Whether you enjoy preparing meals at home or prefer ordering takeout, it’s crucial to be aware of which foods are safe to consume raw and which are not. Certain foods can harbor harmful bacteria, viruses, and parasites that can lead to foodborne illnesses. For example, consuming undercooked meat increases the risk of severe health issues, such as food poisoning, which can manifest as symptoms like stomach cramps, nausea, diarrhea, vomiting, fever, or, in extreme cases, hemolytic uremic syndrome (HUS) that may result in kidney failure, explains Ellen Muhammad, D.C.N., R.D.N., CDCES, the founder of Nutrition and Beyond. Food poisoning is not only unpleasant but can also be life-threatening for vulnerable groups such as young children, pregnant women, older adults, and individuals with certain medical conditions. Therefore, it’s crucial to take necessary precautions when cooking for these populations, emphasizes Samantha Cassetty, M.S., R.D., the founder of Sam’s Plate and co-author of Sugar Shock. Cooking food thoroughly is one of the most effective ways to ensure its safety.
According to a recent report dated November 5, 2018, the CDC estimates that foodborne illnesses affect approximately 48 million individuals in the U.S. annually, leading to 128,000 hospitalizations and 3,000 deaths. To protect yourself from becoming a part of these statistics, refrain from consuming the raw foods outlined in this article and adhere to these safety guidelines in your kitchen:
1. Wash hands and surfaces frequently.
2. Use separate cutting boards for raw meat and produce.
3. Follow USDA guidelines for proper refrigeration.
4. Cook foods to recommended internal temperatures and utilize a food thermometer to verify the temperature.
5. Reheat leftovers to at least 165°F.
Poultry
Raw poultry, such as chicken and turkey, often harbors harmful bacteria like Salmonella, which can cause severe foodborne illnesses. “Cooking poultry to the correct temperature will eliminate the pathogens,” advises Cassetty. This includes the virus responsible for the current bird flu outbreak, as it cannot survive high temperatures. “Use a food thermometer to check the temperature at the thickest part of the meat without touching the bone,” recommends Cassetty. When cooking ground poultry, ensure it reaches 165°F at the center of the patty or dish to minimize contamination risks. It is advisable not to rinse poultry with water during preparation to avoid cross-contamination.
Ground Beef
Ground beef can contain E. coli, a bacteria that can cause serious illnesses, particularly in children and individuals with weakened immune systems. Unlike whole cuts of meat, ground beef poses a higher risk of bacterial contamination due to bacteria spreading throughout the meat during processing. The USDA recommends cooking ground beef to an internal temperature of 160°F to ensure its safety. While this may result in a well-done burger, it
“Shellfish can harbor various bacteria or viruses such as norovirus, particularly when consumed raw or undercooked,” advises Cassetty. “These pathogens have the potential to cause severe gastrointestinal illnesses, underscoring the importance of cooking shellfish until the shells open, as is the case with oysters, clams, and mussels, or reaching an internal temperature of 145°F.” To ensure precise cooking, she recommends inserting the probe into the middle of the meaty portion.
When it comes to eggs, Cassetty reinforces the caution passed down by our mothers about avoiding the temptation to lick the spoon while preparing batters containing eggs. “Raw or undercooked eggs may carry Salmonella,” she cautions. “Properly cooking eggs mitigates this risk. Eggs should be cooked until both the yolk and whites are firm. For dishes like casseroles or quiches, the internal temperature should be brought to 160°F.” Furthermore, while high temperatures can eliminate the avian flu virus, consumers need not worry about consuming contaminated eggs as infected chickens produce defective eggs that would not make it onto the shelves of local grocery stores.
Despite the nutritional benefits and added crunch that alfalfa, mung bean, and various raw sprouts bring to sandwiches and salads, it is advised to avoid consuming them raw. “Although sprouts are nutrient-rich and offer valuable antioxidants, the warm, moist conditions required for sprouting make raw sprouts highly susceptible to bacterial contamination from Salmonella, E. coli, and Listeria,” warns Muhammad. “These bacteria pose significant risks of foodborne illnesses, particularly for pregnant individuals, young children, and older adults, who are advised to steer clear of raw sprouts.” The good news is that a brief sautéing session of approximately two minutes is typically sufficient to eliminate bacteria that can cause illnesses.
While flour may not be commonly associated with raw food, Muhammad points out that most commercial flour is not heat-treated, potentially harboring harmful bacteria like E. coli and Salmonella. To eradicate any lurking pathogens in flour, it is essential to thoroughly bake or cook doughs and batters.
Raw beans contain a toxin known as phytohemagglutinin, a form of lectin that can lead to severe gastrointestinal issues such as nausea and vomiting when consumed raw, even in small quantities. Cassetty highlights that this concern is generally mitigated since beans are not typically eaten raw, and cooking effectively neutralizes this toxin. Boiling beans vigorously for at least 10 minutes or opting for canned beans, which are precooked and safe for consumption without additional cooking, are recommended practices.
Muhammad emphasizes the risks associated with unpasteurized milk, which lacks the protective benefits of heat treatment to eliminate harmful bacteria such as Salmonella, E. coli, Listeria, and Campylobacter. Additionally, the CDC advises against consuming unpasteurized milk and related products due to the potential contamination with bacteria or viruses
