By definition, a raw foods diet is made up of at least 75 percent uncooked foods, or foods prepared at temperatures no higher than 118 degrees Fahrenheit. Raw food advocates claim that eating foods in their whole, uncooked state provides higher nutritional content and prevents disease by maintaining healthy pH levels in the body. While the theory may have merit, there is insufficient scientific evidence to support these claims. Check with your doctor before making major changes to your diet.
Grains
Grains are the main source of calories on the New Food Pyramid. The U.S. Department of Agriculture recommends adults consume 6 to 8 oz. of grains daily, at least half of which are whole grains. Grains are a valuable source of dietary fiber and provide essential minerals and vitamins such as magnesium, selenium and several B vitamins. Minerals are important for metabolism and strengthening immune function, while B vitamins support the nervous system and cardiovascular system. Consuming grains on a raw food diet can be challenging, but is still possible. Examples of raw food grains include soaked wheat berries, sun toasted or heated up to 90 F, whole-grain bread made from sprouted grains and wheat grass juice.
Fruits and Vegetables
The raw food method can easily accommodate the food pyramid's daily requirement of 2 cups of fruit and 2 1/2 to 3 cups of vegetables for adults. Raw foodists advocate consuming mostly fresh produce with each meal. Produce is typically organically grown, without the use of pesticides or other chemicals, genetic modification, or irradiation. Both fruits and vegetables can also be juiced to ensure adequate amounts are consumed. Most above-ground vegetables can be eaten raw. However, tubers and other starchy vegetables, such as hard squash pose a challenge. Squashes can be soaked in warm water and pureed. Other water-dense vegetables, such as cucumbers and celery, can also be pureed and used in cold soups and gazpacho.
Dairy Products
In general, raw foodists avoid dairy products, unless they are raw, whole unprocessed, unpasteurized dairy, such as farm-fresh milk, cheese and yogurt. The USDA recommends as much as 3 cups of dairy products daily. Dairy provides calcium and vitamin D, both of which are necessary for healthy bones and teeth. Dairy also provides a complete protein, which is necessary for growth and development. A diet deficient in these important nutrients can lead to osteoporosis and other chronic health problems. Vegan sources of calcium and protein include fortified soy milk and other soy products, along with almond milk, rice milk and other dairy substitutes. The raw food version of soy milk and almond milk can be made by soaking the nuts in water overnight, and pressing them through a cheesecloth to express the milk.
Protein Foods
Raw foodists are primarily vegetarian. Animal proteins, such as eggs, meat and fish are complete proteins, meaning they provide all essential amino acids humans require to build muscle and tissue. These essential amino acids can still be obtained from a raw, vegetarian diet by combining legumes and whole grains. Miso, tempeh and tofu are soy products high in protein. Wheat grass juice also provides a complete protein. Sprouted grains and legumes, such as mung bean sprouts, alfalfa sprouts and other sprouted beans can also be eaten raw. Nuts and seeds are also in the protein group, and would be included in the raw food diet provided they are raw and un-roasted. The USDA recommends as much as 5 1/2 to 6 1/2 oz. of protein foods daily for adults.
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