Is A Raw Diet The Healthiest?

A rule of thumb in healthy eating is to stick to a varied diet that includes protein-rich foods, healthy fats, whole grain carbohydrates, vegetables, fruits and legumes and excludes animal fats, "fast" carbohydrates, such as candy and white bread, fried foods, artificial sweeteners and additives. This principle of healthy eating is compatible with many diets, including a raw diet, which prohibits cooked foods. A raw diet thus can be among the healthiest diets and eating styles.

General Principles of Raw Diets

The general principle of all raw diets is that you cannot cook the foods you consume. You are allowed to heat and prepare foods, but their temperature must remain below about 115 degrees Fahrenheit, the temperature at which many vitamins and other essential nutrients break down. Many raw foods can be prepared in blenders including dips, spreads, smoothies and cold soups. Dehydrators can be used to make raw crackers and bread substitutes. Legumes must be allowed to sprout to make them more easily digestible and to neutralize enzyme inhibitors and toxins that they may contain. To sprout, rinse the legumes and place them in a ventilated jar for one to five days. Rinse often to keep them moist and to prevent mold from forming. While teas made with boiled water are prohibited on the raw diet, you can drink sun tea. To make sun tea, put herbs of your choice in water in a jar and place it in the sun for five hours.

Types of Raw Diets

Raw dieters differ with respect to whether they eat raw dairy, raw fish, raw meat or raw food that is stored in a processed form. Strict raw dieters will stay away from raw foods stored in a processed form. When foods are stored in a processed form, nutrients in the food deteriorate at an accelerated rate. Raw vegans do not eat any animal products, including dairy products and honey. Raw vegetarians eat raw dairy products but not raw meat, poultry or fish. Those who cut animal products from the diet often do so for ethical reasons rather than for health reasons.

Cholesterol and Trigrycerides

A raw diet has a number of health benefits but also some health risks. According to a study published in the October 2005 issue of "The Journal of Nutrition," a high dietary intake of raw fruit and vegetables lowers triglyceride and cholesterol levels. However, a low total cholesterol level is not necessarily desirable. Bad cholesterol, or low-density lipoprotein, has been linked to cardiovascular disease; but good cholesterol, or high-density lipoprotein, may prevent cardiovascular disease. The study showed that a raw food diet can lower not just the total cholesterol but also the good cholesterol levels. It can furthermore lead to a vitamin B-12 deficiency. Vitamin B-12 deficiencies are most severe in vegan dieters and can be avoided by adding raw animal products to the diet or by taking a vitamin B-12 supplement. To increase your good cholesterol levels, substitute the good fats found in fatty fish, such as salmon and tuna, for saturated fats. Exercising can also promote good cholesterol levels.

Foods that are Healthier When Cooked

While it may be true in general that fruits and vegetables lose some of their minerals, vitamins and other essential nutrients when cooked, there are foods that are better for you when cooked than when eaten raw. According to the April 2002 issue of "Journal of Agriculture and Food Chemistry," when tomatoes are cooked, their level of the antioxidant lycopene increases. Antioxidants protect the cells in your body from the effects of chemicals that can cause cell damage and trigger cancer growth. So, a diet that allows for some cooked vegetables may be healthier than a 100 percent raw diet.