Roughly 7.3 Americans consider themselves vegetarian and 22.8 million follow a mostly vegetarian diet, according to "Vegetarian Times." Raw food and macrobiotic diets fall under the vegetarian and plant-based umbrella. Both are based on fruits, vegetables, nuts, seeds and unrefined grains, and pose numerous potential benefits as well as some risks. To determine whether a raw or macrobiotic diet suits your goals, needs and preferences, seek guidance from your doctor or dietitian.
Features
Macrobiotic and raw food diets emphasize whole, natural and plant-derived foods. While macrobiotic diets are typically based on whole grains and cooked vegetables, raw food diets consist of uncooked foods and foods cooked at 110 degrees Fahrenheit or lower. Both diets promote organic, locally grown foods and limit processed foods, such as potato chips, white bread and candy, and animal-derived foods, such as meat, eggs and dairy products. Although macrobiotic diets allow cooked fare, certain cooking methods, such as microwaving and cooking with certain herbs, may be prohibited. Some macrobiotic and raw food diets allow for moderate intake of raw or cooked fish.
Theories
Proponents of raw food and macrobiotic diets believe the diets can help prevent, treat or cure diseases, improve digestion, cardiovascular health and weight management and elongate your lifespan. Claims that macrobiotic diets are effective means of cancer treatment lack scientific evidence, according to the American Cancer Society, but basing your diet on fruits, vegetables and whole grains may help lower your risk for chronic diseases. Raw food diets abide by the theory that all nutrients and enzymes are sensitive to heat, thus less healthy when cooked. Some raw food-ists also believe that avoiding cooked and processed foods reduces toxins in your body, leading to improved energy and immune function.
Benefits
In an interview in "Today's Dietitian," published in March 2005, dietitian and national spokesperson for the American Dietetic Association Claudia Gonzales explained that a largely raw food diet eases the process of meeting your recommended five to nine servings of vegetables per day. The same is true for macrobiotic diets. Both diets emphasize fiber and nutrient-rich foods, which promote appetite control, digestive regularity and positive cardiovascular health. If you prepare your own dishes and purchase natural foods in bulk, such as rice, legumes, nuts and seeds, you may also save money. Because organic farmers use eco-friendly farming techniques, eating primarily locally grown and organic fare provides environmental benefits.
Risks/Challenges
Raw food and macrobiotic diets can be difficult to follow, particularly if you are accustomed to processed foods, dine out frequently or share meals with people with more typical diets. In addition, a raw food diet may pose risks for nutrient deficiencies. In a study published in the "Archives of Internal Medicine" in 2005, researchers examined the bone density of 18 vegetarian raw food dieters who consumed the diet for an average of 3.6 years. Compared to non-raw food dieters of the same age and gender, participants who consumed the raw food diet demonstrated significantly lower bone density -- a condition linked with poor calcium and vitamin D intake, low body weight and restrictive dieting. In addition, nutrients such as lycopene, prevalent in tomatoes, are better absorbed when cooked. Vitamin B-12, which plays an important role in energy and metabolism, is difficult to obtain from plant foods. To avoid potential risks and challenges, seek guidance from a dietitian versed in macrobiotic and raw food diets.
References
- American Cancer Society; Macrobiotic Diet; Nov. 1, 2008
- "Today's Dietitian"; Raw Foods -- The Balancing Act; Kate Jackson; March 2005
- "Archives of Internal Medicine"; Low Bone Mass in Subjects on a Long-term Raw Vegetarian Diet; Luigi Fontana et al.; March 2005
- Vegetarian Times: Vegetarianism in America
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