Vidya Balan follows a ‘no raw’ food diet; find out its benefits and drawbacks

Vidya Balan is particular about what she eats, and it mostly is home-cooked food. “My diet is home-cooked food largely, no raw, and gluten-free,” the Do Aur Do Pyaar actor revealed in a quick-fire chat with Curly Tales.

But do experts recommend a no-raw-food diet?

Following a diet that excludes raw foods can be a beneficial practice for certain individuals, particularly those with weakened immune systems, pregnant women, young children, and the elderly, said Susmita N, clinical nutritionist, Cloudnine Group of Hospitals, Bengaluru.

Benefits of avoiding raw foods

*Raw foods, particularly meats, eggs, and unpasteurized dairy products, are potential carriers of harmful bacteria such as Salmonella, E. coli, and Listeria. “Cooking these foods thoroughly can kill these pathogens and significantly reduce the risk of foodborne illnesses,” said Susmita.

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*Cooking food breaks down complex proteins and fibres, making them easier to digest. According to Susmita, this is particularly beneficial for individuals with digestive issues, such as irritable bowel syndrome (IBS) or other gastrointestinal disorders.

*Some nutrients become more bioavailable when foods are cooked. “For instance, the antioxidant lycopene in tomatoes and the beta-carotene in carrots are more easily absorbed after cooking. Cooking can also deactivate certain anti-nutrients like phytates and oxalates that can inhibit the absorption of minerals,” said Susmita.

*Cooking can enhance the flavour and texture of many foods, making them more palatable and enjoyable to eat. This can encourage a more varied and balanced diet.

Susmita explained that pregnant women are advised to avoid certain raw foods to prevent infections that can harm both the mother and the developing fetus. “Avoiding raw foods like sushi, unpasteurised dairy, and undercooked meats can significantly reduce the risk of complications,” said Susmita.

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*People with sensitive digestive systems may find that avoiding raw foods helps alleviate symptoms such as bloating, gas, and discomfort.

Should you totally give up on raw foods?

As a dietitian, Sushma PS, chief dietitian, Jindal Naturecure Institute cautioned against completely giving up raw foods. “Although Balan‘s strategy could be effective for her, it might not be appropriate for everyone. Essential nutrients, enzymes, and fibre found in raw foods are good for immunity, digestion, and general health,” said Sushma.

It all comes down to striking a balance that suits you.

What are some of the best ways to preserve nutrients when avoiding w food?

Experts urge that it’s essential to maintain a balanced diet by incorporating a variety of cooked vegetables, fruits, grains, and proteins to ensure adequate nutrient intake. Including a wide range of foods can help offset the nutrient losses that occur during cooking, mentioned Susmita.

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Is raw food good for your gut? (Source: Getty Images/Thinkstock) Is raw food good for your gut? (Source: Getty Images/Thinkstock)

It’s important to make sure you’re still getting enough nutrients when following a diet similar to the actor. “Make an effort to eat a range of entire foods, both cooked and raw, to make sure your body is getting all the vital nutrients it needs. Furthermore, be mindful of serving sizes and attentive to your body’s signals of hunger and fullness,” said Sushma.

Bonus tip

While cooking enhances the absorption of some nutrients, it can also lead to the loss of others. “Water-soluble vitamins like vitamin C and some B vitamins can be diminished during cooking. Using cooking methods like steaming or microwaving, which use less water, can help preserve these nutrients,” said Susmita.