Blood Analyses And Bmi
Body weight was determined using an electronic calibrated scale to the nearest of 0.1 kg . Height was assessed with a GPM anthropometer to the nearest of 0.1 cm . BMI was calculated as body weight /body height .
Venous blood was drawn from fasting subjects into both trace elementfree vacutainers without anticoagulant and EDTA-containing vacutainers . Plasma and serum were separated from cells by centrifugation within 2 min of venipuncture and stored at 80°C until analyzed. Hemoglobin and erythrocyte indices were determined using a Coulter Counter STKS . Between-run CVs were 0.6% for MCV, and 1.1% for RBC count.
Plasma tHcy was measured using a reverse-phase HPLC method for quantification, the samples were analyzed with and without the addition of a standard amount of tHcy, and the average response factors for the added tHcy were used to calculate the original concentration of endogenous tHcy in each sample. Recoveries in individual samples deviating > 10% from the mean were rejected, and the measurement was repeated. The between-run CV for plasma tHcy was 4%. Plasma vitamin B-12 and plasma folate concentrations were determined using a commercial chemoluminescence assay kit . The between-run CV for plasma vitamin B-12 and plasma folate was 7.9%.
What Are The Risks Of A Raw Foods Diet
Choosing to consume a raw foods diet poses health risks. Raw foods may carry harmful bacteria that can cause serious, potentially fatal, foodborne illnesses. Raw foods of animal origin, specifically, raw meat, poultry, eggs, shellfish, and unpasteurized milk, are the most likely to be contaminated by harmful microorganisms . However, fruits and vegetables may also harbor pathogenic microorganisms. Cooking foods can kill pathogens and help to prevent foodborne illness. Poultry and meats should be cooked to a safe internal temperature to kill harmful bacteria . Eggs should be cooked until the yolks and whites are firm . Unpasteurized milk is not recommended due to the very high risk of contamination by disease-causing microorganisms . Also, sprouting requires warm, humid conditions, ideal for bacteria to grow. Eating raw or lightly cooked sprouts may lead to foodborne illness . The Centers for Disease Control and Prevention recommends cooking sprouts thoroughly to kill disease-causing microorganisms . Populations that are at higher risk for foodborne illness include children, pregnant women, older adults, and anyone with a compromised immune system.For more information on food safety, visit .
What Else You Should Know
Eating lots of veggies and fruits helps control blood pressure. The diet is low in sodium, so it might help lower your chance of stroke, heart failure, osteoporosis, stomach cancer, and kidney disease. Losing weight and keeping it off can help prevent or manage type 2 diabetes.
But because most people who eat raw foods exclude animal products, you may need to take vitamin supplements to make up for any gaps in your diet.
Cost: You donât have to pay for meetings, memberships, or prepackaged foods, but this diet can give your wallet a workout. Organic ingredients tend to be more expensive. Kitchen appliances like juicers, blenders, and dehydrators are another expense.
Support: You can do this diet on your own or find online resources, like recipes.
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Should You Try The Raw Food Diet
This is a complicated question. Fullenweider doesnt think the diet is worth trying. Instead, she recommends the Mediterranean diet, another plant-forward approach to eating that prioritizes whole foods, but allows you to cook your meals. Its also associated with heart health and weight loss, and it runs a much lower risk of nutrient deficiencies, Fullenweider explains.
Levin, meanwhile, is more optimistic. Ive seen people thrive on a raw food diet, so I hesitate to write it off as a bad idea, she says. However, she stipulates that if youre going to give it a try, you need the right tools at your disposal: Invest in equipment like a dehydrator and a blender, and educate yourself on food safety and the risks of soaking and sprouting food.
Health Improvements On A Raw Diet
Some evidence suggests that switching to a raw diet from a standard Western diet results in health improvements.
One experiment with a small group who were overweight and unhealthy demonstrated that 12 days of eating a raw diet lowered bodyweight, cholesterol and blood pressure. Average weight loss was nearly one pound per day, even while eating up to 10 pounds of food per day .
While rapid weight loss like this sounds appealing in todays obese society, its not so desirable from a survival perspective. For someone with a lean body and no weight to lose, a raw diet might be dangerous and decrease chances of survival.
The Giessen Raw Food study was conducted in Germany and evaluated the diets of over 500 raw foodists. These study participants consumed between 70 and 100 percent of their diet raw. The more raw food these people ate, the lower their body mass index .
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Day Raw Food Diet Meal Plan
Want to have a look at a 100% raw 30 day raw food diet meal plan? They can be difficult to find for free on the internet. So, I thought Id pull this one together for you based on my experiences over the past few years as a raw vegan.
Heres my 30 day raw food menu for you, which you can use a sample to help you figure out some ideas for what to eat re: a 30 day raw food menu.
|Big salad with raw falafel and rich raw sauce||Raw pasta with raw cheese sauce and side salad||Raw banana cream pie|
Other Food Preparation Methods
Raw food adherents often produce creative interpretations of traditionally cooked foods.
- nut pastes and purees can substitute for cheese and other dairy
- dehydrating vegetables can boost flavour but also create food textures such as chips
- sprouting, then grinding seeds and grains can create a flour that can be used to make baked goods such as flatbreads
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May Weaken Your Bones And Muscles
The raw food diet is low in calcium and vitamin D, which are two important nutrients to maintain healthy muscles and bones.
Compared to those eating the standard American diet, people on a raw diet are shown to have lower bone density and mineral content.
RELATED: Discover the crucial nutrient for supporting healthy bones and a strong heart.
While some raw, vegan diet advocates get their vitamin D from the sun, experts still suggest eating foods rich in calcium and vitamin D.
This is highly recommended especially for people with darker skin or who live in the northern latitudes, as they may not be able to get enough vitamin D from sun exposure alone.
Similarly, people who consume exclusively raw food may have a lower protein intake, which could contribute to bone and muscle mass issues.
Make sure you are getting enough protein by consuming raw vegan protein sources like tofu, tempeh, edamame, lentils, chickpeas, beans, nuts, spirulina, quinoa, chia, hemp, and other seeds, potatoes, dark, leafy greens, and protein powders.
Types Of Raw Food Diets
Some people follow a strict raw food diet, eating nothing but raw foods at every meal. Others focus on raw foods for the bulk of their diet but also include some cooked or processed foods.
The raw food diet has three main types:
- Raw vegan diet: This is the most common type. It limits your food choices to foods that are both raw and vegan .
- Raw vegetarian diet: Like other vegetarian diets, this type excludes meat, fish and poultry but allows eggs and dairy products. All foods are raw and unprocessed.
- Raw omnivorous diet: On this diet, you can eat all types of plant and animal-based foods, including meat, but they have to be raw and unprocessed.
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Helps With Weight Loss
Raw food is rich in fiber and low in calories and carbohydrates. High-fiber foods not only provide helpful GI support, but they also take longer to digest . This combination of fewer cravings and lower calories and carbs results in more weight loss over time.
In fact, several studies show that eating a raw food diet helps people lose a significant amount of body fat quickly and keep the weight off.
In one study published in the journal of Annals of Nutrition and Metabolism, people who ate a raw food diet lost 22- 27 pounds of body fat over 3 years.
Compared to those eating a more typical American diet, raw foodists have 7- 9.4% lower body fat. This means they are slimmer than the average American.
Sun Dried Tomato Hummus
Serves: 3Nutrition: 187 calories, 15.1 g fat, 2.1 g saturated, 207 mg sodium, 10.4 g carbs, 3.8 g fiber, 2.2 g sugar, 5.5 g protein
There’s nothing like a delicious dip to make you want to eat more raw veggies. The only trouble is that most options on supermarket shelves are overflowing with unhealthy fats, excess calories, and scary additives. This bean-free “hummus” calls for zucchini, sun-dried tomato, fresh lemon juice, garlic, sea salt, and raw tahini. Throw it all in the blender and minutes later you have a delicious raw dip. Pair it with carrots sticks and cucumbers as a quick and healthy snack, or serve the trio as an appetizer at a summer dinner party.
Get the recipe from Detoxinista.
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The Health Benefits Of Eating Raw Meat For Humans
Raw food diets â in which food is eaten in its uncooked form and as unprocessed as possible â have a growing following. Some people believe that cooking food makes it a lot less nutritious, but while there are minimal risks with a raw plant food diet, the same isn’t true for a raw meat diet.
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There are no health benefits for humans from eating raw meat, and you risk falling victim to food poisoning if you do so. Cooking provides the high temperatures needed to kill harmful bacteria.
The Centers for Disease Control and Prevention is very clear, stating that “raw foods of animal origin” are the ones most associated with foodborne illnesses and food poisoning than any other. They can carry harmful bacteria such as Campylobacter, Salmonella, Clostridium perfringens and E. coli, which are only killed through cooking.
May Improve Heart Health
A raw vegan diet may improve heart health due to its focus on fruits and vegetables both of which are consistently linked to lower blood pressures and a reduced risk of heart disease and stroke (
That said, few studies have looked at the direct effects of raw vegan diets.
However, since theyre likely to include as much if not more nutrient- and fiber-rich fruits and vegetables compared to other types of vegan diets, similar benefits may be expected.
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Beginner Recipe: Quickest Easiest Delish Raw Pesto
- 3 cups packed leafy greens, any kind
- 1/3 cup raw nuts or seeds
- 12 cloves garlic, minced
- 1/4 cup cold-pressed olive oil
- juice from 1/2 a lemon
- pinch of salt and pepper
Combine all ingredients in a food processor or blender. Blend until smooth, adding a little water if its too dry. Taste, and add additional salt, lemon juice, or oil to taste. Serve with veggies, toss with zoodles, or use as a spread on raw crackers.
Adhering to a raw food diet can be rough, especially if you have a hectic lifestyle. Fortunately, you dont have to go full raw to see some positive impacts. Folding some of these foods, techniques, and habits into your routine can still benefit you.
As always, if you have health concerns you should talk with your healthcare provider before starting the raw food diet. Your dietitian may offer personalized advice thatll up your chances of health and success.
What Are The Drawbacks Of The Raw Food Diet
Its not all good news, though: The raw food diet also poses some serious risks. Fullenweider calls the diet very restrictive, noting that it could lead to calcium, iron, protein, and vitamin B12 and D deficiencies. This is backed up by a 2005 study, which found that while a raw vegetarian diet led to less body fat overall, it also was linked with lower nutrient intake and low bone mass.
Also, theres a reason most people cook their meals: The consumption of raw animal-based foods is dangerous and never recommended, Fullenweider says.
Some people might not know how to make the most of their food, too, Levin explains: If you dont soak and sprout beans and grains, for example, you might not eat them at all, leaving you without a calorie-dense option. Plus, she adds, cooking some foods actually makes their nutrients more available when consumed.
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Raw Food Vs Cooked Food
Raw foodists believe that the raw food diet is the most ideal for human health compared to eating cooked meals. However, limited studies and research exist to back up these claims.
They believe that high heat can cause the enzymes to change in shape or nature.
Similarly, they also agree that cooking decreases and destroys specific nutrients in food including vitamin C, vitamin B, and other water-soluble nutrients.
While this is true, cooking also offers huge health benefits.
First, cooking boosts the availability of other antioxidants and nutrients in some foods, for example, beta-carotene and lycopene.
Cooking also helps deactivate harmful microorganisms and bacteria in foods that may cause food-borne illnesses. Examples of these foods are lettuce, tomatoes, spinach, and raw sprouts, which are most frequently contaminated by bacteria.
Raw dairy, eggs, meat, and fish can also be contaminated with listeria, E. coli, salmonella, and campylobacter, all of which can make you sick. Thus, cooking is importantthough its understood that eating a raw food diet typically means excluding most animal-based
All of this being said, science does not disagree with the fact that both raw and cooked foods have their own benefits. Many experts therefore recommend eating a balanced, healthy diet made up of both.
May Weaken Muscles And Bones
Several aspects of a raw vegan diet may result in weaker muscles and bones.
For starters, this way of eating tends to be low in calcium and vitamin D two nutrients needed for strong bones.
In one study, people on a raw vegan diet had lower bone mineral content and density than those following a standard American diet .
Some raw vegan foodists may be able to get enough vitamin D from sun exposure.
However, older adults, people living in northern latitudes or those with darker skin may be unable to consistently produce enough vitamin D from sun exposure alone.
Whats more, a raw vegan diet tends to provide very little protein often less than 10% of your total number of calories per day .
Though such low protein levels may theoretically be sufficient to meet basic biological needs, some evidence links higher intakes to stronger bones .
Protein is also important for preserving muscle mass, especially during periods of low calorie intake that lead to weight loss such as can be expected on this diet (
However, more studies are needed before strong conclusions can be drawn.
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Bone And Dental Health
Diet plays a significant role in promoting both good bone and good dental health through the maintenance of the calcium to phosphorus ratio. Up to 99% of a dog’s calcium and 85% of phosphorus are found in bone and teeth. An ideal ratio of calcium:phosphorus in dogs is 1.4:1. Maintaining an optimum ratio allows for the continued tight regulation of calcium metabolism, which is important to many normal physiological functions throughout the body.
Phosphorus is easily available in many food sources, however, phosphorus bound to phytates has much lower bioavailability. Finding foods that provide sufficient amounts of calcium to maintain a good ratio is challenging, as many food that are high in calcium are also high in phosphorus. For this reason, creating a homemade raw diet with an appropriate calcium:phosphorus ratio might prove difficult, especially without the analysis techniques that are available to the commercial food producers.
What Will You Do When You Feel Like Reverting Back To The Standard American Diet
When figuring out how to start the raw food diet youve got to have a plan for what you will do when faced with cravings and awkward social situations that revolve around food. Have you given any thought to what you will say or do in these situations? Start with a plan so that youre ready to execute your plan when faced with these situations.
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How Popular Is It
Reportedly, the popularity of the raw food diet has been increasing in recent years. According to findings from a 2018 Gallup poll, a growing percentage of U.S. consumers seem to be eating more plant-based foods. Sales of plant-based food totaled $3.1 billion in 2017, an increase of 8.1 percent over 2016. These changes appear to reflect increased interest in vegetarian and vegan diets . However, according to a 2018 Gallup Poll only 5 percent of Americans identified themselves as vegetarians and 3 percent as vegans, numbers virtually unchanged from 2012.
How To Follow A Raw Vegan Diet
To follow a raw vegan diet, you should first ensure that at least 75% of all the food you eat is raw or cooked at temperatures below 104118°F .
Animal products should be avoided entirely, while fruits, vegetables, nuts and seeds should be plentiful. Grains and legumes can be included but must be soaked or sprouted prior to consumption.
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