At some point, you might have faced the dilemma of choosing between pasteurized and unpasteurized food products, pondering which one is the superior option. Pasteurized foods undergo a heating process that effectively eliminates harmful microorganisms, including bacteria and viruses, responsible for foodborne illnesses. While pasteurization is a widely adopted method that enhances food safety and prolongs shelf life, it is important to note that not all food items can undergo this treatment. Additionally, even pasteurized products may still pose a risk of contamination from harmful microbes. Many individuals argue that unpasteurized foods offer a richer nutrient profile and superior flavor. However, research indicates that these foods generally come with increased safety risks, and the nutritional disparities may be insignificant.

This article will explore the distinctions between pasteurized and unpasteurized foods, examine the advantages and disadvantages of each, and provide guidance on how to determine which option is best suited for your dietary needs.

Understanding the Term ‘Unpasteurized’

Unpasteurized foods are items that have not undergone treatment with high temperatures, allowing them to retain certain characteristics. Common examples of such foods include:

• raw milk
• various artisanal cheeses
• some unpasteurized juices and meat products

While there are numerous food safety concerns tied to unpasteurized foods, including a significant risk of foodborne illnesses, some proponents argue there could be potential benefits. However, prevailing evidence suggests that the associated health risks generally surpass any possible advantages.

Below, we explore both the benefits and drawbacks of consuming unpasteurized food products.

Advantages of Unpasteurized Foods

Unpasteurized foods often preserve their organoleptic properties, which encompass the taste, appearance, and aroma of the food. The process of pasteurization, while effective at eliminating harmful bacteria and viruses, can also detrimentally impact the nutritional quality, aesthetic appeal, and flavor of these foods.

For example, research has indicated that the pasteurization process can diminish protective antibodies and immune-enhancing nutrients such as vitamin C and zinc found in donor human milk. Yet, other studies contend that these nutrient losses are relatively minor, and the benefits derived from pasteurization often outweigh any associated risks.

Disadvantages of Unpasteurized Foods

Consumption of unpasteurized foods is linked to various foodborne illnesses caused by bacteria, including Brucella, Cryptosporidium, Listeria monocytogenes, and antibiotic-resistant strains of Staphylococcus aureus. Notably, unpasteurized milk and dairy products are frequently cited in scientific literature as high-risk foods responsible for numerous cases of foodborne illness. These bacterial infections can range in duration from a few days to several weeks, with symptoms that may be mild—such as fever, diarrhea, vomiting, muscle aches, abdominal pain, and decreased appetite—or severe, potentially leading to complications like miscarriage or even death. Moreover, unpasteurized foods pose heightened health risks for individuals with weakened immune systems, including the elderly, pregnant individuals, young children, and those suffering from underlying health issues like cancer.

Conclusion

While unpasteurized foods are somewhat more likely to maintain their natural taste, appearance, flavors, and nutrients, they carry a strong association with foodborne illnesses. Overall, the evidence suggests that the risks of consuming unpasteurized foods significantly outweigh the potential benefits, particularly for those who are immune-compromised.

Understanding the Term ‘Pasteurized’

Pasteurization is a widely recognized food safety technique involving the exposure of certain foods to elevated temperatures for a defined duration to eliminate harmful bacteria and viruses that lead to foodborne diseases.

Different Methods of Pasteurization

Due to the heightened risk of foodborne illnesses associated with milk and dairy products, pasteurization is often associated with these items. Health authorities primarily emphasize milk when discussing pasteurization procedures.

The Food and Drug Administration (FDA) outlines various types and specifics of pasteurization as follows:

In instances where milk contains sweeteners or has a fat content exceeding 10%, the pasteurization temperatures are elevated by an additional 3ºC (5ºF). Eggnog also has specific criteria for VAT, HTST, and HHST pasteurization processes.

Advantages of Consuming Pasteurized Foods

Pasteurization serves as an effective approach to enhancing food safety and quality, particularly for dairy products. The medical and scientific communities have consistently validated the effectiveness and safety of pasteurization throughout the years. Notably, the pasteurization of donor human milk has been proven to inactivate SARS-CoV-2, the virus responsible for COVID-19, within the milk.

This method has been shown to significantly lower health risks, particularly for individuals with weakened immune systems.

Challenges Associated with Pasteurized Foods

Regrettably, not every food can undergo pasteurization, and even pasteurized products may become contaminated with harmful microorganisms if not stored, handled, or prepared correctly. Moreover, food manufacturers are not legally obligated to label products as pasteurized or unpasteurized, complicating consumer choices.

Fresh fruits, vegetables, meat, fish, and poultry are not subjected to heat pasteurization, despite being high-risk foods for foodborne illnesses. Additionally, pasteurized foods can become contaminated during preparation and storage, depending on food handling practices. Hence, it is crucial to adhere to food hygiene and safe handling guidelines established by the FDA, regardless of whether the food purchased is pasteurized. The high temperatures employed in pasteurization may impact the appearance, taste, flavor, and nutritional content of certain foods, although such alterations are typically minimal.

Commonly Pasteurized Foods

Identifying pasteurized foods is often straightforward through their packaging labels. However, it is important to note that unpasteurized alternatives exist for many items, such as milk and kombucha, which are available in both pasteurized and unpasteurized forms. The terminology used for unpasteurized products may include terms like “raw” or “natural,” particularly with certain juices, as highlighted by guidelines from the Indian Food Safety and Standards Authority and older recommendations from the United States Department of Agriculture (USDA).

Below is a list of commonly pasteurized foods (19, 20):

• eggs and egg products
• juices
• alcoholic and fermented beverages (such as beer, wine, cider, and kombucha)
• dairy products including milk , cheese, butter, ice cream, yogurt, and cream
• frozen desserts
• imitation meats and deli meats
• nuts like almonds and peanuts
• flour and its products (such as bread, cereal, etc.)

Which Option Should You Opt For?

While unpasteurized foods can sometimes offer a more robust flavor and potentially higher nutrient content, it is advisable to select pasteurized foods whenever feasible. The process of pasteurization not only enhances food safety but also extends the shelf life of products, thereby significantly decreasing the likelihood of foodborne illnesses.

This added protection is particularly crucial for vulnerable groups such as older adults, young children, pregnant individuals, and those with compromised immune systems because of existing health conditions. The benefits of consuming pasteurized items are evident in various cultures; for example, in Australia, pasteurized dairy products are preferred to prevent health risks.

Nonetheless, it is essential for everyone to remain vigilant and follow recommended safe food handling practices. It is important to note that even pasteurized foods can become contaminated with harmful microorganisms during storage and preparation, so caution is always warranted.

The Bottom Line

Unpasteurized foods are available in their natural state, untouched by high temperatures that eliminate harmful microorganisms. This lack of treatment correlates with a higher risk of foodborne illnesses, making them potentially dangerous for consumers. In contrast, pasteurized foods undergo heat treatment, making them safer and more suitable for consumption, particularly for vulnerable populations such as the elderly, young children, and pregnant individuals. Examples of commonly pasteurized products include juices, dairy items, alcoholic drinks, kombucha, plant-based meats, nuts, and flour-based items such as bread and cereals.