparison to cooked vegetables have a greater content of some water-soluble nutrients like vitamin B and C. If weight loss is your major concern, eating vegetables in either way will benefit you in terms of good health and weight loss.

Reasons to eat raw vegetables

As said above, you can eat either raw or cooked vegetables according to your taste and preference. But raw vegetables do have a few benefits overcooked ones. Here are a few reasons why you should eat raw vegetables.

The first benefit of eating raw vegetables is, the phytonutrients present in raw veggies can reduce the risk of certain chronic diseases like stroke, cancer, heart diseases, or old age eye-sight problems. However, cooking and food processing destroy many of these beneficial compounds. According to a study, approximately 55% of the vitamin C is lost during the cooking procedure of vegetables.

Raw vegetables besides being full of all the essential nutrients and vitamins can also help relieve the symptoms of depression. According to a study published in the journal “Frontiers in psychology”, raw vegetables could help with better psychological well-being.

Raw vegetables, as are harder than cooked ones, take longer to chew. Thus, slowing the eating process as compared to cooked ones which you can swallow in no time.

Vegetables to eat raw if you want to lose weight

Although all vegetables are rich in high nutrients when eaten raw, here is a list of four healthiest vegetables with bigger benefits when eaten raw. Of course, they can be eaten and cooked too.

Bell peppers

Bell pepper is an excellent vegetable highly rich in antioxidants. No matter if you are eating green, red or orange bell peppers, it’s always better when eaten raw.

According to a study, bell peppers can lose up to 75% of their antioxidant content when cooked. Hence to get the most out of your bell peppers, it’s better to eat them raw.


Broccoli is another most beneficial vegetable loaded with multiple health benefits. Broccoli is highly rich in fiber that delays digestion. Fiber also helps give you the feeling of fullness and is responsible for delaying the secretion of a hormone called ghrelin. It is this hormone that makes you feel hungry. Besides, the calcium content in broccoli also helps reduce the production of new fat cells and helps break down the stored fat cells.

Broccoli and other green vegetables like spinach, kale, Swiss chard, kale, and collard greens are a rich source of dietary fibers, calcium, iron, and other essential nutrients. The vegetables being rich in antioxidants and low in calories could help you burn fat and maintain a healthy body weight.


Jicama can provide multiple health benefits like it can improve digestion, boost the immune system, helps fight cancer, manage blood pressure, helps improve blood circulation and brain function, strengthen bones, and help in weight loss. 100 grams of jicama contain only 35 calories in it. Jicama is packed with dietary fiber and nutrients that can make you feel full longer. It is also an excellent snack to satisfy your food craving without adding on weight.

Eat your veggies the way your body wants

It’s quite well known that people who add more vegetables and fruits to their diet stay healthy and suffer less from chronic diseases. But it may not always be possible to consume them raw. Hence eat them the ways you like or your body prefers. Even if it’s better to consume them raw, you can eat it either way.

When it comes to deciding between raw or cooked vegetables, listen to your body. As we all have unique physical needs and capacities, you can’t expect the same formula to work for all. In all, your ultimate goal should be to consume more vegetables whether raw or cooked.

The bottom line

Eating vegetables either raw or cooked will benefit you. Although raw vegetables are always rich in high nutrients and can help you lose weight the easy way, cooked vegetables are no less. You might find a difference in calories between raw and cooked vegetables. But either way, it will help you maintain healthy body weight and maintain a better life. There are much more vegetables that are beneficial for weight management you might not know yet. In this case, Healthcanal.com is highly suggested if you would like to bookmark a credible source to follow.

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