Mostly Raw Food Diet

Raw food diets aren't new. The first version was consumed before fire or stoves were used to prepare food, according to "The Everything Raw Food Recipe Book" by Mike Snyder, Nancy Faass and Lorena Novak Bull. And similar diets are recorded throughout history. Eating primarily raw foods is believed to boost your nutrient intake, digestion, heart health and longevity. Gaining understanding of what the diets entail might guide you toward making wise dietary decisions.

Features

Raw food diets emphasize whole, unpasteurized, unprocessed and uncooked foods. Advocates of a raw food lifestyle believe that nutrients and enzymes, which allow for proper digestion and nutrient absorption, are lost when foods are cooked above 110 degrees Fahrenheit. The diets are typically vegan, meaning they contain no meat, fish, eggs, dairy products or other animal-derived products, and contain at least 75 percent raw foods, such as organic fruits, vegetables, nuts, seeds and sprouted grains. A smaller percentage of your diet might include most any food. Because raw foodists tend to be vegan and health-conscious, even "treat" foods are usually nutritious. Examples might include cooked vegetables or soups, whole grain breads, nut butter or naturally-sweetened desserts.

Benefits

Raw food diets emphasize many of the most nutritious available foods. "As dietitians, we constantly recommend that clients have five to nine servings of fruits and vegetables a day," said dietitian Claudia Gonzales of the American Dietetic Association in an interview with "Today's Dietitian" in 2005. A raw food-based diet might help you meet your produce needs. Fruits, vegetables, nuts, seeds and whole grains are rich sources of antioxidants, such as vitamin C, selenium and beta-carotene, which help your body resist and recover from infections and diseases. Many raw foods are high in fiber, which promotes digestive health, and healthy fats, which promote positive cardiovascular health, skin health and brain function.

Risks

Research is limited regarding the long-term effects of a raw food diet. In one study, published in the "Archives of Internal Medicine" in 2005, researchers examined the bone density of 18 adult volunteers who had consumed a raw food-based, vegetarian diet for an average of 3.6 years. Compared with adults of matched age and gender who consumed typical American diets, the raw food dieters had abnormally low bone density. If your diet contains too few calories or amounts of particular nutrients, you might be particularly prone to weak bones and fractures. Raw foodists also might lack sufficient amounts of vitamins B-12 and D, which are found primarily in animal-derived foods, such as meat, dairy products and fortified cereals. And some nutrients, such as lycopene in tomatoes, are best absorbed when cooked. Your personal risks depend on the strictness and variety of foods in your diet.

Suggestions

Going to extremes by cutting entire food groups or cooked foods from your diet isn't necessary for health, according to Gonzales. Aim for balanced meals containing a variety of nutritious foods. If you decide to go mainly raw, eat ample dark, leafy greens for calcium, iron and other vital nutrients, and a variety of nuts, seeds and grains to ensure broad nutrient intake. For vitamin B-12, consume fortified nutritional yeast, which is available at health food stores, or choose fortified breakfast cereals or dairy products as your non-raw foods. Raw food diets can be difficult to follow, particularly if you switch from a diet rich in meat, dairy products and cooked or processed foods. Make gradual changes to ease the process. For best results, seek specified guidance from your dietitian.