While your parents have always told you to eat your vegetables, proponents of the raw food diet would prefer you eat them raw. Raw foodism is based on the concept that valuable enzymes and nutrients are destroyed when you cook your vegetables. Raw food diets are sometimes thought of as "vegan," though raw food diets generally do not restrict animal products, such as dairy. Raw food diets are not viewed as harmful to your health, though it is important to obtain the proper nutrients that your diet may lack to maintain a balanced diet.
Raw Food Diet Claims
Raw food diet proponents highlight that cooking vegetables at temperatures higher than 118 degrees Fahrenheit destroys all of the enzymes the vegetable possesses. Processed or microwaved foods also lose their enzyme content. Enzymes help metabolize food, reduce toxin accumulation, aid in digestion and assist in cellular energy production. If you have a low enzyme supply, your body will begin to use those that are stored in your body's organs and slow down metabolic function. Raw foodists believe that eating vegetables raw or very lightly cooked enables your body to receive the enzymes it needs. However, some researchers counter these claims by noting that acids in your body destroy enzymes naturally. Additionally, they claim, humans do not need enzymes found in plants to digest food, only the enzymes that your body produces naturally.
Raw Food Diet Menu
Raw food diets are composed of 75 percent to 80 percent raw foods. Proponents of this diet suggest maintaining a meal plan that will be easy to sustain. Including dairy products or non-organic foods may help you in succeeding on a raw food diet. You can also incorporate vegetable or fruit juices into your diet to create tastier alternatives to simply eating raw vegetables. A raw diet can also include foods you already enjoy like guacamole, salsa and pesto. Overall, your raw food diet should include seeds, nuts, legumes, grains and fresh fruits and vegetables. Planning a menu that meets your particular diet needs and tastes will help ensure your success on the diet.
Calcium
Research published in 2005 in the "Archives of Internal Medicine" showed that people on raw food diets have higher levels of Vitamin D than those who consume a standard diet of cooked food. Vitamin D works with calcium to build strong bones. However, those on raw food diets should remain cognizant of getting enough calcium, which is not present in plants in levels as high as dairy products. Researchers note that calcium in supplement form is not sufficient enough to provide your body with the amounts it needs. As such, if you are on a raw food diet, the Vegetarian Society Recommends at two to three servings of dairy products or calcium-enriched food products daily.
Protein
According to nutrionists at Utah State University, proteins help your body to build, repair and maintain body tissue. Proteins are found in almost every organ and substance in your body, including your hair, skin and nails. Meats are a primary source of protein, though you can also obtain proteins through nuts and flaxseed. According to the Vegetarian Society, you can incorporate two to three servings of these foods into your diet daily to obtain an adequate amount.
Carbohydrates
Experts at the Univeristy of Illinois McKinley Health Center state that carbohydrates provide the body with the energy it needs to function, as well as assists in various metabolic functions. While carbohydrates are found in some vegetables in lower amounts, you can obtain carbohydrates from sources such as breads and pastas. To ensure you consume a balanced diet, the Vegetarian Society recommends consuming five portions of less-refined carbohydrates.
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