Raw foodists believe a higher percentage of raw foods in the diet brings greater health benefits. Typically, raw foodists eat only plant foods, or veganism, but persons following a raw food diet can be a vegan, a vegetarian or an omnivore. Vegetarians incorporate raw dairy and eggs with raw plant foods, while omnivores consume raw plants, dairy, eggs and meat. Many raw foodists grow their own food, and also purchase unprocessed, uncooked organic foods.
History
The raw food movement began in the early 1900s. Physicians Max Bircher-Benner, Max Gerson and Norman W. Walker identified the benefits of holistic medicine and raw food diets in treating digestive disorders, cancer and psychological neurosis, according to "The Raw Food Diet Myth" by Ruthann Russo. Raw food pioneers Ann Wigmore and Herbert Shelton created institutes, opened schools and wrote books on embracing raw foods, fasting and concepts essential to overall health. The typical raw food diet philosophy is based on such entrepreneurs.
Guidelines
By definition, a typical raw food diet contains at least 75 percent raw foods, and. None of the food is heated above 116 degrees Fahrenheit, according to the Diet website. Raw foodists believe heating foods destroys their nutritional enzymes, making them less healthy. Consumed foods cannot be processed in any way, which includes pasteurization. Pasteurization is commonly used on dairy products and fruit juices. Also, some individuals on this diet believe in freezing foods, while others view freezing as harmful.
Food Preparation
Food preparation for raw food diets is very complex, taking considerable time, energy and nutritional planning. Equipment needed for food preparation include a food processor, a dehydrator, a juice extractor, a chopper, a grinder and glass jars. The glass jars are used for soaking seeds, nuts and grains, as well as growing sprouts. Careful nutritional planning is needed to balance vitamins and minerals. For example, vegan raw foodists may find it difficult to get enough calcium and iron in their diets due to the lack of dairy, eggs and meat. They may need supplements.
Common Foods
Typical unprocessed, organic foods for a raw food diets consist of fruits, vegetables, nuts, seeds, grains, legumes, seaweeds and coconut milk, "Medical News Today" reports. Raw foodists use fruit and vegetable juices as nutritional drinks as well as flavoring in various raw food recipes. Soaking seeds, grains and legumes is common practice, as it softens them for proper digestion. Seeds are grown into sprouts as an additional food item. Some foods may be difficult to find and quite expensive. For example, chocolate lovers will find raw cacao beans costing about $18 per pound, according to the Raw Cacao website.
Food Safety
Food safety needs careful attention in a raw food diet. Since cooking usually eliminates bacterial contamination on foods, raw foodists need to be diligent about proper hygiene during food preparation. Washing hands and foods prior to preparation eliminates most bacteria. Careful storage and handling of raw meat and egg products must be followed.
Some raw foods contain toxins, which are not present after cooking. People following a raw food diet must educate themselves about foods containing such toxins. Rhubarb leaves are poisonous if eaten raw. Both raw kidney beans and their sprouts are poison, as well as raw parsnips. Many raw pits, such as apricot pits, contain poison. Buckwheat greens are poisonous in large quantities and make a person's skin highly photosensitive, the Diet website says.
Nutrition
A typical raw food diet may be lacking in certain vitamins and minerals. According to a 2005 study by Corinna Koebnick and colleagues in The Journal of Nutrition, sometimes B12, iron, calcium, and vitamin D levels are low in those using a high percentage raw diet. Vitamin B12 transforms fats and protein from the dietary sources into body energy and assists with red blood cells and nerve functions, according to that study. Iron is important to blood, and vitamin D assists in calcium absorption for bones. All insufficiencies in vitamins and minerals can be increased with proper food sources or supplementation.
References
- "The Raw Food Diet Myth;" Ruthann Russo; 2008
- "The Journal of Nutrition"; Long-Term Consumption of a Raw Food Diet is Associated with Favorable Serum LDL Cholesterol and Triglycerides; Corinna Koebnick and Colleagues; 2005
- Diet: Raw Foods Diet
- Medical News Today: What is the Raw Food Diet? What are the Benefits of the Raw Food Diet?
- Rawcacao: Raw Organic Cacao
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