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<\/p>\nIf you\u2019re not a fan of cooking, the raw food diet may sound like a dream come true.<\/p>\n
Proponents of the diet believe that heating food above a certain temperature destroys nutrients (notably \u201cenzymes\u201d), so there\u2019s ZERO cooking on this diet. Fans also say the raw food diet has helped them lose weight. Win-win, right?!<\/p>\n
A\u00a0raw food diet plan naturally includes plenty of fresh fruit, raw veggies,\u00a0nuts, and\u00a0sprouted grains\u00a0\u2014 and those whole foods are always more nutritious than processed junk.<\/p>\n
But does it make sense to limit your diet to only raw foods? Can a raw food diet help you lose weight? And why would you shun healthy foods like\u00a0roasted broccoli\u00a0or steamed quinoa?<\/p>\n
Here\u2019s what you need to know about the raw food diet.<\/p>\n
A raw food diet is one that excludes cooked foods and relies heavily on raw fruits and vegetables, with smaller amounts of raw or soaked and sprouted nuts, seeds, grains, and some\u00a0pulses. Raw food diets are trendy, and some might be as extreme as\u00a0a mono diet. Others include a more balanced mix of\u00a0food groups.<\/p>\n
However, the raw foods movement dates back to the early 20th century, when a Swiss doctor named\u00a0Maximilian Bircher-Benner\u00a0published his work on the benefits of eating \u201ca balanced diet of raw vegetables and fruit.\u201d His research was based on\u00a0the second law of thermodynamics, which states that the more energy is changed or transferred (i.e., through cooking), the more it\u2019s wasted or lost.<\/p>\n
He also pointed out that no other species cooks their food. (Fun fact: Dr. Bircher-Benner is known for creating the original\u00a0overnight oats, still known as\u00a0bircher muesli\u00a0in Europe.)<\/p>\n
Today\u2019s raw diets stick with Bircher-Benner\u2019s \u201craw is better\u201d philosophy, but most adherents follow their own interpretation. \u201cJust like a vegan diet, there are some raw food followers who may be more lax or stricter,\u201d says Krista Maguire, R.D.<\/p>\n
\u201cWhile there isn\u2019t one set macronutrient breakdown or a master \u2018eat this, not that\u2019 food list that spans all raw food dieters, there are certain \u2018rules\u2019 that they follow \u2014 mainly the idea that the majority of your diet consists of raw foods \u2014 meaning foods that haven\u2019t been \u2018cooked\u2019 above 118 degrees Fahrenheit,\u201d she explains.<\/p>\n
But, raw foodies sometimes deviate from those rules. \u201cSome choose foods that aren\u2019t heated at all, some choose to soak or sprout foods, some rely heavily on foods higher in fat while others may rely more on low-cal fruits and veggies, and some may even eat raw meat or eggs,\u201d says Haynes.<\/p>\n<\/p>\n
Raw food devotees believe food is healthiest when eaten in its natural, uncooked form. As the theory goes (and remember that not all theories are proven), cooking food can produce toxins and zap the nutritional value of foods. What can you eat on a raw food diet? If you don\u2019t need to cook it, you can eat it.<\/p>\n
Once you remove heat from the equation, it automatically rules out any foods that you need to cook in order to enjoy them \u2014 like pasta, rice, beans, and meat (though some fringe followers due eat raw meat and technically\u00a0sashimi\u00a0would be allowed).<\/p>\n
And because veggies can\u2019t be baked, boiled, saut\u00e9ed, or stir-fried, that means healthy swaps like\u00a0zucchini noodles\u00a0and\u00a0cauliflower rice\u00a0are only allowed if you eat them raw.<\/p>\n
It also eliminates foods that are heated before they get to you \u2014 like pasteurized\u00a0dairy, processed foods (even\u00a0frozen and canned fruit or vegetables\u00a0would be off-limits), and pretty much everything containing refined\u00a0sugar,\u00a0caffeine, and\u00a0alcohol.<\/p>\n
If that sounds a little intense, you\u2019re right \u2014 the raw food diet is one of the strictest plans out there. Raw food followers typically aim to eat raw most of the time, but there\u00a0is\u00a0a little bit of wiggle room.<\/p>\n
Still, a raw food diet plan will mainly consist of\u00a0dark leafy greens, other fresh produce, sprouted grains, nuts, and seeds, and maybe some sashimi if you\u2019re not following a raw\u00a0vegan diet.<\/p>\n
<\/p>\n
Remember how we said a raw food diet might appeal to you if you hate cooking? Well, since food is allowed to be heated to a certain temperature, plenty of cooking techniques are \u201callowed\u201d on a raw food diet. You could eat foods like \u201clive\u201d lasagna, beet ravioli with cashew cheese, and apple pie with a walnut-date crust.<\/p>\n
How is that possible? On a raw food diet, dehydrating, soaking, and sprouting can replace\u00a0roasting, saut\u00e9ing, and stir-frying, but because the temperature can\u2019t exceed a certain range, the \u201ccooking\u201d time often goes up. Instead of minutes, recipes are measured in hours \u2014 especially those that require a dehydrator.<\/p>\n
And even if dishes are truly \u201craw,\u201d they will require you to prep all that produce. So, if you\u2019re looking for an excuse not to spend time in the kitchen, a raw food diet will disappoint you.<\/p>\n
We\u2019ve established that a raw food diet may feel overly restrictive, and it can be more time-consuming than you\u2019d expect to prepare your \u201craw\u201d meals. But what are the benefits of a raw food diet? There is one clear upside: You\u2019ll eat more whole foods \u2014 and a whole lot less junk food. That\u2019s definitely a good thing.<\/p>\n
\u201cThe single biggest benefit of a raw food diet is that many of the foods we traditionally consume raw \u2014 like salad, fruits, nuts, seeds, and certain whole grains \u2014 are among the healthiest foods available for human consumption,\u201d says Andy DeSantis, R.D., M.P.H., a dietitian based in Toronto.<\/p>\n
But are raw foods really more nutritious than cooked foods? It depends. Research does suggest that\u00a0certain types of cooking\u00a0can produce more potentially harmful substances called heterocyclic amines than others. And of course, a diet that revolves around\u00a0fast food and refined sugar isn\u2019t going to be the healthiest choice.<\/p>\n
As far as cooked vegetables go, however, it\u2019s a little less clear-cut. Some veggies do lose a bit of their nutritional value during the cooking process. For example,\u00a0broccoli loses about one-third of its vitamin C content\u00a0when boiled (but it loses almost none when it\u2019s steamed).<\/p>\n
Other foods actually\u00a0gain\u00a0nutritional value during the cooking process \u2014 for example, research has shown that\u00a0cooking tomatoes increases lycopene levels.<\/p>\n
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<\/p>\n
And there are plenty of other reasons to cook certain foods: \u201cThere are certain foods that many people find easier to digest when cooked, including raw veggies,\u201d says Haynes. \u201cAnd some foods are inedible or unsafe to consume if not cooked, like beans, grains, and animal proteins.\u201d<\/p>\n
While there are enzymes in raw foods, they aren\u2019t necessary for digestion. \u201cDigestive enzymes are produced in the body, so we don\u2019t need to eat enzymes through food for proper digestion,\u201d she says.<\/p>\n
One more important factor to consider \u2014 if you don\u2019t like raw veggies, you\u2019re not going to eat them. Case in point: I like roasted cauliflower, but there\u2019s no chance of me crunching on raw florets.<\/p>\n
So even if cooking cauliflower lowers the nutritional content slightly, it would still be better than the\u00a0zero\u00a0vitamins and minerals I\u2019d get if raw cauliflower were the only option and I opted not to eat it.<\/p>\n
\u201cFor those who don\u2019t like the taste of raw vegetables, it\u2019s much better to eat cooked versions than none at all,\u201d says Haynes. \u201cThe best thing is to choose a variety of foods, both raw and cooked, for a well-rounded, nutritious diet.\u201d<\/p>\n
DeSantis agrees: \u201cThe best advice is to enjoy a variety of vegetables, prepared in a variety of different ways.\u201d<\/p>\n
What are the risks of a raw food diet? First and foremost, the raw food diet is restrictive. And, as you know,\u00a0when a diet is too restrictive, it\u2019s harder to stay on track for the long haul. \u201cIt\u2019s hard to eat out, or on the road, or at social functions,\u201d says Ashvini Mashru, R.D.N.<\/p>\n
Also, because there are so many foods on the forbidden list, getting the nutrients you need can be a challenge. \u201cRaw food diets are extremely limiting and are often lacking in essential nutrients,\u201d Haynes says.<\/p>\n
If you\u2019re trying to subsist on raw foods alone, it could even \u201c\u2026be dangerous if not planned out in advance,\u201d she cautions. \u201cIt is doable but would need extreme attention to detail that the average Joe would most likely find difficult.\u201d<\/p>\n
Take protein, for example \u2014 not only is the raw food diet typically meat-free, but some of the\u00a0best vegetarian sources of protein\u00a0are also banned, so it\u2019s even hard to get your recommended intake. Yogurt and cottage cheese are typically pasteurized, for example. And eggs and most beans need to be cooked, while tofu is prepared in such a way that it\u2019s not a raw food.<\/p>\n
Bottom line: \u201cFollowing a raw food diet isn\u2019t something that\u2019s realistic for most people long-term,\u201d says Mashru, who owns Wellness Nutrition Concepts, based outside Philadelphia. Haynes concurs, \u201cAvoiding cooked foods like veggies, beans, fish, or grains means missing out on some extremely beneficial nutrients.\u201d<\/p>\n
Then there\u2019s the issue of fiber, one nutrient that you do get plenty of when following a raw diet.\u00a0Most of us don\u2019t get enough fiber, but there can be too much of a good thing. Suddenly switching to a high-raw or all-raw diet may drastically increase your fiber intake. While there\u2019s no specific quantity of fiber that is considered too much, Haynes says, \u201cit\u2019s best to increase fiber intake slowly to allow your body time to adapt.\u201d<\/p>\n
She advises\u00a0drinking of plenty of water\u00a0to keep that fiber moving through your system, or it could cause constipation. \u201cThis is the exact opposite of what one may expect after a large dose of fiber,\u201d she says. \u201cIf someone is following a raw diet and realizes certain foods aren\u2019t agreeing with them, then make adjustments just like you would on a non-raw diet.\u201d (That is, choose foods higher in\u00a0healthy fats\u00a0and\u00a0protein\u00a0and lower in fiber.)<\/p>\n
\u201cNutrient deficiencies while following a raw diet are way more likely to come from lack of consumption of certain nutrients from foods or inadequate supplementation versus nutrients bound by consuming too much fiber,\u201d says Haynes.<\/p>\n
Eating more fruits and veggies \u2014 and fewer processed foods \u2014 is always a healthy habit. And needless to say, if you banish pasta, burgers, chips, and cookies from your diet, you\u2019re probably going to see some positive results on the scale. But it\u2019s not the lack of cooking that will suddenly spur your\u00a0weight loss.<\/p>\n
\u201cThere is nothing necessarily magical about a raw food diet that will cause you to lose weight,\u201d DeSantis says. \u201cBut eating more healthful, nutrient-dense foods may help you better manage your weight.\u201d<\/p>\n
You can get those benefits from a plant-based diet (like\u00a0the vegan version of 21 Day Fix), without swearing off beans, grains, nuts, and all those other healthy staples that make your meal plan more manageable. And the restrictive rules of the raw food diet can make it hard to sustain over the long term, so you may not stick with your raw food eating plan long enough to lose weight.<\/p>\n
There\u2019s no reason to stop cooking your food. If you\u2019re in the mood for raw peppers or sprouted lentils, awesome. But if you\u2019re craving\u00a0roasted chickpeas,\u00a0cauliflower nachos, or\u00a0grilled veggie skewers, start cooking! There is nothing magical about raw foods and harmful about cooked ones.<\/p>\n
If you feel inspired by the raw food diet, Mashru suggests adding some raw food recipes to your\u00a0meal plan. But getting too hung up on following a plan\u00a0\u201cperfectly\u201d can get in the way of your weight-loss goals, so focus on getting more lean protein, fruits, veggies,\u00a0whole grains, and healthy fats in your diet \u2014 and stress less about how they\u2019re prepared.<\/p>\n","protected":false},"excerpt":{"rendered":"
If you\u2019re not a fan of cooking, the raw food diet may sound like a dream come true. Proponents of the diet believe that heating food above a certain temperature destroys nutrients (notably \u201cenzymes\u201d), so there\u2019s ZERO cooking on this diet. Fans also say the raw food diet has helped them lose weight. Win-win, right?! […]<\/p>\n","protected":false},"author":1,"featured_media":1858,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1857","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/1857","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/comments?post=1857"}],"version-history":[{"count":0,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/posts\/1857\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media\/1858"}],"wp:attachment":[{"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/media?parent=1857"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/categories?post=1857"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ozhelp.org.au\/blog\/wp-json\/wp\/v2\/tags?post=1857"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}