Raw food diets are based on the principle that the cooking process strips vital nutrients from natural foods and that eating your food raw not only retains all the minerals and nutrients of fresh foods, but it makes it easier to digest and can help detoxify your system.
According to Cathy Wong at AltMedicine, the diet typically consists of unprocessed, preferably organic, whole foods such as: fresh fruits and vegetables, nuts, seeds, beans, grains, legumes, dried fruit, seaweed, unprocessed organic or natural foods, freshly juiced fruit and vegetables, purified water, and young coconut milk. At least 75% of food consumed should not be heated over 116 degrees F.
Specific preparation techniques aimed at making food more digestible and to add variety are: sprouting seeds, grains, and beans, juicing fruit and vegetables, soaking nuts and dried fruit, blending, and dehydrating food. Raw foodists have kitchen equipment consisting of a food dehydrator in place the microwave, a juicer, a blender or food processor, and seed sprouting containers.
Critics of the diet warn of nutrient deficiencies, specifically in calcium, iron, B12, protein and calories. They also say that the body produces the enzymes it needs to digest foods. Harvard anthropologist Richard Wrangham recently released his provocative new book, CATCHING FIRE: How Cooking Made Us Human, which was recently reviewed by the New York Times.
As an RD, I thought I'd hop over to eatright.org to see what the American Dietetic Association Public Relations Team had to say:
The premise of the raw food diet is to cook foods below 160 degrees Fahrenheit to keep food enzymes intact so that the body can better absorb nutrients in the food. The problem with this theory is that the body already makes the enzymes needed to digest and absorb foods.The diet contains fewer trans fats and saturated fat than the typical Western diet. It is also low in sodium and high in potassium, magnesium, folate, fiber and health-promoting plant chemicals called phytochemicals.
The raw foods diet encourages you to eat fresh fruits and vegetables, which is a definite nutritional plus. But there are real food safety risks. The diet calls for eating a variety of sprouts, many of which grow in environments that can promote harmful bacterial growth. And cooking foods below 160 degrees Fahrenheit can lead to foodborne illness.
As with any diet, when evaluating the “raw foods” approach, ask questions. If you think “This sounds too good to be true,” it probably is.
These properties are associated with a reduced risk of diseases such as heart disease, diabetes, and cancer. For example, a study by Koebnick et. al. published in the Journal of Nutrition found that consumption of a raw food diet lowered plasma total cholesterol and triglyceride concentrations; however, they also found increased levels of homocysteine and lowered HDL cholesterol. An observational study by Donaldson et. al.. published in BMC Complementary and Alternative Medicine in 2001 found fibromyalgia syndrome improved using a mostly raw vegetarian diet. Since the literature is sparse, I recommend a some peer reviewed studies like this:
Simply Raw: Reversing Diabetes in 30 Days is an independent documentary film that chronicles six Americans with 'incurable' diabetes switching their diet and getting off insulin.
Maybe a complete raw food diet isn't ideal, but neither is the Standard American Diet (SAD) where "everything fits." A recent trip to the first raw food restaurant in Portland, Maine furthered my interest in the cuisine. GRO (Grassroots Organic) Juicebar/Cafe/Chocolatier was a rewarding meal that left me awestruck. The food was moderately priced, packed with flavor, and left me with a strange food high. We feasted on:
- Sea Veggie Shitake Collard Rolls- Wilde Main sea-veggies, marinated shitakes, sprouts and choice veggies wrapped in a live collard green with almond-lime sauce and served with sesame-ginger dipping sauce
- Nori Dumplings- A creamy blend of cashew, pine nut, garlic and seasoning with shitake and spinach folded with love into a nori triangle and served with Tamari (glueten free) and Nama Shoyu (raw soy with gluten)
- Sesame Spicy Cold Noodles- Fresh Zucchini noodles tossed with crunchy vegetables and an awesome almond lime sauce
- Sin-Free Apple 3.14- A fresh and crisp apple pie with a cashew and brasil nut crust and topped with macademia sauce.
The restaurant also impressed me in its sustainability methods. The back room was sprouting much of its own food and an in house humidifier where they grew their own mushrooms. They were also composting, recycling, reusing and reducing their impact in a variety of ways. The only use local spring water that the employees must fetch daily. The restaurant was donned with literature and books for customers to educate themselves on wondrous super foods as they waited for the friendly crew to loving prepare the meal. On the wall was the quote: "Food Sovereignty: the ability of any group of people to define, create and distribute their food and water independently."