When it comes to diets and eating styles, every day new modalities emerge that present nutritional and nutritional alternatives for people, either according to their tastes or according to the objectives they have (such as losing weight).
One of them is the raw food diet, which consists (as its name suggests) in consuming raw food in most of the diet. This in turn means a series of benefits for the organism, including weight loss, disease prevention and better health.
But is it really healthy? Experts indicate that adopting a raw food diet can have negative effects on health. However, it will depend on the way you adopt it and the measures you take when carrying it out.
Guide to the raw food diet
1.What is the raw food diet?
As previously mentioned, the raw diet supposes eliminating almost all the cooked foods of the diet, substituting these for other raw or unprocessed foods.
In the raw food diet, the food cannot have been subjected to temperatures that exceed 40 Cº, or failing that, they have had some cooking or alternative preparation, as could happen with pasteurization, dehydration, refined foods, and mixtures, among others.
Now, what is the meaning of adopting the raw food diet? Some people argue that, by subjecting food to a cooking procedure, they would be losing a large amount of essential nutrients for every human being. In fact, it is not recommended to use nutritional supplements when doing the raw diet, since raw foods can supply any need that the organism has.
Most people who adopt this diet often ensure that, in addition to perceiving all the nutrients of each food, they can also experience positive effects such as weight loss, increased energy, improved vitality, and even, decrease a negative impact on the environment by the use of fuels in the kitchen.
2.What foods are included in the raw food diet?
Some experts point out that the raw food diet can have a great similarity with the vegan-vegetarian diet, since most of the foods consumed are fruits, vegetables, nuts, seeds, some legumes, and unprocessed cereals.
2.1 Foods that can be consumed in the raw food diet
- All raw fruits and vegetables.
- Nuts such as nuts, almonds, peanuts (peanuts), among others.
- Raw legume cereals, may or may not be germinated.
- Olive oil and coconut oil.
- Raw eggs or dairy products.
- Raw meat or fish
2.2 Foods that cannot be consumed in the raw food diet
- Vegetables, fruits, meats and cooked grains.
- Baked foods
- Refined oils
- Table salt.
- Sugar and refined flour.
- Coffee and tea.
- Rice and pasta.
- Any other processed food.
3.Is the raw food healthier than others?
Surely before the discovery of fire and its use for cooking, human beings had to eat raw food to be able to live.
Today, thousands of years later, we can see that the practice of eating raw foods still does not go out of style and that, regardless of their benefits, some people prefer to opt for these rather than processed or cooked food.
Although those who practice this diet assure that it is healthy, there is no scientific basis that can corroborate how healthy the raw diet can be, or in its absence, what its main consequences. In fact, according to a study it was possible to determine that both the cooked diet and the raw diet can produce health benefits.
It is believed that when the food is subjected to high temperatures the denaturation of the enzymes takes place; however, when eating raw foods, exactly the same happens when they reach the stomach: the stomach acid and the digestive process in general are responsible for denaturing the enzymes.
Another belief is that when cooking food a lot of nutrients are lost. And yes, probably some of the water-soluble vitamins such as vitamin C or B vitamins can be lost, but cooking can also boost other nutrients, such as antioxidants, lycopene and beta-carotene.
Finally, the cooking process also helps to eliminate bacteria and other harmful compounds such as lectins and phytic acid. In any case, it is important to eat both raw and balanced foods to obtain the best nutrients according to the characteristics of each food.
4.Benefits and negative effects of the raw food diet
Undoubtedly the raw food diet can cause various benefits to the body; however, it can also lead to a series of negative effects that end up affecting your body beyond the benefits it generates.
4.1 Benefits of the raw food diet
- Limit the consumption of harmful foods such as refined sugar or flour.
- Includes foods rich in vitamins, minerals and fiber such as fruits and vegetables.
- Guarantees weight loss, especially for being low in calories.
4.2 Negative effects of the raw food diet
- Precisely because it is low in calories, some people may suffer an imbalance in their body for not meeting their daily caloric needs.
- Eating raw foods can cause stomach problems.
- In the medium and long term they can generate a great nutritional imbalance, due to the carbohydrate deficit that the raw food diet supposes.
5.How long should the raw food diet be?
As long as the raw food diet is carried out for a short period of time, it does not have harmful effects on health.
However, when the raw diet is maintained for a long period of time, a deficit of essential nutrients such as carbohydrates, proteins and some vitamins-minerals originates.
In any case, a solution to this would be to supplement the raw diet with some nutritional supplements, replacement shakes, protein powder or other types of supplements.
Definitely raw foods are vital to maintaining good health, whatever diet they are included in. However, consuming them in excess could lead to negative health effects. In addition, cooking food contributes to better digestion and absorption of nutrients.
On the other hand, although the raw diet contributes to weight loss, maintaining it for a long period of time causes a nutritional imbalance.
Therefore, the best solution is to combine raw foods and cooked foods to achieve a better absorption of nutrients and, of course, enhance the positive effects on health according to the properties of each one of them.
Related Wiki Link: https://en.wikipedia.org/?title=Raw_food_diet&redirect=no