A raw food diet is based upon raw or mildly heated foods. Proponents of the diet believe that a raw food lifestyle enhances nutritional wellness, immune system strength, digestion and weight management. Raw food diets are generally vegetarian and low in saturated fat, trans fats and processed foods. Since a raw food diet is strict, and meeting your body's nutritional needs can be difficult, seek guidance from your doctor or dietitian before adopting the lifestyle.
Mostly Raw Foods
It may seem that a raw food diet includes strictly raw foods. However, you may consume modest amounts of heated or fully cooked foods. Though specific guidelines vary, roughly 75 percent of your daily calories should stem from uncooked, unprocessed foods. The International Raw Foods Association considers anyone consuming a diet consisting of at least 50 percent raw foods a "raw foodist." Examples of raw foods include fresh fruits and vegetables, sprouts, nuts, seeds, unprocessed grains, legumes, dried fruit and seaweed. Permitted beverages include purified water, fresh-squeezed fruit and vegetable juices and young coconut milk.
Limited Heat
Certain foods require heat for full nutritional benefits. Lycopene, for example, found in tomatoes, requires heating for optimum nutrient availability and absorption. According to "The Raw Food Diet Revolution: Feast, Lose Weight, Gain Energy, Feel Younger," by Cheri Soria, Brenda Davis and Vesanto Melina, heating foods above 116 degrees F is discouraged by a raw food diet, as it is believed to destroy enzymes in food that support digestion and absorption. Some raw foodists believe that cooking removes positive "life force" from foods, and limit cooking for spiritual reasons. Alternate food preparation techniques include dehydrating, pureeing/blending, grinding and chopping. You can create a pizza crust out of ground nuts, for example, or create "butter" out of mashed avocados, chickpeas, nuts or beans.
Plentiful Amino Acids
Amino acids are the building blocks of lean tissue. They are also necessary for tissue repair and support sustained energy levels, cognitive function and appetite control. Though the body creates some amino acids, eight essential amino acids must be reaped from food. Since meat, poultry, fish, dairy products and eggs are the richest food sources of amino acids, raw food dieters must depend upon alternate sources. According to Soria, Davis and Melina, overweight raw foodists should aim for 12 percent to 23 percent total daily calories from protein. To maintain your body weight, aim for 23 percent to 32 percent. Valuable raw food sources of protein and amino acids include beans, edamame, lentils, split peas, avocados, peas, pumpkin seeds and nuts. Starchy vegetables, such as yams and zucchini, provide modest amounts of protein, while fruit provides trace amounts.
References
- International Raw Foods Association: Mission and Facts
- "The Raw Food Diet Revolution: Feast, Lose Weight, Gain Energy, Feel Younger"; Cheri Soria, Brenda Davis, Vesanto Melina; 2008
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