A vegetarian diet can be healthy; however, not all vegetarians follow principles of proper nutrition. This diet excludes meat products, but places no restriction on packaged vegetarian convenience meals, fried foods and sugary snacks. A raw food diet is a version of the vegetarian diet that focuses on unprocessed, natural foods and excludes the unhealthy convenience items.
Permitted and Excluded Foods
Fresh fruits and vegetables are staples of the vegetarian raw food diet. Raw nuts and seeds, such as cashews, peanuts, macadamia nuts, sunflower seeds and hazelnuts provide healthy fats, protein and dietary fiber. Sprouted grains, legumes and vegetables also provide protein and nutrients.
Meats, fish, eggs, dairy products and any foods that have been subjected to processing or heat are not considered part of the raw food vegetarian diet. Also, avoid raw potatoes, which may contain toxic chemicals.
Preparation Methods
Vegetarian raw foodists typically eat fruits and vegetables raw; however, you may dry fruits by placing them in a dehydrator set at a temperature below 114 degrees F.
Sprout legumes, grains and vegetables by soaking them in cold water for 24 hours, then rinsing and leaving them at room temperature until you see sprouts begin to form. Mash sprouted grains, spread them on parchment paper and place them in a dehydrator for 24 to 36 hours to make raw tortillas, pizza crusts or flatbreads.
Blend sprouted chickpeas with cold-pressed olive oil, ground cumin and garlic cloves to make raw hummus, a high-protein snack.
Nuts and seeds typically do not require processing or preparation. Avoid sugar-coated or salted versions.
Purported Benefits
Raw foodists believe that unprocessed, raw foods offer higher amounts of nutrients and enzymes than cooked foods. Heating foods to temperatures above 114 degrees F may destroy some of these enzymes and nutrients.
A raw food is naturally low in saturated fats and trans fats, since it excludes meats, eggs, dairy and processed foods. Reducing trans fats and saturated fats may help you avoid heart disease. It is also free of simple carbohydrates, found in white flours -- this may help reduce your risk for diabetes
Many raw foodists also favor organic produce, which may lack chemical pesticides and fertilizers that may be toxic to your body.
Concerns
A vegetarian raw food diet lacks convenience and can make dining in social settings and restaurants difficult. Few cities in the United States offer raw food restaurants.
This diet is also typically devoid of vitamin B-12, which is necessary for your central nervous system.
A vegetarian raw food diet may also be low in calcium, an essential mineral for strong bones, teeth and muscle tissues. However, some raw vegetables, such as asparagus, broccoli, spinach and alfalfa, contain calcium.
References
- "The Sunfood Diet Success System"; David Wolfe; 2008
- "Everyday Raw"; Matthew Kenney; 2008
- "Raw Food Society of BC"; Gabriel Cousins on B12
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