Raw Food Diet (Guidelines)

Raw Food Diet Eating Guidelines

Foods you can eat include:
Unprocessed, preferably organic, whole foods such as:

    * Fresh fruits and vegetables
    * Nuts
    * Seeds
    * Beans
    * Grains
    * Legumes
    * Dried fruit
    * Seaweed
    * Unprocessed organic or natural foods
    * Freshly juiced fruit and vegetables
    * Purified water
    * Young coconut milk

At least 75% of food consumed should not be heated over 116 degrees F.

Cooking techniques for a raw food diet include:

Specific cooking techniques that make foods more digestible and add variety to the diet, such as:

    * Sprouting seeds, grains, and beans
    * Juicing fruit and vegetables
    * Soaking nuts and dried fruit
    * Blending
    * Dehydrating food

Equipment you need for a raw food diet include:

    * A dehydrator, a piece of equipment that blows air through food at a temperature of less than 116 degrees F.
    * A good-quality juice extractor for juicing fruit and vegetables
    * A blender, food processor, or chopper to save time
    * Large glass containers to soak and sprout seeds, grains, and beans
    * Mason jars for storing sprouts and other food

Side Effects of a Raw Food Diet

Some people experience a detoxification reaction when they start the raw food diet, especially if their previous diet was rich in meat, sugar, and caffeine. Mild headaches, nausea, and cravings can occur but usually last for several days.

Precautions
The raw food diet may not be appropriate for certain people, such as:

    * Children
    * Pregnant or nursing women
    * People with anemia
    * People at risk for osteoporosis - A Washington University study found that people following a raw food diet had lower bone mass. Bone turnover rates, however, were similar to the group that ate a standard American diet.

Considerable time, energy, and commitment is needed to be healthy on the raw food diet. Many of the foods are made from scratch. Some ingredients may be hard to find, such as Rejuvelac (the fermented liquid drained from sprouted grains), sprouted flour, date sugar, young coconut milk, carob powder and Celtic sea salt.

People must be aware that certain nutritional deficiencies can occur on the raw food diet, including:

    * Calcium
    * Iron
    * B12 – The Journal of Nutrition study found that a raw food diet increased levels of homocysteine due to vitamin B-12 deficiency.
    * Protein
    * Calories

Critics of the raw food diet say while it’s true that some enzymes are inactivated when food is heated, it doesn’t matter because the body uses its own enzymes for digestion. In addition, cooking makes certain phytochemicals easier to absorb, such as beta-carotene in carrots.

Another critique is that the human body has changed in response to eating cooked foods. Some of these changes are that are jaws and teeth have become smaller, our stomachs have shrunk, and our small intestines have grown longer, lengthening the digestive surface area.

According to other alternative diet theories, such as macrobiotics, Ayurveda, and traditional Chinese medicine, a raw-only diet may not be appropriate for people living in colder climates or for people with certain constitutional types.

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Sources:
Fontana L, Shew JL, Holloszy JO, Villareal DT. Low bone mass in subjects on a long-term raw vegetarian diet. Arch Intern Med. 2005 Mar 28;165(6):684-9.

Koebnick C, Garcia AL, Dagnelie PC, Strassner C, Lindemans J, Katz N, Leitzmann C, Hoffmann I. Long-term consumption of a raw food diet is associated with favorable serum LDL cholesterol and triglycerides but also with elevated plasma homocysteine and low serum HDL cholesterol in humans. J Nutr. 2005 Oct;135(10):2372-8.

"The Living and Raw Foods F.A.Q." 1998. Living and Raw Foods. 31 03 2006. <http://www.living-foods.com/faq.html>