Raw food, its benefits and how to get started

by S.C & T.C.

What is raw food?

Raw foodism is a diet of primarily unheated food or food cooked to a temperature of less than 115 degrees Fahrenheit (46 degrees Celcius). Below this temperature, the nutrients are not destroyed. Raw food is alive, full of life forces, enzymes, vitamins and minerals. Besides being mostly uncooked food it is also unprocessed and often organic foods, like fruits, vegetable, nuts and seeds, but other forms may include animal products and/or meat. The single biggest mistake that raw foodists make with their diet is over-eating certain macro-nutrients: namely fat. For example, be aware that 4-5 oz (110-140g) of walnuts is about 740-920 calories, 82% of which come from fat. One should limit the use of nuts, seeds and other fats. The diet should be made up mostly of fruits and vegetables. To be healthy you don’t have to be 100% raw but if you want to try fully raw (even for 30 days), the best results are seen in those who follow the low fat approach.

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What is Raw vegan food?

It is raw food that excludes not only meat and fish, but also dairy products, eggs and often honey, as well as other animal-derived substances. A raw vegan diet includes raw vegetables and fruits, nuts and nut pastes, grains and legume sprouts, seeds, plant oils, sea vegetables, herbs, and fresh juices.

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What is raw vegetarian food?

It is a raw plant-based diet with or without the inclusion of dairy products or eggs and with the exclusion of meat (red meat, poultry, seafood or by-products of slaughter).

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What are some of the benefits of raw food?

First of all raw food gives you a heart opening natural high! Eating raw foods increases your energy. There are a few reasons for this; one is that your body doesn`t have to spend as much energy digesting your food. Raw food also contains enzymes (the first thing lost when food is heated above 118 degrees Fahrenheit), which are proteins that aid digestion, immune function, brain activity and energy production. Once the natural enzymes in food are destroyed, your body must then draw upon its well of enzymes for digestion, which takes energy and leaves you feeling sluggish after a meal. Our bodies are about 90% water when we are born and reduce to about 60% water when we die. The process of aging is closely related to dehydrating. Cooking foods dehydrates them, while raw foods maintain a high water content. Cooking food also destroys 50-80% of vitamins, minerals and anti-oxidants. Therefore many people feel years younger when they eat raw. Most of us are acidic from eating a diet of processed food, wheat, sugar, meat and fish. Raw foods are alkaline and help us to balance our bodies PH. Additionally, the molecular structure of oil changes when exposed to heat making it toxic to the body.

Additional benefits of eating raw the right way are:

Easier digestion
A sharper brain
A radiant complexion
Clear eyes
A stronger immune system
Increased energy and the need for less sleep
An overall feeling of well-being
Weight loss

The most important thing to remember as you begin to change your lifestyle is not to just focus on raw food but also on exercise. 75% of all the good you do changing your diet and including raw will be lost if you don’t exercise.

Raw food might reduce the risk of cancer One clinical study showed that eating raw, cruciferous vegetables (such as cabbage, Brussels sprouts, broccoli, kale) may reduce the risk of bladder cancer. Researchers noted that cooking cruciferous vegetables robs them of their isothiocyanates, agents that alter proteins in cancer cells. They found that even a few helpings a month of raw crucifers seems to lower the risk. Another study that reviewed findings of about 50 medical studies on the raw versus cooked debate showed that eating raw vegetables helps reduce the risk of oral, pharyngeal, laryngeal, esophageal, and gastric cancers.

Other benefits of Raw Food Aside from the personal health benefits, eating local, sustainable raw foods creates a healthy planet. We can reduce our ecological footprint – less water consumption, air pollution, excess methane from animal farts/poops, toxic runoff into the waterways and no forests being cut down for animal grazing or to grow animal feed.

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Pros and cons of a 100% raw foods lifestyle

PROS OF 100% RAW FOOD LIFESTYLE:

By not eating cooked foods you’ve already eliminated 99% of common culprits that damage health, such as fried foods, excess animal protein, grains, wheat and gluten, MSG and preservatives. Therefore most of the benefits of the raw food diet come from the avoidance of these products and not from the fact that the food eaten is raw. However, there are a few benefits that are specific to the ‘rawness’ of the diet.
Increased Energy: The main pro of the 100% low fat raw approach is a greater sense of vitality. Most people report increased energy and a better mood. You’ll also find that you need less sleep (1-2 hours) but awake feeling fresh and ready for the day without needing that cup of coffee. This is because raw foods require less energy to digest than cooked foods
Easier to stay consistent: Eating 100% raw makes it easier to avoid going off the wagon completely! If you allow yourself some cooked vegetables, you might quickly escalate to more ‘fatty’ cooked foods and pretty soon you’re no longer eating raw.
Better for those with an active lifestyle: This diet is considered best if you lead an active lifestyle. The stable blood sugar and high energy provided by fruit alone is great for endurance sports such as running or cycling. It is also very easy, practical and quick to “cook” a raw meal.
Better for weight management: It’s easier to reach your ideal weight on 100% raw than on a mostly raw diet.

CONS OF 100% RAW FOOD LIFESTYLE:

Vitamin B12 deficiency. B12 is found naturally only in animal products. It is critical to nerve and red blood cell development. Deficiencies can lead to anemia and neurological impairment. Some studies suggest that vitamin B12 might be available in some plant foods but it is not proven whether they correct B12 deficiency.(1)
Vitamin D deficiency: people who do not eat meat or dairy products should be vigilant about their vitamin D intake — especially for people who live in northern climates. Low levels of vitamin D can lead to weaker bones.
Calcium loss: raw diets can be high in sulfur-containing amino acids – nuts and grains, for example — which can increase bone calcium loss.(2)
The Aspect of Social Isolation: is by far the most negative aspect of this lifestyle. On a 100% raw diet, you can’t fully participate in normal social society. Eating out with friends becomes problematic. Most low fat raw foodists tend to avoid travelling or they only go to destinations that cater for raw foodists.
Increased Cost of Food: Depending on where you live, a raw foods diet costs more than any other diet especially if you’re buying plenty of fruit & superfoods (e.g. Maca powder, nori, spirulina, etc). This is why many raw foodists head to warmer climates like Asia, where the fruit is considerably cheaper.
Body Sensitivity: The more pure your diet is, the more sensitive your body becomes. Going back and forth between 100% raw and eating some cooked food even creates a lot of problems, which is why many advocate a partially raw lifestyle.
Detrimental Dental Health: Many raw foodists (after a few years living this way) experience significant dental problems especially enamel erosion caused by the frequency of exposure to fruits. A lot of people get dental issues on a raw food diet not specifically because of the fruit but likely because an underlying issues in your mouth, if there’s a lot of bacterial activity that you might not know about. So if you eat this way, a rigorous dental hygiene program is needed.(3)
Cravings: The raw curse, which often leads raw foodists to binge out on high fat dried fruits and nuts such as dates and macadamia.

Many leading raw foodists advocate 100% raw as the only way to go but many believe that this is too difficult for most people. We are living in a world where we are constantly coming into contact with cooked foods and to refuse them continually can be challenging and socially awkward. It’s important to have a healthy mind as well as a healthy body and some cooked whole foods can provide additional nutrients. If you maintain just 50% raw, you will experience a huge increase in your well-being.

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Pros and cons of a mostly raw foods lifestyle

To qualify as mostly raw, the diet should be 70-80% raw. The best applications of this lifestyle are:

Eating raw all week but allowing 1 day/week or a few times/month eating something cooked.
Eating raw every other day.
Eating a small cooked meal every evening but eating some raw ingredients along with it too (e.g. salad and steamed vegetables).

PROS OF MOSTLY RAW:

More Flexibility as previously mentioned.
Less Sensitivity: One of the great side effects of being less pure may be a hidden benefit. Being less sensitive to foods means you’re less likely to get sick.
More Variety: Variety is the spice of life or so they say! Research shows that having a combination of both raw and cooked vegetables is best for overall nutritional balance.
Less Fruit Sugar: Having less reliance on fruit sugar at every meal may be a benefit to some people battling with blood sugar issues such as candidiasis or dental problems.
Easier in Winter: Long and cold winters are one of the main reasons why raw foodists might not stick to fully raw all year round.
Longevity and Health: For longevity, there is no evidence that eating a 100% raw diet is more beneficial than eating a mostly raw diet

CONS OF MOSTLY RAW:

The slippery slope: It may be hard to limit yourself to cooked foods
Slightly less vitality: Digesting cooked foods (in comparison to 100% raw) will make you feel more tired

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Getting started: What you need in the kitchen!

Setting up a raw food kitchen is easy when you know how. Having the right tools in the kitchen not only makes raw food creation so much simpler but also speeds up preparation time. Some of the kitchen equipment can be quite expensive. However, you can keep your budget to a minimum with cheaper alternatives to help you start your raw food journey.

Knife and cutting board: the bare minimum is a good chef knife anywhere from a 6-10 inch (15-25 cm) chef knife depending upon what feels good in your hand, and a good cutting board. Bamboo cutting boards are great because you are not going to have mold growing on it and they seal themselves when you wash it.

Blender: A good quality blender really helps in a raw food kitchen. If you were going to invest in one piece of equipment, let it be the blender! Popular brands are Vitamix (the Rolls Royce of blenders), BlendTec and the K-Tec Champ. The downside is that they are all very expensive but they last a lifetime. Don’t worry if you can’t afford one of these deluxe models – an off the shelf regular 700 watt blender can last for many years and still create amazing raw smoothies, soups and sauces. If you are on a budget, then look for a cheaper model with a variable speed dial rather than just an on/off switch and a high/low switch.

Food Processor: The food processor is used for chopping up dry or whole ingredients without adding more liquid whereas the blender is used to whip up ingredients with water/nut milks to create a creamy smooth texture. A food processor literally will save you hours of chopping time. It processes and chops (and grounds) into small bits nuts, seeds, vegetables and fruits. It usually comes with attachments for shredding and slicing too. A favorite model among many raw chefs is the Cuisinart Elite Collection. There is a 4-cup work bowl nested inside the big bowl, plus the adjustable 6-position slicing disc and reversible shredding disc. It provides home chefs with multiple food processors in one! The exclusive SealTight™ Advantage System is designed to deliver maximum bowl capacity and clean processing and pouring. It is truly the finest food prep appliance available for today’s modern kitchen.

Juicer: Many raw foodists like to start the day with either a smoothie (using a blender) or a fresh juice. If you prefer the latter or want to start growing and enjoying your own wheatgrass, then you need a good juicer. There are several types of juicers available, which vary in their abilities, quality and price. These include:

Centrifugal juicers – cheapest but the juice is not completely extracted so there is more waste and they have a shorter lifespan
Hydraulic Press Juicers – the most expensive type of juicer but does allow the maximum amount of juice to be separated from the fiber pulp
Masticating Juicers are priced somewhere in the middle of the above two juicers. They might be heavy but they do everything from quality juicing to processing nut and seed spreads to making delicious ice-cream! A masticating juicer is especially good at juicing the very important green leafy vegetables such as wheatgrass, spinach, parsley, cilantro, kale, Swiss Chard, etc. While a centrifugal juicer can juice green leafy vegetables, the centrifugal juicer is nowhere near as efficient as a masticating juicer in this regard.

Spiriliser: By far the most fun inexpensive piece of equipment to have in the kitchen is a spiraliser for making salads that not only taste good but look good too! This great kitchen tool will enable you to make ‘spaghetti’ shaped noodles with an array of different hard vegetables like zucchini, beetroot, carrots, cucumber, daikon, green pepper, etc. A great spiraliser on the market today is the ‘Spirooli 3 in 1 Slicer’. The 3-in-1 Spirooli slicer is a practical and innovative way to beautifully shred, slice and chip most vegetables and fruits. It has 3 interchangeable blades and is very easy to use. It has suction cups feet to hold it in place while you work. The 3 blades are a slicer, a large noodle and a medium noodle. For small noodles like angel hair style see the Spiral Slicer (formerly Saladacco/ Spiralizer). Some call it a garnishing machine. The Spiral Slicer will complete your slicing needs by allowing you to do very fine noodles.

Dehydrator: If you want to get into being really raw, the ultimate luxury kitchen tool is the dehydrator. It is the raw foodist oven, which allows food only to be cooked (dried) at low temperatures to preserve enzymes. The most popular dehydrator comes in a box shape with shelves that sit inside in a stackable tray design. The best dehydrator is the Excalibur nine tray with built-in timer (Excalibur also does a smaller 5 tray model). Some raw foodists recommend purchasing reusable ParaFlexx non-stick sheets as well. The dehydrator can be used to make falafel balls, banana bread, burgers, flax crackers, dehydrated vegetable or fruit crisps and spicy sunflower and pumpkin seeds. Using a dehydrator can be tricky because a lot of people think the lower the temperature they use in a dehydrator the better and that’s really not true. Dehydrated foods can develop mold and bacteria very easily. For example, with something that is thick and high in water content, you need to turn the temperature up in order to get the food warm enough to start evaporating out the moisture or if you have something thin with low water content you need to turn the temperature down.

Other Essentials: Every raw kitchen also needs measuring cups, measuring spoons, a nut milk bag (which can be used to also make nut cheeses), jars for storing sauces, good sharp knives, spatulas (for using with blender and food processor) and a coconut chopper if you’re lucky enough to live somewhere where you can get fresh coconuts.

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Getting started: 11 handy tips

Ensure that you have at least five of your favorites salad ingredients in the fridge, e.g. tomatoes, lettuce, red cabbage, cucumber and zucchini. (It’s always handy to keep zucchini in the fridge so you can easily make ‘spaghetti’ with your spiriliser).
Keep at least one sprouted item in your fridge such as mung beans as they are easy to sprout or alfalfa. They’re also handy for throwing in salads, soups or wraps.
Keep a supply of your favorite fruits in the fridge (especially those that you like to juice). To maintain freshness and for convenience you can also freeze fruits like peeled and chopped bananas, mangoes and papaya (they’re also great for making ice-cream if your juicer allows). You can also keep supplies of the following in the freezer: shelled nuts, seeds, dried fruits, carrots, coconut and grains.
Keep ingredients like lemons, ginger, tahini, onions and olive oil on hand to make up a quick salad dressing. If you intend to eat partially raw, keep your favorite shop bought low-fat dressing in the fridge.
Keep some sauerkraut in your fridge. Once made, this tasty food will last for many weeks. It is a healthy addition to many recipes and makes a great condiment or side.
Keep a piece of fresh ginger root in your fridge and another piece in a plastic bag in the freezer. If you’re out of fresh, you can flavor foods by grating in a little ginger.
Make up a small amount of almond butter and keep in the fridge or freezer. Alternatively, you can purchase in a health food store. A teaspoon or two of almond butter on crackers or added to sauces or smoothies is a great way of getting some protein.
Mix up a batch of your favorite pate each weekend and add different flavors to vary the taste during the week.
Get your healthy snacks ready and organized in advance! Keep a jar of pumpkin seeds/ sesame seeds/ sunflower seeds in your food cupboard. They can be eaten as they are, thrown in salads or dehydrated in spice and flavors
Make up a large batch of your favorite healthy dip and pre-slice carrots, zucchini and cucumber. Popular raw dips are hummus, marinara, spinach avocado and hot mustard sauce.
Enjoy it! Make sure that you make it a fun activity. Don’t be afraid to try your own recipes, laugh if something doesn’t taste quite right and feel your body smile when you feed it so many delicious whole foods.

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Recommendations while on a raw food diet:

When you start give yourself a fair trial. Start with a goal of 30, 60 or 90 days and learn from experience. See how that feels and maybe you will want to do it for longer.
Keep a good oral environment and healthy teeth. One is you need to clean your teeth at least once a day very thoroughly. Use a mouthwash after every fruit meal including juices and smoothies. Use dental floss after every solid meal. Also, you can get an irrigator that will spray a very concentrated jet of water in between your teeth and you can add maybe some baking soda once in a while, not too much, to neutralize the bacteria.
A great and quick snack to prepare are nuts. After coming back from work, soak nuts in water overnight to bring them back to life and to facilitate digestion.
Take Vitamin D and Vitamin B12 supplements or if you have enough time, your skin cells can manufacture vitamin D when exposed to adequate sunlight. Ten to fifteen minutes of bright sunlight on the arms and face 2 to 3 times per week is usually sufficient time to manufacture enough vitamin D to meet one’s needs.(2)
Raw vegans should make sure they get a minimum of 525 mg of calcium per day. It would be best to get 700 mg per day for adults, and at least 1,000 mg for people age 13 to 18 when bones are developing. This can most easily be satisfied for most vegans by eating high-calcium greens on a daily basis and drinking a non-dairy milk that is fortified with calcium.
Make sure you get enough sleep, exercise and have a positive attitude.
Focus on light eating. Focus on fresh, water-rich, fiber-rich fruits, vegetables and low fat. The less energy your body has to use for digestion the more you’re going to have available for cleansing, healing, repairing and vitality. Natural juices are great because you get all the vitamins, minerals and enzymes without making your digestive system work.

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References:

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