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9 Foods You Should Never Eat Raw
Eating fresh fruits and vegetables raw can be a healthy choice, but not every food is meant to be eaten uncooked. Some foods contain harmful bacteria, natural toxins, or compounds that can upset your stomach unless they’re properly prepared.
If you enjoy trying raw foods or sneaking bites of uncooked ingredients while cooking, here are several foods you should always cook before eating.
1. Kidney Beans
Raw kidney beans contain a natural toxin called phytohaemagglutinin, which can cause severe nausea, vomiting, and stomach pain. Even a small handful of undercooked beans can make you sick.
To safely prepare kidney beans:
- Soak them for at least 5 hours
- Drain and rinse thoroughly
- Boil for at least 10 minutes before simmering until tender
Canned kidney beans are already fully cooked and safe to eat right from the can.
2. Potatoes
Raw potatoes may seem harmless, but they can be difficult to digest because they contain solanine, which can cause bloating or stomach discomfort. Green potatoes are especially concerning because they contain higher levels of solanine, a naturally occurring toxin that can cause vomiting, diarrhea, and even death.
Cooking potatoes helps break down resistant starches and reduces potentially harmful compounds.
3. Flour
Many people don’t realize flour is considered a raw ingredient. Since flour is not typically heat-treated, it can contain harmful bacteria like E. coli.
That means raw cookie dough, cake batter, and homemade bread dough are not safe to eat unless the flour has been heat-treated first.
4. Poultry
Raw chicken and turkey can carry bacteria such as Salmonella and Campylobacter. Washing poultry does not remove the bacteria and may actually spread germs around your kitchen.
Always cook poultry to an internal temperature of 165°F before serving.
5. Ground Beef
Unlike steaks, ground beef mixes bacteria throughout the meat during processing. Eating it undercooked increases the risk of foodborne illness.
For safety, cook ground beef to 160°F and avoid tasting it before it’s fully cooked.
6. Eggplant
Eggplant is usually cooked before eating because raw eggplant contains compounds called solanine and alkaloids, which may cause digestive discomfort in some people when eaten in large amounts. Raw eggplant also has a bitter taste and a spongy texture that many people find unpleasant.
Cooking eggplant softens the texture, improves the flavor, and helps reduce bitterness. Roasting, grilling, sautéing, or baking are all popular ways to prepare it.
While small amounts of raw eggplant are not typically dangerous for most healthy adults, it’s generally considered much more enjoyable and easier to digest when cooked thoroughly.
7. Lima Beans
Raw lima beans naturally contain linamarin, a compound that can release cyanide. While commercially grown varieties in the United States are lower in these compounds, cooking is still important for safety.
Cooking lima beans thoroughly makes them safe to eat.
8. Wild Mushrooms
While most store-bought mushrooms can technically be eaten raw, cooking mushrooms improves digestibility and flavor while helping destroy potentially harmful compounds and bacteria. Raw mushrooms are high in carbohydrates and low in nutrients. They are one of the most concentrated sources of a naturally occurring toxin, agaritine, which can cause stomach irritation.
Wild mushrooms should never be eaten raw unless identified by an expert.
9. Eggs
Raw eggs can contain Salmonella; it is always a good idea to cook eggs before eating them. You should also avoid eating foods that contain raw eggs, such as raw cookie dough, brownie batter, and cake batter. If you do need to use raw eggs in a recipe that is going to be uncooked, you should opt for pasteurized versions.
Not every raw food is dangerous, but some foods truly are safer and healthier when cooked properly. Cooking can improve digestibility, destroy harmful bacteria, and reduce naturally occurring toxins.
When in doubt, follow proper food safety guidelines and cook foods to the recommended temperatures before eating.
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