For years vegetarians have claimed they were healthier than those who ate meat. Celebrities have switched to a diet high in fruits and vegetables to maintain weight loss or drop weight quickly. Most mothers have told their children at one time or another to “eat your vegetables” before leaving the table.
But are you getting all of the nutrients possible from eating fruits and vegetables if they are cooked? We all know that over cooking foods can destroy the vegetables nutrients. But what about cooking foods at all – does this process destroy the valuable nutrients as well?
Promoters of the raw food diet, including celebrities such as Demi Moore, have sung the praises of this diet for years. The reality is that raw foods, or foods heated to a temperature not exceeding 116F contain essential enzymes, vitamins and nutrients which our bodies do need and make foods more easily digestible than cooked foods.
What exactly does a raw foods diet consist of? As the name implies, a raw food diet consists of unprocessed plant-based foods, and it is recommended that 75 percent of these foods be uncooked. Organic foods are also a preferred option, as pesticides used to preserve fruits and vegetables could be hazardous, even deadly, if consumed in high quantities. Typical foods consumed on a raw food diet include fruits and vegetables, nuts, beans, grains, seeds, and freshly made juices. Some of the benefits include:
More energy
Weight loss
Reduced risk of heart ailments
Younger-looking skin
Many of the benefits by eating a raw food diet are achieved due to the elimination of saturated fats, the reduction of sodium and the increase of fiber. It is known that this
combination is a recipe for the reduction of heart disease, and studies show that the risk
for some Cancers is also lowered. However, people are limited to the foods available.
Certain nutrients, such as iron and calcium, found in meat and dairy products may be lacking in a raw food diet and supplements will be needed to reduce the risk of mineral and nutrient deficiencies. As with any lifestyle change, consult a doctor or nutritionist before embarking on any new diet.
Some tips for starting and maintaining a raw foods diet are:
1) Invest in some kitchen equipment. You will need a dehydrator to heat your foods to less than 116F.
2) A reliable juicer, blender and food processor can save you time preparing your meals.
3) Sturdy Tupperware or glass containers will enable the storage of raw foods and juices for several days.
4) Plan your meals for the week.
5) Consult a nutritionist and plan on taking supplements, such as Omega-3 fatty acids found mostly in fish and meats.
6) Transition to a total raw food diet slowly. Give yourself and your body time to adapt.
7) Start with fruit and salads, weaning off of cooked meals slowly and eventually eliminate foods heated above 116F.
Commitment to a raw food diet takes self-discipline. You may be tempted to add cooked meals to your raw meals. This is not recommended, as cooked foods and raw foods are digested differently. If cooked foods, foods heated above 116F, are introduced the acids produced to digest these foods could cause indigestion and lead to discomfort.