Raw diets can be limiting, but some people find they feel best avoiding cooked foods. A raw diet may include nuts, seeds, sprouts of various sorts, as well as all types of vegetables and fruits. You may opt to eat raw all the time or just some of the time, depending upon your preferences. With creativity, raw meals can be varied, delicious, and enjoyable.
Function
Raw food advocates believe that cooking food destroys vitamins, minerals and enzymes in food, according to TheBestofRawFood.com. To qualify as raw, food is not heated above 116 degrees Fahrenheit. Cooked food is considered a nutritionally poor choice, and a raw diet is credited with many healthful attributes, including weight loss, clear skin, and improvements in mental acuity, the immune system and fertility.
Types
Most people who opt for a raw food diet choose to eat a completely vegan diet, avoiding meat, eggs and dairy products. Some individuals who prefer a raw food diet do include raw meat, fish, eggs or dairy products in their diets. You can simply opt to include more raw foods in your diet or strive for a 75 percent to 100 percent raw diet. Transition to a raw diet by adding more raw foods to your usual diet, suggests RawGuru.com.
Considerations
Typical raw meals include freshly prepared vegetable and fruit juices, smoothies, salads and blended, uncooked soups; however, clever raw chefs can prepare raw cupcakes, pizzas and other favorite foods. As with any diet, balance is important. Fruits and grains provide carbohydrates, while nuts and seeds are a primary source or protein. Avocado, seeds, and nuts incorporate fat into the raw diet. Green vegetables offer calcium and iron, according to TheBestofRawFood.com.
Warning
Some foods should not be eaten raw. Raw animal products, including meat, dairy products and eggs, may carry bacteria or parasites, according to Gregg Miller, M.D. Raw foodists may favor sprouts of various sorts, but Miller states these may contain salmonella, E. Coli, or Bacillus bacteria. Children, the elderly and anyone with a weakened immune system should be especially conscientious. Some vegetable products, such as kidney beans, contain chemical compounds that must be destroyed during the cooking process in order to make them safe for consumption.
Expert Insight
Andrea Giancoli, spokesperson for the American Dietetic Association, has expressed some concerns about raw diets. While increasing your fruit and vegetable intake is wise, the science behind the raw diet is questionable and it may lead to nutritional deficiencies. In particular, you should be concerned about vitamin B-12, iron, and zinc consumption, as well as Omega-3 fatty acids. A dietitian can help you to plan a healthy and balanced raw diet if you plan to embark on a raw foods eating plan.
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