The central guideline to following a raw food diet is to consume foods in their most natural, unaltered state. Proponents of the raw food movement claim the diet increases energy levels, benefits the immune system, regulates gastrointestinal functioning and promotes overall health. Incorporating raw foods can be a daunting task, but understanding the diet and planning meals carefully makes the process easier.
Guidelines
Following a raw food diet requires that you eat foods that have never been heated above 118 degrees Fahrenheit. In addition to being uncooked, foods must be in their freshest, most unprocessed states. Buy organic foods, avoiding all pesticides, food additives and preservatives. Raw food dieters may eat dairy products but only if they are unpasteurized. According to The Best of Raw Food website, adherents consider genetically modified organisms incompatible with the raw food diet, so eliminate these as well.
Time Frame
In general, a diet is considered raw if more than 75 percent of foods meet criteria for being raw. When beginning a raw food diet, some people like to throw out all of their old food and start immediately. Others slowly incorporate raw foods into their meals over several weeks. Consider the time, expense and health impact of both approaches before deciding what works best for you. A sudden switch from a junk food-laden diet to a raw diet can significantly change the way you feel, so a gradual approach may be appropriate for those with poor diet habits.
Shopping List
The majority of foods eaten on a raw diet are fruits and vegetables. Stock up on apples, bananas, citrus fruits, leafy greens, carrots and string beans. A variety of fresh herbs add flavor to your meals while providing nutrients. Nuts, seeds and smoked or dried fish provide necessary proteins. According to The Best of Raw Foods website, raw organic honey, raw agave nectar or pure maple syrup make excellent sugar substitutes. To eat enough carbohydrates, purchase breads, bagels and tortillas made from sprouted grains. Uncooked, sprouted seeds and grains can be used on salads for a boost of nutrients.
When following a raw diet, avoid all soda, alcohol and energy drink products. If you must drink alcohol, choose red wine over beer because it is minimally processed. Drink at least 8 glasses of water per day to maintain hydration.
Benefits
The Best of Raw Food website claims that a raw diet confers many health benefits. Raw food dieters report feeling more energetic, requiring less sleep, losing weight, suffering fewer gastrointestinal problems and having improved immune functioning. Raw foods are an excellent source of many vitamins and minerals, boosting dieters' health. Some people even claim that a raw food diet improves cancer outcomes, eliminates obesity problems and reverses diabetes, according to Live Science.
Considerations
Although a raw food diet can help you lose weight and improve your well-being, be cautious of maintaining a balanced diet. Eating exclusively raw fruits and vegetables can dangerously lower your weight and decrease your energy levels if you do not eat a balance of carbohydrates, proteins and fats. A vegan raw diet also causes deficiency in Vitamin B12, which comes from animal products. Consider taking a supplement to maintain high levels of this important vitamin.
Raw food dieters should also be careful to avoid food-borne pathogens. According to the website Live Science, certain raw vegetables often cause food-borne illness. Carefully wash all vegetables, especially sprouts, green onions and lettuce, which can harbor dangerous pathogens.
Member Comments