Simple Raw Food Diet

As its name suggests, a raw food diet consists primarily of uncooked, unprocessed foods. It is typically vegan, which means that it does not include foods derived from animal sources, such as eggs, dairy products or meats. Adhering to a raw food diet may seem difficult and labor-intensive; however, simple strategies can help you enjoy raw foods without spending hours each day on food preparation.

Raw Fruits and Vegetables

Raw fruits and vegetables are simple to prepare, and provide a wealth of nutrients, such as calcium, vitamin A, potassium, magnesium and vitamin C. Choose organic produce such as apples, broccoli, oranges, spinach, bananas, kiwi fruit, pineapple, avocados, tomatoes, grapefruit and snow peas to add nutrients and variety to your diet. Pack these fruits and vegetables as snacks, use them to create flavorful salads or put them in a blender to make nutritious smoothies. Always wash raw vegetables and fruits thoroughly to remove pesticides and other potentially harmful chemicals.

Nuts and Seeds

Raw seeds and nuts provide lean protein to help maintain your energy levels throughout your day. They are also abundant sources of fiber, which may help control blood sugar, "bad" cholesterol and triglyceride levels. Raw nuts and seeds such as walnuts, sunflower seeds, hazelnuts, pecans and peanuts require no preparation, making them attractive choices for snacks -- pack them in your purse, briefcase or travel bag for commutes, road trips or work breaks.

Sprouts

Sprouts are nutrient-dense foods you can add to salads, smoothies, wraps and raw hummus, which is a Mediterranean chickpea dip that pairs well with freshly cut vegetables. You can easily sprout several types of raw vegan foods, such as legumes, alfalfa, quinoa, radishes and broccoli by soaking them in cold water for up to 24 hours, then draining and letting them set at room temperature for one to two days. Keep cut sprouts in a freezer bag and store in your refrigerator for up to seven days.

Benefits

Proponents of the raw food diet believe that organic, uncooked, unprocessed vegan foods are more complete sources of nutrients than conventionally-grown, cooked foods. Cooking and processing may destroy vitamins, minerals, fiber and enzymes contained in these foods. A raw diet is also low in saturated fats, which can contribute to high blood triglycerides and low-density lipoproteins that cause heart disease. It is also free of processed flours and sugars that may contribute to diabetes and weight gain.

Considerations

Although you can prepare raw food quickly and simply, dining out can be a challenge while following a raw food diet. Also, plant-based foods are not reliable sources of vitamin B-12, which is necessary for maintaining healthy bones and nerve endings. Consider adding a vitamin B-12 supplement if you plan to follow a raw food diet on a long-term basis.

References

• "The Sunfood Diet Success System"; David Wolfe; 2008
• "Everyday Raw"; Matthew Kenney; 2008
• "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C.; 2010