The raw food diet involves eating only uncooked foods and is usually a vegan diet. Raw foodies believe cooked foods deprive the eater of vital nutrients because cooking depletes vitamins, minerals, enzymes and fiber, and might form carcinogens. A raw diet means eliminating protein sources such as fish, meat, poultry, eggs and dairy. Many other raw foods, however, provide protein. Consume a variety of these foods to ensure you get enough protein.
Step 1
Eat sprouted legumes. Legumes such as beans and lentils are protein rich, but contain enzymes that must be broken down before consumption. Heat breaks down these enzymes, but sprouting is the raw food alternative. Sprouting beans means placing them in fresh water until they germinate and tiny sprouts are formed.
Step 2
Eat grains such as rice and corn. Rice and corn don't provide all of the amino acids you need to survive, but eating them in conjunction with legumes does.
Step 3
Eat raw nuts, which can be used to make raw sauces, artificial cheeses, pie crusts, crackers and breads.
Step 4
Eat a variety of fruits and vegetables. Other foods contain more protein, but fruits and vegetables can still help you meet your protein requirements.
Step 5
Make your own raw tofu. Store-bought tofu is typically heated and can't be consumed as part of a raw food diet. Sprout one cup of soybeans and grind until a thick paste is formed. Stir in 1 tsp. of nigari and 1 tsp. of miso and press the mixture with cheesecloth to eliminate excess water. Allow the mixture to sit in a warm, dark place for 24 hours or until dry. Squeeze or press out extra water, if necessary.
Step 6
Consume raw fish, meat and dairy. A raw food diet is typically vegan, but sashimi, steak tartare and raw dairy are viable protein options for those who aren't vegan but who are raw-food eaters.
Tips and Warnings
- In general, you should eat about 0.7 grams of protein per pound of body weight daily, so multiply your weight in pounds by 0.7, then multiply that number by 0.035 to get ounces.
- Some sprouts can be dangerous, so make sure sprouted beans and seeds are intended for consumption. Consuming raw or undercooked animal products can result in illness. Proper selection, storage and preparation of raw meat, fish and dairy are crucial. Pregnant women should consult a physician before beginning a raw-food diet.
Things You'll Need
- Legumes
- Grains
- Nuts
- Seeds
References
- "Raw Food, Real World"; Matthew Kenney et al; 2005
- American Heart Association: Vegetarian Diets
- Gone Raw: Raw Tofu Scrambler
- Colorado State University: Sushi -- Minimizing the Food Safety Risk
- Mother Earth News: Raise Your Own Sprouts
- MyPyramid.Gov: Vegetarian Tip Sheet
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