What is a raw foods diet?

Overview

The raw foods diet began in the mid-nineteenth century, when health reformer Sylvester Graham claimed that illness could be avoided by consuming only uncooked foods. In the 1940s, German physician Max Gerson claimed that his particular raw foods regimen could cure advanced forms of cancer. The popularity of the diet has grown in recent years, perhaps because of its use among celebrities.

Raw food consumption can vary, according to the specific diet, from 50 to 100 percent of a person’s food consumption. Experts recommend that the diet’s foods be unprocessed. Many elements of the diet can be prepared in unique ways, such as presoaking nuts and grains. Food may be “cooked” using a food dehydrator, but the temperature of the food should not exceed 118° Fahrenheit. Because beverages including coffee, tea, alcohol, soda, and bottled juice are processed, raw food dieters generally drink only water and freshly made juices.

Mechanism of Action

Proponents of the raw foods diet note that a key benefit of the diet is the preservation of health-promoting enzymes in uncooked foods; these enzymes are deactivated by cooking. However, sources in the medical community note that enzymes in food are destroyed by stomach acids. Raw food diet proponents counter that the enzymes are later reactivated in the small intestine.

Uses and Applications

Proponents of the raw foods diet view it as a lifestyle rather than as a time-limited diet or one chiefly intended for weight loss. The diet is often credited by proponents with promoting general health and improved energy and with helping to alleviate chronic illnesses, including cancer and fibromyalgia.

Scientific Evidence

A limited body of published scientific research exists on the rationale for the raw foods diet or associated outcomes. Research findings suggest that a raw foods, vegan diet may help to reduce symptoms of fibromyalgia and rheumatoid arthritis and to promote weight loss. In one study of Americans who had been on the raw foods diet a long time, respondents reported improved health and quality of life. The study found that the average nutrient intake while on the diet was higher for some components (such as vitamins A and C) and lower for others (such as protein and vitamin B12).

Safety Issues

Extremely restrictive diets such as the raw foods diet can impair growth and are not recommended for infants and children. Fresh produce can be a source of food-borne illness, and a raw foods diet can increase the risk of infection in persons whose immune systems are compromised, such as persons undergoing bone marrow or stem cell transplantation.

Bibliography

Cunningham, C. “What Is a Raw Foods Diet and Are There Any Risks or Benefits Associated with it?” Journal of the American Dietetic Association 104 (2004): 1623.

Dina, Karin, and Rick Dina. The Raw Food Nutrition Handbook: An Essential Guide to Understanding Raw Food Diets. Summertown: Healthy Living, 2015. Print.

Fleming, Amy. "Could Choosing Raw Foods Rather than Cooked be the Key to a Health Diet?" Guardian. Guardian News and Media, 13 Jan. 2015. Web. 27 Jan. 2016.

Havala Hobbs, S. “Raw Foods Diets: A Review of the Literature.” Vegetarian Times, issue 4 (2002): 30-31.

“Living and Raw Foods: Frequently Asked Questions.” http://www.living-foods.com/faq.html.