Raw and Whole - Ideal food because raw food is alive with all the nutrients intact and available.
Juiced and Consumed Immediately - Once the skin of the fruit or vegetable is broken, oxygen combines with the enzymes and kills them. This process is called oxidation. This is why it's best to drink the juice as soon as it is made.
Dried or Dehydrated - Lose 2 percent to 5 percent of nutrient value if dried without chemicals or additives. Commercial brands of dried fruit contain sulfur dioxide and should be avoided.
Frozen - Lose 5 percent to 30 percent of nutrient value if freshly picked and frozen immediately.
Steamed - Lose 15 percent to 60 percent of nutrient value. Steamed means a green bean is still a bit crispy (if it is limp, it is cooked).
Leftovers of Raw Foods - These are subject to oxidation due to the breaking of the skin of the fruit or vegetable. Even salads prepared the night before lose most of their nutrient value.
Cooked - Lose 40 percent to 100 percent of nutritional value depending upon how long it is cooked. Baked, broiled, boiled, grilled, steamed too long, home canned. If the vegetable is limp, it is cooked.
Leftovers of Cooked Foods - Lose 60 percent to 100 percent of nutrient value.
Microwaved Foods - Extremely harmful. Lose 90 percent to 100 percent of nutrient value. The body cannot recognize and use microwaved food because microwaving deranges the food molecules.
Commercial Canned Foods - Lose 100 percent of nutrient value. It's dead food and has no life or value.
Fried Foods - Lose 100 percent of nutrient value. It is toxic dead food and has no life or value.
Foods with Additives - Negative value. These foods not only lose 100 percent of their nutrient value, they are also toxic.
Source: The Plan B Diet by Greg Westbrook