Is it better to eat mulberries raw or cooked?

Nov 01, 2024 Source: Cainiu Health

Dr. Yang Ziqi

Introduction

Generally speaking, there is no definitive answer as to whether mulberries are better eaten raw or cooked. Raw and cooked mulberries each have their own characteristics, and the choice mainly depends on personal taste or individual health conditions. Eating mulberries raw can best preserve nutrients such as vitamin C and anthocyanins. Since mulberries are considered cold in nature, cooking them can reduce this cooling property, making them more suitable for people with spleen and stomach deficiency-cold.

Generally speaking, there is no definitive answer as to whether mulberries are better eaten raw or cooked. Raw and cooked mulberries each have their own characteristics, and the choice mainly depends on personal taste preferences or individual health conditions. The details are as follows:

Eating mulberries raw helps best preserve nutrients such as vitamin C and anthocyanins. These nutrients can, to some extent, help enhance immunity, nourish yin, enrich blood and vital energy, promote body fluid production, relieve thirst, and provide antioxidant effects. In terms of texture, raw mulberries are refreshingly sweet and juicy. Mulberries are considered cold in nature; cooking them can reduce this cooling property. Preparing them as mulberry jam or porridge may be more suitable for individuals with weak spleen and stomach functions due to cold constitution. Additionally, during processing, other ingredients may be added, enhancing the overall nutritional variety.

Mulberries may retain pesticide residues, dust, or other contaminants on their surface. Therefore, they should be thoroughly washed before consumption—soaking in lightly salted water for 10–15 minutes followed by rinsing with clean water is recommended. Because mulberries are cooling in nature, excessive consumption may cause gastrointestinal discomfort, leading to symptoms such as abdominal pain and diarrhea. It is generally advised to limit daily intake to about 20 berries.

Mulberries contain a certain amount of natural sugars, and overconsumption may affect blood sugar control. Individuals with unstable blood glucose levels should therefore consume them cautiously. People with weak digestive systems are advised to eat cooked mulberries. When consuming mulberries, it is best to avoid eating them together with duck eggs or duck meat.

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