Carrot, cucumber, beetroot… Ideal for an aperitif or starter, raw vegetables are also excellent health allies. In addition to their crunchy taste, these vegetables are full of vitamins A, B and C, trace elements, fiber and antioxidants.
What are the benefits of raw vegetables?
Raw vegetables, particularly when eaten as a starter, promote the feeling of satiety, which helps limit the risk of cravings between meals. “Ideally, they should be taken at the start of a meal, because they contain digestive enzymes, which have an impact on the glycemic index. By eating them as a starter, the glycemic load of the dish will be less significant. This habit helps reduce blood sugar peaksan asset for people with diabetes or who wish to maintain a healthy weight”notes Bettina Sarhosoglu, dietician-nutritionist.
Among their many properties, raw vegetables also help strengthen our immune system. These foods contain antioxidants, which protect the body from free radicals that cause oxidative stress. Another advantage of these raw vegetables? Their action on intestinal transit. Thanks to their richness in fiber, they improve the digestion and fight against the constipation.
Why can raw vegetables cause digestive problems?
Despite their virtues, raw vegetables are sometimes difficult to digest if you have intestinal sensitivities. This is particularly the case for patients affected by irritable bowel syndrome. “In these people, fiber ferments in the colon and can cause digestive symptoms (gas, bloating, discomfort, etc.). In order to determine the food(s) responsible for these manifestations, it is possible to note the raw vegetables that we consume throughout the day. This allows us to eliminate those that we cannot digest.recommends the health professional.
Certain raw vegetables may also be poorly tolerated by people affected by SIBO (Small Intestinal Bacterial Overgrowth), a pathology mainly manifested by flatulence. In the context of this disease, it is recommended avoid cabbage and artichokesbecause they contain carbohydrates, which ferment in the intestines and cause digestive discomfort.
How to make raw vegetables more digestible?
Several tips can be implemented to better digest raw vegetables.
Consume raw vegetables at the start of a meal
Bettina Sarhosoglu recommends eating raw vegetables in particular as a starter and consume them in small quantities at one of the two meals, either lunch or dinner. “This helps soothe the intestines. We can also avoid mixing different raw vegetables in the same meal to prevent these digestive symptoms”she indicates.
Take the time to chew raw vegetables
Chewing well helps break up the fibers and thus make them more assimilable. Additionally, the digestion process begins in the mouth. Chewing slowly helps the digestive system fight against bloating.
Grate, seed and peel raw vegetables
The seeds and thick skin of some raw vegetables, such as tomatoes, can cause digestive difficulties. To prevent these risks, you can therefore peel and seed them. Grating these raw vegetables also makes them more digestible.
Raw vegetables: the virtues of aromatic herbs
When preparing a starter with raw vegetables, you can add aromatic herbs such as mint leaves, rosemary or thyme, which facilitate digestion.
Prepare juices from raw vegetables
If we digest them really badly, it is interesting to make juices with these raw vegetables. Using a juice extractor, which removes fibers, you can juice a cucumber, carrot, beet or certain green vegetables. “Occasionally preparing a juice allows the intestines to rest while enjoying the benefits of the vitamins in these vegetables”advises the dietician-nutritionist.
Thanks to Bettina Sarhosoglu, dietician-nutritionist