When you choose certain raw, natural or unprocessed foods, you may think you’re making a healthy choice. After all, you’re always hearing how you should eat more whole foods, right?
But sometimes, foods that might seem like they’re good for you can be risky. They may be more likely to carry germs that can cause food poisoning and make you sick. They can be especially dangerous for people over age 65, children under age 5, people who are pregnant and people with weakened immune systems.
Beril Hezer, a registered dietitian with Banner Health, shared more information about some of these popular foods and what you can choose instead to get the nutrients you need without the risk of infection.
1. Unwashed eggs
Most of the eggs you can buy in the U.S. are washed and sanitized before they’re put out for sale. Unwashed eggs still have their protective coating (known as the bloom or cuticle). Some people believe the coating preserves quality or nutrients and view it as a more natural choice.
It’s true that the coating can provide some protection, but it’s not foolproof. Unwashed eggs can still be contaminated with harmful bacteria, such as salmonella.
Salmonella can cause severe food poisoning with symptoms like stomach cramps, diarrhea, fever and vomiting. It can be serious or even life-threatening for young children, the elderly and people with weakened immune systems.
“If you buy fresh eggs from a local farmer or have backyard chickens, you can wipe them with a damp towel or rinse them under warm water without soaking them,” Hezer said. “After you wash eggs, you should use them right away or refrigerate them to prevent contamination because washing removes the protective cuticle that keeps bacteria out.”
To further reduce the risk of illness:
- Store eggs in the refrigerator. Don’t leave them out at room temperature.
- Cook them until the white and yolk are firm to help kill any bacteria.
- Clean any surfaces and utensils that come into contact with raw eggs and wash your hands after handling them.
2. Raw milk and unpasteurized dairy products
Most commercial milk is pasteurized, which is a process that heats the milk and kills bacteria. Raw milk is made from milk that is not pasteurized. Unpasteurized dairy products like certain types of cheese, yogurt and buttermilk are made from raw milk.
People who choose raw milk or unpasteurized dairy foods may believe that they taste better and have more nutrients. They may also feel that pasteurization destroys milk’s natural enzymes and good bacteria.
However, raw milk and unpasteurized dairy foods can contain harmful bacteria and viruses that can cause various health problems, some that may be life-threatening:
- E. coli: severe stomach cramps, bloody diarrhea and vomiting.
- Salmonella: diarrhea, fever and abdominal cramps.
- Listeria: fever, muscle aches and digestive issues. Listeria can be especially dangerous for pregnant women, newborns and people with weakened immune systems.
- Campylobacter: bloody diarrhea, cramping, nausea, vomiting, abdominal pain and fever.
- Cryptosporidium: watery diarrhea, stomach cramps, fever, nausea, vomiting and loss of appetite.
- Brucella: fever, chills, loss of appetite, weakness, fatigue, joint and muscle pain and headache.
- Staphylococcus aureus: vomiting, nausea, watery or bloody diarrhea, cramps, fever, weakness, dizziness and chills.
- Yersinia coxiella: abdominal pain, fever, diarrhea, rash and joint pain.
- H5N1 avian influenza virus: fever, pink eye (conjunctivitis), nausea, vomiting and diarrhea.
Raw milk marketed for pets and animals is also not safe for people to drink.
Documented outbreaks of food-borne illnesses linked to unpasteurized milk have led to severe cases of food poisoning and infections that required hospitalization. Sometimes, food poisoning can lead to serious conditions like Guillain-Barre syndrome or hemolytic uremic syndrome that can cause paralysis, kidney failure, stroke or even death.
To lower these risks, choose pasteurized milk and dairy and read labels to make sure what you’re buying is pasteurized. “Pasteurizing milk does not lower milk’s nutritional value or cause lactose intolerance or allergic reactions,” Hezer said. Pasteurization kills harmful bacteria and saves lives.
Pasteurized milk and dairy foods still need to be refrigerated to below 40°F to slow the growth of bacteria. Be sure not to eat or drink any food that’s expired or spoiled.
3. Raw sprouts
When seeds from plants like alfalfa, radish and mung beans germinate, they become sprouts. These crunchy young vegetables can be added to sandwiches, salads and other dishes.
Sprouts need warm, humid conditions to grow and bacteria thrive in the same environment. So raw sprouts may contain E. coli and salmonella.
To stay safe, consider using sprouts in cooked dishes rather than raw. Cooking sprouts thoroughly may kill harmful bacteria. You should also wash your hands, surfaces and utensils after preparing sprouts.
4. Fermented foods
Properly fermented foods like yogurt, kimchi and sauerkraut may improve digestion and support your gut microbiome. Controlled fermentation processes help preserve the food and enhance its flavor and nutrients.
Homemade or improperly fermented foods may contain harmful bacteria or mold and lead to foodborne illnesses and spoilage.
To reduce your risk, follow established recipes and guidelines and make sure fermentation is done in clean, controlled conditions. Store fermented foods in the refrigerator to help prevent the growth of bacteria and molds.
5. Raw fish
Raw fish is often used in sushi and sashimi. It’s a traditional food in some cultures, and many people choose it for its omega-3 fatty acids and other nutrients.
Raw fish can carry parasites such as anisakis and bacteria like vibrio. Consuming raw or undercooked fish increases the risk of infections and illnesses with symptoms like nausea, diarrhea and abdominal pain.
If you choose to eat raw fish, buy it from restaurants or markets that follow strict food safety practices. Freezing fish at -4°F or lower for at least seven days helps kill parasites, so make sure the fish has been frozen properly before consuming it raw.
The bottom line
Sometimes natural or unprocessed foods seem healthy, but they could harbor dangerous germs. It’s important to understand the risks so you can choose foods that give you the nutrients you want without the risk of food poisoning.
To learn more about choosing healthy foods for yourself and your family, talk to your health care provider or reach out to an expert at Banner Health.
