What exactly is involved in the raw food diet?

Everything you need to know about the raw food diet, including the possible health benefits, hazards, and foods to avoid following such a diet.

 

The raw food diet might seem like an unusual way to eat, but many people feel that it is better for your health than eating foods that have been processed or cooked. Raw foods are foods that have not been heated over 118 degrees Fahrenheit. The usual guideline is that food cannot be heated over 104–118 degrees Fahrenheit (40–48 degrees Celsius) if it is to be considered "raw."

 

The idea behind the raw food diet is that during the processing of food, vital nutrients are stripped away. Therefore, eating food in its natural state allows us to derive the greatest benefit from our meals. Yet, some vitamins can be lost when heated in water or fat. However, other techniques of cooking can assist in limiting the number of nutrients that are lost during the cooking process. Therefore, is it necessary to consume fully raw meals?

 

In this article, we investigate whether or not following a raw food diet genuinely has any positive effects on one's health, as well as the items that are permitted on such a diet. In addition, we talked to a few professionals to get their perspectives on eating raw food and to find out whether or not the raw food diet is suitable for everyone.

 

When following any diet, it is essential to drink plenty of water. Make it a point to familiarize yourself with our rundown of the top water bottles available to keep hydrated throughout the day.

 

What exactly is involved in the raw food diet?

 

The raw food diet emphasizes the consumption of foods that have not been subjected to any form of heat processing or cooking and is frequently paired with vegetarianism. As part of the raw food diet, you are permitted to consume raw meat, dairy products, fish, and eggs. However, extreme caution is advised due to the possibility of contracting food poisoning from eating raw animal products. On the raw food diet, refined and extensively processed foods are not permitted. However, dried or dehydrated foods can sometimes be acceptable as long as the drying procedure does not heat them above 104–118 degrees Fahrenheit (40–48 degrees Celsius).

 

According to Dr. Deborah Lee of Dr. Fox Online Pharmacy, who spoke with LiveScience about the history of the raw food diet, "the raw food diet was first devised back in the 1800s, when nutritionist Oskar Bircher-Benner stated that eating raw apples had cured his jaundice." After that, he started a clinic where he would educate people on the significance of consuming raw foods. Consuming only food that has not been heated to temperatures of 104–118 degrees Fahrenheit (40–48 degrees Celsius) is the fundamental tenet of the raw food diet. Foods should be as close to their original state as is practically possible; hence, they should not be refined, preserved, processed, pasteurized, or treated with pesticides.

 

According to a study published in the International Journal of Gastronomy and Food Science, the method of cooking can affect the number of nutrients lost during processing. This study also found that heating food is not the only way to alter the nutritional quality of food potentially, and that cutting, washing, and freezing food all influence how well food retains vitamins as well. This study concludes that heating food is the most significant risk to the nutritional quality of food. Since blending and freezing are permitted on the raw food diet, it would appear that a certain amount of quality loss can be tolerated as a result of processing.

 

A study that was published in the Journal of Agricultural and Food Chemistry found that certain types of processing enhanced the nutritional value of the foods that underwent the processing (opens in a new tab). According to the findings of this research, fruits and vegetables can keep their antioxidant characteristics even after being cooked, which can make certain nutrients more bioavailable. This is even though cooking causes some vitamin C to be lost.

 

Another component of the raw food diet is the belief that the digestive enzymes naturally occurring in certain foods, such as avocado or pineapple, make the foods healthier and easier to digest when the cooking process does not damage them. These enzymes become inactive and denatured as a result of the cooking process, which also alters their structure. However, according to a study that was published in Physiological Reviews, our digestive systems produce a large number of enzymes, which are responsible for the process of extracting nutrients from the food that we eat.

 

What kinds of foods are permitted on a raw food diet?

 

Uncooked fruits

Raw veggies

Raw nuts and seeds that have not been processed

* Almond milk

* Butters made from raw nuts

* Sprouted or soaked legumes and cereals

Dried fruits and various types of meat

* Olive and expeller-pressed coconut oils

*Fermented foods like kimchi and sauerkraut

 

Avoidable foods

 

*fruits, vegetables, meats, and cereals that have been cooked

* Refined sugars and wheat flour

Coffee and tea are included.

* Alcohol

* Nuts and seeds that have been roasted

A refined form of oil

* Juices and dairy products that have been pasteurized

 

Advantages to one's health

 

According to Abi Rogers, nutritionist at The Gut Co., following a raw food diet may have some positive effects on one's health. According to her, "eating healthily on a raw food diet can have beneficial effects on one's health, including a reduced risk of cardiovascular disease, diabetes, and obesity." " Even while you run the danger of being deficient in some nutrients, there is a good chance that you will have significantly more of some nutrients as a result of increasing the proportion of fruits and vegetables in your diet. According to several studies, vegan diets typically contain a greater quantity of fiber, antioxidants, and other healthy plant chemicals, all of which have a significant influence on the stomach.

 

Minimal processing

 

According to the findings of a review published in the journal Nutrients, consuming ultra-processed foods may be linked to at least one or more adverse health effects, such as obesity, cardio-metabolic risks, cancer, type-2 diabetes, cardiovascular illnesses, irritable bowel syndrome, and depression. There may be some health benefits linked with having your meals in their raw form because the raw food diet prohibits any processing other than very minimal processing.

 

Rich in dietary fiber,

 

The raw food diet is a rich source of dietary fiber, which is an important nutrient for maintaining proper digestion as well as the health of the digestive tract. It is not the low-heat component of the raw food diet that makes it rich in fiber; rather, it is the amount of fruit and vegetables that you are encouraged to eat. Cooking does not diminish the amount of fiber in foods, so this is not the reason why the raw food diet is high in fiber.

 

Is eating raw food a healthy option?

 

According to Rogers, a diet consisting solely of raw foods is not appropriate for young children. A raw food diet is not something that should be given to youngsters as a recommendation. It is believed that restricting children's access to a diverse range of nutrients and caloric intake could harm the development of their brains because our brains require a lot of energy to grow and develop. If you want to switch to a raw diet at any age, it is incredibly important to conduct your study to make sure you are going to be getting all of the nutrients you need to survive and thrive.

 

Rogers also notes that certain kinds of food should never be consumed in their uncooked state. It is essential to ensure that the only meals you consume are those that may be eaten raw without any risk. Until it is cooked, foods like raw chicken can be infected with bacteria that are toxic to humans. Eating raw chicken, for instance, is not regarded as safe because of this, "she says. Potatoes should not be eaten raw since they contain starch, which, if left undercooked, can cause stomach issues. Instead, potatoes should be cooked before being ingested. When taken by humans, green potatoes may also contain the toxic toxin known as solanine, which is known to cause headaches and nausea in those who partake.

 

She also mentions that aubergines contain solanine, which inhibits the body's ability to absorb calcium and leads to a deficiency that is detrimental to humans. Aubergines are a source of solanine.

 

Be careful while dealing with rhubarb; although the stalk is harmless and can be eaten raw, the leaves can be poisonous, which can cause trouble breathing, burning of the mouth and throat, and, in some people, convulsions. Raw lima beans should not be consumed because they contain a chemical known as linamarin, which, when broken down, produces cyanide. Because this characteristic is only apparent when the beans are in their raw state, consuming them would be dangerous on a raw food diet.

 

In addition to this, Dr. Lee explains that following a raw food diet may affect aspects of your health other than the physical ones. She claims that eating a significant quantity of organic food might be quite pricey. It can also make eating out very tough and can interfere with your social life. "It can also make eating out very difficult." In addition to that, she notes that getting enough calories can be challenging. "Getting enough calories in your diet might be challenging. A protein deficiency as well as nutritional deficiencies in critical vitamins and minerals, such as vitamin B12, vitamin D, iron, and calcium, are also possible consequences of this condition. Additionally, the diet has a reasonable amount of salt.

 

This text is intended solely for educational purposes and does not provide any professional medical guidance.

Article source : https://www.livescience.com/what-is-the-raw-food-diet

Image source  : https://pixabay.com/id/photos/diet-vernier-sandwich-695723/

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