A raw-food diet is a more restrictive form of a vegan diet. It excludes all products derived from animal sources, including eggs, dairy products and meats. A raw-food diet focuses on fresh, raw foods, such as fruits, vegetables, nuts, seeds and sprouts, that have not been heated or commercially processed. This diet may offer several health benefits.
Vitamins and Minerals
The raw-food diet typically offers higher amounts of vitamins and minerals, such as vitamin C, folate, B vitamins, potassium and vitamin A, than a standard American diet, which relies heavily on meats and processed foods. Vitamins and minerals are necessary for immune system function, nervous system protection and cellular repair. Several vitamins and minerals, including vitamin A, zinc and vitamin C, also offer antioxidant benefits, which may help prevent cancer and organ damage.
Low Fats
The exclusion of animal products eliminates many of the saturated fats and trans fats found in the typical American diet. Meats, dairy products and eggs are high in saturated fats, while fried foods such as french fries, fried chicken and onion rings are typically loaded with trans fats from shortening and other hydrogenated oils. Saturated fats and trans fats may contribute to artery-clogging lipid deposits that can contribute to heart disease. Some raw vegan foods, such as nuts, seeds, extra-virgin olive oil and avocados, contain unsaturated fats and essential fatty acids that may lower "bad" cholesterol, preventing arterial blockages.
Weight Loss
The primary focus of a raw-food diet is on the consumption of raw fruits and vegetables. Because these foods are typically low in calories and fats, they may have a lower impact on weight gain than meats, eggs, dairy products and refined grains. Most foods in the raw-food diet, including seeds, nuts, sprouted grains, vegetables and fruits, also contain dietary fiber, which may reduce blood glucose that can contribute to extra pounds.
Considerations
A 100 percent raw diet may not be necessary to enjoy the health benefits of raw foods. Raw foodists still usually consume a small amount of cooked foods, typically between 20 and 50 percent, as a matter of convenience.
Consider taking calcium and vitamin B-12 supplements when following a raw-food diet. You may not be able to obtain sufficient amounts of these nutrients from raw, vegan foods.
References
- "The Sunfood Diet Success System"; David Wolfe; 2008
- "Everyday Raw"; Matthew Kenney; 2008
Member Comments