While human body can thrive with surprisingly little dietary protein, this essential macronutrient is a core component of human nutrition. To maintain good health, those who eat raw foods must be conscientious about their protein consumption.
Necessity
Dietary protein is essential for maintaining nitrogen balance, modulating immune function and supporting tissue repair. While clinical deficiency is rare, it is a theoretical possibility among people consuming very strict raw-food diets.
Amino Acids
Because raw, plant-based foods rarely provide a complete spectrum of essential amino acids (the building blocks of protein), those who eat raw food should consume a variety of protein-rich foods from multiple sources.
Sources
Raw sources of protein include nuts, sprouted beans, sunflower seeds, sashimi and unpasteurized dairy products.
Considerations
Among raw plant-based foods, lentil sprouts provide the most complete spectrum of amino acids. Dairy products such as yogurt and milk are ideal protein sources for those who raw food.
Warning
Most varieties of bean are undigestible unless they are cooked, and many contain toxic alkaloids. Raw, unsprouted beans are not an appropriate protein source for raw-food dieters.
References
- The Complete Idiot's Guide to Eating Raw. Mark Reinfield, 2008.
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