Send to a Friend
PrintRaw Foods
Raw foods are enjoying a renaissance in North America. Grocers and delis are adding or expanding raw food selections, raw options are sprouting up on restaurant menus and celebrity raw foodists are being profiled in the media. Where did this interest in raw foods come from and where is it going? And more basic, what exactly is raw food?
Quite simply, raw foods are foods that have not been cooked. Yes, that means your typical carrots, cucumbers, tomatoes and anything else you normally put in your salad. But it means much more too. Principal foods in the raw foods repertoire include fresh fruits and vegetables and expand to legumes, sprouted grains, nuts, seeds, seaweed and wheatgrass juice. Raw foods are mainly eaten fresh but can be dried using natural dehydration methods. Also, some may be heated to low temperatures (below 116°F) to enhance flavor or alter texture.
While that may sound limiting, raw food chefs create amazingly delicious dishes with them. Consider a lunch of "Nut Burgers" made from pecans, walnuts, sunflower seeds, onion, red miso, tomatoes and fresh herbs. Dinner could be "Raw Lasagna" made from marinated zucchini, pine nut ricotta (from pine nuts and almond milk), basil pesto and raw marinara sauce. And then finish with a dessert of "Almost Cheesecake" made from cashews, macadamia nuts, coconut oil, lemon juice, raw agave, medjool dates, coconut and vanilla. Not exactly a bland menu!
The Path of Raw Foods
The idea of a diet of raw foods as a path to better health - an ideology now known widely as raw foodism — was first promulgated in the 1830's by the Reverend Sylvester Graham, creator of the Graham cracker and early champion of vegetarianism, chastity and personal hygiene. Graham's theories acquired a modest following, but after his death in 1851, the movement fractured into opposing camps and languished until the early 20th century, when several notable books and articles promoting a variety of raw food diets were published. Chief among them was Herbert Shelton's "natural hygiene" diet, which touted uncooked foods as the best fuel for the body's self-healing mechanism. These efforts managed to cultivate interest in raw foods for a time, but by mid-century, raw foodism had once again faded into the background, existing in the shadows as a sort of poor cousin to vegetarianism, itself a neglected dietary orphan at that time.
Now, in the early 21st century, raw foodism is attracting more people than at any time in its 160 year history. This is due in large part to activists such as Anne Wigmore, who codified the diet's main tenets, and Aris La Tham, a gourmet chef whose teaching and recipes form the base of the modern raw foods repertoire. Also, the introduction and acceptance of raw delicacies such as sushi and sashimi have undoubtedly raised the profile of raw foods, and the increased availability of organic produce has made such a diet more appealing.
Raw foodism is an umbrella term that includes a wide range of beliefs and diets of varying severity. Some people choose to eat raw meals a few times a week; others try to include a certain amount of raw foods every day. In general, if more than 50% of a diet consists of raw foods, it is considered to be a predominantly raw foods diet. However, staunch raw foodists try to maintain a diet that is 70% raw or more.
Raw Foods and Health
Raw fruits and vegetables are an important aspect of a balanced diet, providing fiber, nutrition and textural variety in combination with low calories. Many raw foods are plant-based foods that provide beneficial and health-providing phytonutrients. Raw fruits and vegetables contain higher levels of water-soluble vitamins like vitamin C. Additionally, preliminary research has shown that raw foods benefit heart health.
Many raw foods (sprouted grains and seeds and fermented dairy such as yogurt or kefir) are processed in such a way that makes the foods more digestible and palatable. Fermented foods also provide cultures that benefit gastrointestinal health. And since nutrition experts encourage us to eat nine servings of fruits and vegetables daily, including raw foods in our diet will help us to meet these goals.
But as with any diet, moderation is key. This is especially true for strict raw foodism, a regimen that should be taken with care (especially in children) since it is possible to deplete the body of vitally important minerals and nutrients such as iron, zinc, calcium, vitamin B12 and essential fatty acids. When eating higher quantities of raw foods, be sure to get enough protein and consider taking a multivitamin to ensure that you are getting adequate levels of micronutrients. (For more information on vegetarian-related diets and preventing nutrient deficiencies, please see Maximizing the Vegetarian Diet).Certain groups, such as pregnant women, infants and children, those with dental problems and bone problems, and the elderly may wish to avoid large amounts of raw foods to ensure adequate nutrition.
Some foods are best not eaten in excess when raw. High oxylate vegetables such as spinach, beets, Swiss chard and rhubarb as well as broccoli family members and mushrooms contain anti-nutrients, some of which can bind minerals and decrease nutrient absorption. Cooking breaks down and decreases these anti-nutrients and toxins.
To glean maximum nutritional benefit from raw foods, consider partnering them with some cooked foods, which impart their own health benefits. Some antioxidants, such as lycopene in tomatoes and carotenoids in carrots, are made more available to our bodies when cooked. Cooking also aids the digestion of plant material by breaking down the cellular walls, making nutrients more accessible and converting significant amounts of insoluble fiber to soluble fiber, thereby making the process of fueling the body not only more efficient, but easier.
Including raw foods in your diet can be an enjoyable culinary experience. Raw fruits and vegetables, especially those that are fresh and in season, have a refreshing and bright flavor that is delightful and impossible to replicate. If you are considering eating a diet comprised primarily of raw foods, recognize that there are nutritional challenges for you to research and discuss with your healthcare provider.