Raw Food versus Cooked Food
We have already looked at whole foods and and processed foods. In this topic we will now explore raw and cooked food. Raw food in its simplest form is food that has not been cooked. There is also an actual Raw Food Diet which is made up mostly of foods that have not been processed or heated over  104–118°F (40–48°C). In this diet the food should also not be refined, pasteurized, treated with pesticides or otherwise processed in any way. The diet allows several alternative preparation methods, such as juicing, blending, dehydrating, soaking and sprouting.
Cooked food is food that is prepared by heating. There are several different ways that food can be cooked. The figure below illustrates most of these.
Cooking food affects the content of vitamins and minerals in food. The figure to the right illustrates the available vitamins and minerals in cooked versus raw broccoli.
The figure below lists other differences between raw and cooked foods.
It is one thing for cooking to reduce the nutrients in food or change the pH or compromise digestion. It is another thing altogether if cooking makes the food harmful.  When meat is cooked by high heat like grilling and pan frying over an open flame substances such as HCAs and PAHs are formed:
- Heterocyclic amines (HCAs): formed when meat is cooked over high temperature, which allows creatine (a chemical naturally found in muscles) and free amino acids to react. Studies have shown that HCAs increase the risk of cancer in humans.
- Polycyclic aromatic hydrocarbons (PAHs):Â formed when fat and juices from meat grilled directly over a heated surface or open fire drips onto the surface or fire, causing flames and smoke. PAHs are found in the smoke, which then settles on the surface of the meat. PAHs are also associated with an increased cancer risk.Â
- Nitrosamines:Â can form in uncooked cured meat such as raw ham and salami, when certain nitrogen-containing substances such as nitrates and nitrites are added to meat. Nitrates and nitrites are commonly added to cured meat such as bacon and sausages as flavoring and preservatives. Prolonged and excessive exposure can lead to cancer.
If grilled and processed meats are consumed in moderation, these substances are unlikely to pose a health risk. Other means of protecting ourselves include:
- Consuming a varied diet, with grilled and processed meat (especially cured meat), in moderation.
- Use wet cooking methods such as steaming, poaching, stewing, braising and boiling as lower cooking temperatures result in lesser HCAs and PAHs formation.
- Using electric grills instead of flame grills when grilling.
- Avoiding prolonged exposure of meat to an open flame when cooking.
- Trimming visible fat on meat to reduce drippings into open flames.
- Flipping meat continuously while grilling.
- Removing charred portions of meat.
- Precooking meat in the oven to reduce grilling time.
- Avoiding inhaling the smoke generated from grilling meat, especially for charcoal fires. Also cook in a well-ventilated place, preferably outdoors.