The raw food diet has been around since the 1800s, but has become extremely popular in recent years.
Supporters argue that consuming most raw food is ideal for human health and has many benefits, including weight loss and better overall health.
However, health experts warn that eating a predominantly raw food can have negative health consequences.
This article examines the pros and cons of a raw food diet, as well as how it works.
What is a diet that uses raw food?
Diets using raw food, often called unprocessed or vegan diets with raw foods, include whole or unprocessed food.
A food is considered to be crude if it has never been heated above 104-118 ° F (40-48 ° C). It is also not refined, pasteurized, sprayed with pesticides or processed in any form.
Instead, this diet allows a number of alternative processing methods such as curettage, blending, dehydration, immersion and germination.
Similar to the vegetarian diet, rough diets often rely on plants, mainly fruits, vegetables, nuts And nuts.
While most raw diets are completely plant-based, some people also eat raw eggs and drink milk. Less common, but people can also eat fish and raw meat.
In addition, the use of regular functional foods is not recommended. Proponents often assume that this diet will give you all the nutrients you need.
Supporters also believe that cooked food is harmful to human health because it destroys natural enzymes in food, reduces nutrient content and reduces "vitality" that people believe have exists in all fresh foods or "live."
People who take a crude diet to get the benefits they believe it has, including weight loss, improved vitality, increased energy, improved chronic diseases, improved overall health and reduced impact on the environment.
Summary : Raw diet is made mainly by food that has not been processed or heated at a certain temperature.
How to make diet using raw food
To make a rough diet, make sure that at least 75% of the food you eat is unprocessed.
Most raw foods are mainly fruits, vegetables, nuts and seeds. Whole grains and legumes are often allowed in this regime, but often need to be soaked or germinated before eating.
Food should be eaten
- All fruits fresh
- All kinds of raw vegetables
- Raw nuts and seeds
- Cereals whole grain and kinds of bean, Be sprouted or have been soaked
- Meat and dried fruit
- Milk nuts
- Butter of pure nuts
- Cold olive oil and coconut oil
- Fermented foods like kimchi and German sauerkraut
- Bean sprouts
- Fresh eggs or other Milk Products , if you want
- Meat or raw fish, if desired
Food should be avoided
- Cooked fruits, vegetables, meat and cereals
- Roasted nuts and seeds
- Refined oil
- Sugar and refined flour
- Sterilized juice and milk
- Coffee and tea
- French fries
- Types of processed foods and other snacks
Summary : Diets using raw food come from uncooked food. Unprocessed and refined foods are discouraged.
Is raw food better than cooked food?
Proponents of the raw food diet believe that eating mainly or all raw foods is ideal for human health.
However, like many of the core beliefs behind the raw food diet, this idea is not supported by science.
In fact, research shows that both cooked and raw foods are healthy.
One of the main reasons why a raw diet is not encouraged by cooking is because it is believed that cooking will destroy natural enzymes in food. Proponents of the raw food diet believe that these enzymes are important for human health and digestion.
High temperatures do not denature most enzymes - that is, separating or changing the shape of enzymes. However, there are also many modified enzymes in the acidic environment of the stomach .
In fact, the body inherently produces its own enzymes to facilitate chemical processes including digestion and energy production .
A core belief behind the raw food diet is cooking that destroys the nutrients of food.
Cooking can actually reduce certain nutrients in food, especially water-soluble substances such as vitamin C and vitamin B .
However, cooking actually increases the availability of nutrients and antioxidants, such as lycopene and beta-carotene .
Cooking also helps to neutralize or destroy some harmful compounds in food. For example, cooking cereals and beans reduces lectin and Phytic acid . Because of the large amounts, these substances can interfere with the body's ability to absorb minerals .
In addition, cooking also kills harmful bacteria .
For these reasons, it is important to eat both fresh and cooked foods.
Summary : Raw food is no healthier than cooked food. Cooking reduces some nutrients, but increases other substances. It also destroys some harmful compounds and kills bacteria.
Nutritional assessment: Pros and cons
Raw diet has some positive points. Mostly there are many positive points in fresh fruits and vegetables. It also incorporates other foods that are high in nutrients and fiber.
A rough diet limits the amount of food intake that is thought to cause poor health if you eat too much, such as junk food and have sugar additive.
In addition, rough diet is almost guaranteed to help weight loss because of low calorie. However, the rough diet also has many shortcomings.
When someone switches from a predominantly cooked food to a staple diet of raw food, intake calories Their can be significantly reduced. Some people find it impossible to eat enough raw food to meet the daily calorie needs .
This is partly because fruits and vegetables, although healthy, are simply not providing enough calories or protein for most meals.
In addition, cooking increases the digestibility of food, making your body easily get calories and nutrients from them. In some cases, the body receives significantly less calories from food if it is raw food .
Cooking also increases the amount of nutrients and oxidants that your body absorbs .
Finally, the crude diet tends to be unbalanced because they are mainly composed of fat or fruit to meet the caloric needs .
This means that a raw diet may not only lead to a lack of calories, but also some vitamins, minerals and proteins .
Summary : Raw diets are built from healthy foods and can cause weight loss, but they often have calories and some nutrients are too low.
Health assessment: Pros and cons
Like most beliefs in raw food diets, many health benefits are believed to have no proof.
Some studies have found that a rough diet has a positive effect on health, but most studies show it has a negative impact.
A study of people who followed a crude diet showed that this regimen reduced blood cholesterol and triglyceride levels. However, it also lowers "healthy" HDL cholesterol levels and leads to vitamin-B12 deficiency in many people .
Another study found that people who followed a rough diet for a long time had a higher risk of tooth erosion .
However, studies have consistently found that a rough diet is associated with less body fat.
A study of participants pursuing a long-term crude diet showed that it was related to the loss of a large amount of body fat .
Men lost an average of 21.8 pounds (9.9 kg) after switching to a raw diet and women lost an average of 26.4 pounds (12 kg). However, 15% of men and 25% of women in the study were also underweight.
In addition, 70% of women on a diet have experienced abnormalities during the menstrual cycle. And almost a third of women have This means that menstruation is stopped, and this may be a consequence of low body weight.
Another small study shows that people follow a raw food diet vegan They have significantly lower calories than those who do not follow the diet. However, their bodies also have low absorption of protein, calcium and vitamin D .
The same study also found that participants on a vegan raw food diet had low bone mass, possibly due to calories and the protein low .
In general, a rough diet can lead to weight loss or even improve some health signs, such as blood lipids. However, the significant risk of negative health effects is greater than the potential benefits of this diet.
Summary : Evidence has shown that a crude diet is associated with losing a certain amount of body fat. However, they are also related to serious negative health consequences and negative levels are greater than positive.
Raw diet may vary depending on allowed food and eating preferences.
If you decide to try a raw diet, here is an example of a 100% vegan raw food diet for a week.
The first day
- Breakfast: Green vegetable smoothie
- Snacks: carrots and hummus sauce live
- Lunch: pumpkin with pesto sauce
- Snacks: strawberries and almonds
- Dinner: raw vegetables
- Breakfast: pie chia seeds with fruit
- Lunch: apple salad and walnuts
- Snacks: Fresh fruit juice and nuts
- Dinner: zucchini with tomato sauce and basil
The third day
- Breakfast: Oatmeal brewed overnight with fruits and chopped nuts
- Snacks: Fresh broccoli and hummus
- Snacks: Raw sweet potatoes and fresh fruits
- Dinner: portobello stuffing
The forth day
- Breakfast: a bowl of fruit
- Lunch : figs salad and nuts
- Snacks: Fresh banana and avocado
- Dinner: living
- Breakfast: Green vegetable smoothie
- Lunch: Quinoa seeds germinate in style
- Snacks: apples and berries
- Dinner: live with
- Breakfast: oats soaked with fruits
- Lunch : avocado and fruit salad
- Snacks: sliced bell peppers and sunflower seeds
- Dinner: raw vegetables and vegetables
- Breakfast: Fresh bananas with fruit
- Lunch: living
- Snacks: sliced oranges and nuts
- Dinner : kale salad and mushrooms
Is the raw diet safe and sustainable?
In short, a raw diet does not cause major health concerns.
However, you may have problems following this long-term regime.
A staple diet of raw food makes it difficult to get enough calories, protein, vitamins and minerals.
Some people may not have enough calories from this diet. The evidence also shows that the higher the rate of raw food in your diet, the higher the risk of negative effects .
Unless you use functional foods, you may be able to increase problems from nutritional deficiencies over time as your body's vitamin and mineral reserves are depleted. Vitamin B12 and vitamin D are especially difficult to obtain in a vegan raw food diet.
However, even dietary supplements cannot compensate for the lack of calories and protein in the diet.
In addition, the risk of being exposed to food by food increases when you consume raw food .
This is especially true if dairy products, eggs or fresh meat are part of the diet. Nutrition experts recommend that these foods be eaten only when they are cooked or sterilized .
Finally, raw food diets can be challenging to keep up for a number of reasons.
For beginners, choosing food is very limited and avoiding eating cooked foods makes it difficult for you to go out to eat or eat with friends.
Avoiding cooked foods also means that food processing methods are very limited, so raw diet can become boring. Many people also find that they do not want to eat cold food.
Finally, buying too many clean, organic products can be quite expensive, not to mention the time to plan and process.
Summary : Raw diet may not cause harm in the short term, but you may experience negative effects if pursuing it for a long time.
Fresh food is a valuable part of a healthy diet. However, eating a lot of good food is not necessarily good for your health.
Cooking is an important way to process certain foods and make nutrients more digestible.
Whole or partial dietary foods can cause weight loss, but it is also difficult to meet the body's nutritional needs.
Finally, eating a combination of cooked food and raw food is an ideal way to get good health.