People who follow raw food believe that raw foods can improve their health, well-being, and possibly reduce the risk of medical conditions.
People interpret raw foods and their meanings in different ways. Some people will eat cooked food, while others will not. For some people, it is a way of life, and for others, it is a matter of choice.
There are three main types of raw food:
⦁ Raw vegan diets do not include all animal products; they only focus on plant-based foods.
⦁ Raw vegetable foods include plant-based foods and raw eggs and unprocessed dairy products.
⦁ Omnivorous Raw foods include plant-based foods, raw animal products, and raw or dried meat.
The following foods are suitable for most raw foods:
⦁ raw fruits and vegetables
⦁ dried fruits and vegetables
⦁ Freshly processed fruits and vegetables
⦁ nuts and green seeds
⦁ Green nut butter, such as peanut butter and almond butter
⦁ Peanut milk, including almond milk
⦁ Coconut milk
⦁ cold-pressed olive oil or coconut oil
⦁ nutritious yeast
⦁ dried fruit
⦁ Raw food powder, such as dried wheatgrass grass or algae
⦁ cooked foods, including kimchi and sauerkraut
⦁ Clean water, but not tap water
⦁ refined oils
⦁ table salt
⦁ refined sugar and flour
⦁ coffee, tea, and alcohol
- It is full of nutrients.
- Raw foods usually contain fruits, vegetables, nuts, and legumes, all of which are essential for a healthy diet. Eating a variety of these foods will provide you with plenty of vitamins, minerals, healthy fats, and protein.
- Cooking destroys certain nutrients, such as vitamin B and vitamin C dissolved in water, so eating raw foods ensures better recovery.
- Digested foods are often high in salt, added sugar, and saturated fats. They can lead to inflammation of the arteries and heart disease. Therefore, reducing or eliminating processed foods can have significant health benefits.
- Weight loss
- If a person wishes to lose weight, dieting, especially raw foods, can help. This is because raw foods are usually low in calories, and plant-based foods are high in fiber, which makes one feel full for a long time.
- Storing enzymes in food
- According to some sources, the cooking process may destroy or alter the natural enzymes in the diet, as well as certain essential vitamins.
- The idea is that nature has given each food its own unique blend, and these essential enzymes allow a man to digest his food to the fullest. Proponents claim that only raw foods are, therefore, “healthy” foods.
- However, these enzymes found in food are mainly excreted by stomach acid. Our bodies have the necessary enzymes to digest food.
- Other benefits
- Some people believe that raw foods will lead to the following benefits, although this can be scientifically proven:
- Extra power
- Clear skin
- Better digestion
- Some foods are unsafe to eat without being cooked. The cooking process breaks down toxic chemicals in some foods, and some carry the risk of food poisoning.
- According to the Centers for Disease Control (CDC), uncooked animal products are likely to cause food poisoning. These include:
- raw and undercooked meat, including chicken
- raw or lightly boiled eggs
- Unpasteurized milk and processed products
- raw shellfish
- People can also get food poisoning from uncooked fruits and vegetables. This is less likely to be the result of cooked fruits and vegetables because the cooking process kills germs. The CDC recommends that you wash the product regularly before eating it.
- Nutritionists and nutritionists suggest that people who follow raw foods should eat the following foods with caution:
- Buckwheat: Buckwheat vegetables can be harmful when raw, although little research has been done on their effects on humans. Excessive consumption of food containing buckwheat may cause toxic effects, such as sunburn, or photosensitization.
- Kidney beans: Kidney beans contain a chemical called phytohaemagglutinin. Crude kidney beans and kidney bean seedlings can be toxic. Many vegetables contain phytic acid, which can prevent the absorption of other essential minerals. Cooking reduces the level of phytic acid.
- Shoots: Sprouted seeds, such as alfalfa shoots and bean shoots, canTrusted Source harbor Salmonella, E. coli, or Listeria bacteria also cause food poisoning.
- Cassava: Cassava, also known as yucca or gaplek, can be dangerous when green. People need to peel, chop, and cook these vegetables to make sure they are safe.
- Raw eggs: Salmonella bacteria are present in some eggs, which can cause serious illness and even death. Cooking eggs kills germs. The CDC recommends that fat-free eggs be used when cooking raw or undercooked eggs.
- Seafood and mussels: Raw foods, seafood, and mussels can transmit harmful bacteria. The CDC recommends that people avoid raw seafood.
- Milk: Uncooked milk may contain Listeria, bacteria that can cause serious infections and are linked to pregnancy complications. According to the CDC, non-pasteurized milk contains the same health benefits without risks.
Does cooking kills the nutrients?
- If you boil your vegetables to forget, you may not be there. Long cooking times and prolonged exposure to water both deplete the nutrients in your vegetables, making cooked versions less nutritious than undercooked ones.
- Generally, just eating any well-prepared vegetables means doing well on a healthy diet. But if you want to increase the number of nutrients you get from every bite, being aware of how cooking affects nutrient density can help.
- Heat and Water: Enemies of Soluble Water Vitamins
- Why is boiling so bad? Because it combines high temperatures with direct exposure to water – a one-two punch for nutrient depletion. Heat can make other compounds – including certain vitamins, such as vitamin C – less stable, so they begin to decompose before food reaches your mouth. And water-soluble nutrients, such as B vitamins and vitamin C, can be absorbed into the cooking water and then thrown away literally.
- Oxidation Reduces Nutrition
- Exposure to air and cooking oil can reduce the amount of food your vegetables eat. Some of the health benefits of vegetables come from antioxidant content – but some of those antioxidants can be oxidized during cooking, making them ineffective. Cooking oils always oxidize as they heat up, reduce vegetable antioxidants, and air can have the same effect – albeit slower – too.
- But There Is More
- In some cases, cooking will increase the nutritional value of your vegetables. Carotenoids – a family of antioxidants that give certain vegetables a red, yellow, orange, or pink color – tend to be extra bioavailable after cooking. Carrots, for example, contain the highly active beta-carotene – an orange carotenoid that your body converts into vitamin A – after cooking. And cooked tomatoes provide more lycopene, a stronger red antioxidant, than green.
- Important: Enter Variety
- If you want to get more nutrients in each vegetable diet, adjust your cooking method depending on the nutritional content of the food. Make a delicious side dish by roasting carrots until tender, or grill tomatoes for a lycopene-rich salad.
- For some vegetables, stick to ways to cook your food faster and with less exposure to water. Grease that side of broccoli, or grease your spinach with a drop of low sodium stock instead of cooking oil.
- Other than that, just cook your vegetables the way you like them. The most important thing is to eat a lot of vegetables – do not overdo the recipes.
Best Ways to Eat Raw Vegetables
- Raw vegetables are eye-catching as they are popular with taste buds; their range of bright colors is amazingly beautiful. In fact, when the colors of the vegetables you enjoy are bright and varied, you are more likely to eat the nutrients. Raw vegetables retain their bright colors and provide high-quality nutrients, including many vitamins and minerals as well as fiber. Many raw vegetables are also plentiful, but soft when cooked. Use common sense when finding ways to eat raw vegetables, as you can add them to any meal.
- Like a brightly colored, tasty, and a nutritious side dish or a large meal, you can’t beat a large salad filled with a variety of raw vegetables. Add any vegetable mixture that suits you. Consider using a variety of lettuce, such as green or red leaf lettuce, romaine, mesclun, and Boston lettuce. Add vegetables – arugula, dandelion, and baby vegetables – as well as fresh herbs, such as parsley, cilantro, and dill. Chop raw carrots, legumes, cucumbers, red onions, crushed garlic, peppers, broccoli, and cabbage. The spinach salad, which includes fresh spinach and mushrooms and chopped red onions, is delicious and healthy.
- Move, crackers, and chips: Vegetables make delicious and nutritious snacks that you can eat while traveling or relaxing. You can skillfully display a variety of vegetables on a light food tray or simply prepare one vegetarian meal for one person. Suitable food options include peeled and sliced carrots, juicy chopsticks, slices of cucumber, slices of pepper, radishes, a slice of broccoli slices, and slices of cauliflower.
- If you have a blender and raw vegetables, you can make all kinds of delicious dips you can add – guess what – very raw vegetables in the form of chopsticks, slices, and slices. Simple dips include cucumber, garlic, onion, succulent vegetable juice, lemon juice, sour cream, sea salt, and pepper.
- No need to buy salad dressings, entrees, and other food items where you can make healthy ones from scratch at home in just a few minutes. Some of the vegetables you can try are spinach, cucumbers, red peppers, onions, garlic, and parsley. Add olive oil, flaxseed oil, lemon juice or apple cider vinegar, unrefined sea salt, and pepper to complete dressing.
However, raw food has other problems:
- Cooking makes some food safer. The cooking process kills other toxins, germs, and harmful compounds in food. People should treat raw and other animal products with caution.
- People should research which foods, including beans and vegetables, are safe to eat raw before trying them.
- Cooking may help release valuable nutrients, such as lycopene and beta carotene, from raw vegetables.
- Digestive problems may occur, such as gas or cramping, but this may improve over time.
- Weight loss may be unhealthy for everyone, and some people will have to work hard to maintain the number of calories they need.
- Like other foods, following raw foods requires planning and preparation to ensure adequate nutrition of essential nutrients.
Do read about Fruits and Vegetables for optimal health.