Raw foods are gaining popularity. Before getting on the bandwagon make eating raw food a conscious decision after taking in account health benefits and contraindications.

 

What is raw food?

As the name indicates, raw food is food that uncooked and more technically that has been not heated above 48 degrees centigrade or 117 degrees Fahrenheit.

Because of not being cooked, raw foods preserve their natural state and are replete with their natural nutrients. Also known as live food, raw food is full of vitamins, minerals, enzymes and every other natural life force that help life to thrive.

Unlike processed food, raw food has no artificial preservatives and additives which taint them. The spectrum of raw foodism, as it also known, ranges from raw veganism (i.e. no animal products) to diets that incorporate raw meat and non-pasteurized, non-homogenized milk products.

 

Raw food groups

Contrary to popular belief raw food is actually quite delicious and brings about various positive changes in the body once it is adopted as a lifestyle.

Initially, raw food groups included non-fancy items like fruits, vegetables, grains, nuts, and seeds. However, there are as many as 24 raw food groups that can be used to make simple and fresh recipes varying from delicious salads, pizzas, burgers and much more. In addition to raw fruits and vegetables raw food also includes food items such as sprouted beans, and legumes, dried fruits, raw nut butters, nut milks, raw nuts and seeds, purified water (not tap water), seaweeds, sun-dried fruits, green food powder (dried wheatgrass or algae), other organic unprocessed foods, fermented foods, such as kimchi and sauerkraut, eggs, fish, meat and raw milk.

 

Raw food versus cooked food-a comparison

The proponents of raw food uphold its nutritious value above cooked food as the cooking process changes the composition and structure of raw food. Simply put this means that the cooking and heating process kills important enzymes and nutrients which are found in the food. Enzymes are the key element which the body needs for digestion and assimilation. Killing the natural enzymes of the food puts stress on the body and can lead to enzyme deficiency as the body now needs to produce more enzymes to digest the cooked food. In another downside, the cooking process may reduce the content of water-soluble vitamins like vitamin B and C by as much as 50-60%.

However, there are definite benefits of cooked food that cannot be overlooked such as cooked food aids digestion, makes antioxidants more available for absorption and attenuates harmful bacteria and other chemicals present in the food items. 

 

Benefits of eating raw food

The word ‘raw food’ itself brings up associations of freshness and detoxification. As this group completely excludes processed foods such as baked and fried foods, the consumption of it can bring about considerable weight loss. In addition to this obvious advantage, other benefits of raw food on the physical and mental health of a person include:

 

Raw foods reduce acidity

Vegetables have an alkalizing property that helps balance the pH levels in the body and stops build up of acid. The balanced pH levels 

  • Does not allow cancer cells to thrive as these cells prefer an acidic environment
  • Improves heart conditions
  • Aids digestion
  • Improves physical appearance with healthier hair and clearer skin

The enzymes and nutrients in raw foods are untarnished

While cooking processes like heating and boiling decrease or completely kills enzymes and nutritional juices of some foods, in raw food the digestive enzymes and nutrients remain untouched. The body gets the full benefit of a nutrient-rich diet with the full impact of enzymes to break it down into molecules for better absorption. 

 

Helps maintain a healthy blood pressure

Unlike processed food, high in salt and full of trans fat and refined sugar, raw foods are low in sodium. This helps the body maintain a healthy blood pressure which is beneficial for the heart too.

 

Raw foods are high in fiber

Raw foods are rich sources of fiber which are essential for the healthy functioning of the body. Various ways in which the body benefits from a high fiber diet are:

  • Relieves constipation and aids digestion
  • Keeps the body fuller for longer thus helping with weight loss
  • Combats obesity
  • They are anti-inflammatory
  • Improves the functioning of the liver

 

Reduces risk of various chronic diseases

Switching to a raw food diet is a good way to detoxify the body and boosting your energy levels. Many raw foods are rich in antioxidants which reduce the risk of and help to keep various chronic diseases like diabetes and cancer at bay. 

 

Raw foods are lean and gluten-free

Raw foods are lean and low in calories. Fats from sources like nuts, seeds, and avocados not only help in weight loss but also keep you healthy. Additionally, raw foods groups do not consist of foods high in gluten, which makes it easier to digest.

 

Sustainable healthy living

Raw foods help to flush out the toxins from the body and people on a raw food diet experience an improved mental health, higher levels of energy, fewer mood swings and an overall transformation in individual psychology.

 

Downsides associated with raw food

 

Although a raw food diet offers a number of benefits to one’s health, there are also some concerns regarding this type of diet.

 

Nutritional deficiency 

Following only ray food diet can put you at risk of developing the nutritional deficiency in protein, vitamin B12, iron, calcium, fatty acids, and vitamin D. This combined with the fact that raw foods are low in calories might result in a low bone mass amongst raw food consumers.

 

Bacterial infection

Cooking eliminates a lot of bacteria which are found in food consumed in its natural state. Some common bacteria found in raw food which can easily infect the body are E.coli and Salmonella. These bacteria, found in both raw meat and raw fruits and vegetables, make the body prone to severe bouts of food poisoning

To prevent bacterial infections you need to thoroughly clean the raw the food. 

 

Parasite infestation in the body

Uncooked food, especially meat, has a high possibility of containing parasites that continue to survive in it. These parasites and its eggs transfer to the person’s body who consumes it. Once inside a person’s system, these parasites compete for nutrients produced by the food, leading to a possible nutritional deficiency.

 

Digestive problems

Raw foods can be difficult to digest by people coping with chronic digestive difficulties such as irritable bowl system, Crohn’s disease, and colitis. For others, it can cause inflammation in the digestive tract, which can lead to uncomfortable side effects like gas and bloating.  If the gut is unable to digest raw food, the food becomes fermented and simply gets expelled from the body.

 

Difficult to continue eating over long-term

A raw food diet is difficult to sustain over the long term as it requires a lot of discipline, organization, and preparation to ensure an adequate intake of essential nutrients. 

 

Raw foods to avoid

Some raw beans can be eaten after they have been soaked and sprouted. But others, such as kidney, soy, and fava beans, are considered unsafe to eat in the raw state. 

Other foods to avoid on a raw food diet include:

  • Buckwheat greens
  • Mushrooms
  • Peas
  • Potatoes
  • Rhubarb leaves
  • Taro
  • Cassava and cassava flour
  • Parsnips

 

Who should follow raw foodism?

A raw food diet is especially beneficial for people who:

  • Are overweight or obese
  • Have diabetes
  • Need to flush out toxins from their body
  • Have gallstones
  • Suffer from hormonal imbalance
  • Have high levels of bad cholesterol
  • Have heart diseases
  • Are prone to high blood pressure
  • Are fighting cancer
  • Prone to joint and muscle pain and soreness

 

Preparing Raw Food 

Raw food preparation techniques allow only soaking, blending or chopping and mild heating. Raw foodism signifies consuming significant amounts of uncooked, unprocessed and, in most cases, organic food.

 

Conclusion

Each individual’s dietary need is unique and the amount of raw food that one must consume depends on her constitution. However, given the health benefits of raw food, eating some quantity of raw food is better than eating none at all.

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