Becoming Raw

1. Raw Vegan Diets: Ancient Wisdom, Modern Science

Becoming raw is not a new idea. In fact, it may well be the oldest way of eating known to humankind.

Echoes of the Past. The raw vegan diet, though trendy today, has roots stretching back to the dawn of humanity. While cooking is now a global norm, raw-food practices have persisted throughout history. Today's raw movement is fueled by a desire for radiant health, ethical considerations, and environmental consciousness.

Addressing the Doubts. Many question the nutritional viability of raw diets, wondering about protein sources, bone health without dairy, and meeting all nutrient needs. This book tackles these concerns head-on, exploring the science behind raw veganism and addressing common conflicts with conventional nutritional wisdom.

A Quest for Truth. The authors embark on a journey, consulting experts, scrutinizing research, and examining ancient texts to uncover answers that withstand scientific scrutiny. The goal is to provide a clear, safe path for those seeking to embrace a raw or high-raw vegan lifestyle.

2. The Raw Edge: Phytochemicals and Enzymes

Raw vegetables and fruits, and the antioxidants and other phytochemicals they provide, can reduce our risk of certain diseases or slow their progression.

Plant Power Unleashed. Raw vegan diets are celebrated for their abundance of vitamins, protective phytochemicals, fiber, and enzymes. These diets eliminate harmful fats, chemical contaminants, refined sugars, starches, and excessive animal protein, replacing them with whole, raw plant foods.

Phytochemical Champions. Colorful vegetables and fruits are the stars, offering a diverse array of health benefits. These include:

• Anticancer activities
• Antioxidant activities
• Anti-inflammatory activities
• Cardiovascular protective activities

Enzyme Activation. Raw-food preparation techniques, such as puréeing and juicing, preserve and even liberate vital nutrients and phytochemicals. These methods also activate beneficial enzymes, enhancing the nutritional value of raw foods.

3. Cooking's Impact: A Double-Edged Sword

Cooking, the most universally employed process of denaturing our foods, is in every way injurious to foods and to man.

The Cooked Food Controversy. A common belief among raw-food adherents is that cooked food is "dead" and essentially toxic. However, the authors argue that science doesn't fully support this assertion. While increasing raw food intake is generally beneficial, completely eliminating cooked foods may not be the best choice for everyone.

Benefits of Cooking. Some cooking methods can be safe and even beneficial, reducing antinutrients and enhancing nutrient availability in certain foods, especially legumes. Cooked foods can also provide comfort and warmth during colder months.

Finding Balance. The optimal percentage of raw food in one's diet is not definitively clear, and individual needs vary. A rigid elimination of cooked foods can be socially isolating, and allowing a greater variety of foods can make the transition to veganism more achievable.

4. The Raw Advantage: Minimizing Harmful Compounds

Raw vegan diets may very well provide the most effective therapeutic dietary treatment for chronic disease that exists today.

Eliminating the Culprits. Raw vegan diets offer a therapeutic advantage by eliminating processed foods and animal products, which are often high in cholesterol, trans fats, and refined carbohydrates. This dietary shift can reduce the risk of chronic diseases.

The Raw Edge. Raw vegan diets are abundant in antioxidants, phytochemicals, and fiber, while minimizing harmful compounds formed during high-temperature cooking. This combination offers a powerful defense against disease.

Specific Benefits. Research suggests that raw vegan diets can be particularly effective in treating rheumatoid arthritis and fibromyalgia. Preliminary studies also show promise in preventing and treating heart disease, diabetes, and certain cancers.

5. Energy Balance: Fueling the Raw Way

A well-designed raw vegan diet can be viewed as the ultimate weight-loss regimen.

Calorie Consciousness. Raw diets tend to be lower in calories than standard Western diets, which can be a key attraction for those seeking weight loss. However, it's crucial to ensure adequate calorie intake to avoid underweight and amenorrhea.

Caloric Density. Understanding caloric density is essential for managing weight on a raw diet. High-caloric-density foods, such as avocados, nuts, and dried fruits, can help increase calorie intake, while low-caloric-density foods, such as most fruits and vegetables, can aid in weight loss.

Meeting Energy Needs. While raw diets can be low in calories, it's possible to design menus that meet the energy requirements of active individuals and athletes. This requires careful planning and a focus on nutrient-dense, calorie-rich raw foods.

6. Vitamins and Minerals: The Raw Nutrition Equation

Appropriately planned vegetarian diets—including total vegetarian, or vegan, diets—are healthful, nutritionally adequate, and provide health benefits in the prevention and treatment of certain diseases.

Nutrient Powerhouse. Raw vegan diets can be rich in vitamins and minerals, particularly those found in fruits and vegetables. However, careful planning is essential to ensure adequate intakes of certain nutrients.

Key Nutrients to Watch. Raw vegan diets are often high in vitamin A (as provitamin A carotenoids), vitamin C, folate, potassium, magnesium, and phosphorus. However, they tend to be low in vitamin B12 and vitamin D.

Strategic Planning. Intakes of protein, B vitamins (other than B12 and folate), vitamin E, calcium, copper, iodine, iron, selenium, zinc, and omega-3 fatty acids can vary depending on food choices. Strategic planning and supplementation may be necessary to meet recommended intakes.

7. Fats: Navigating the Raw Landscape

Our personal contributions to greenhouse gases are significantly reduced when we derive our protein from plants rather than from animal sources.

Fat's Role in Raw Diets. While raw diets are often associated with weight loss, many raw vegan diets can be relatively high in fat. The key is to focus on the quality and balance of fats consumed.

Healthful Fat Sources. Avocados, nuts, seeds, and olives are excellent sources of healthful fats in raw vegan diets. These foods provide monounsaturated and polyunsaturated fats, along with essential fatty acids and other beneficial nutrients.

Balancing Act. It's important to balance omega-6 and omega-3 fatty acids in raw vegan diets. This can be achieved by including a variety of seeds and nuts, such as flaxseeds, hempseeds, and walnuts, and by limiting the use of concentrated omega-6-rich oils.

8. Food Safety: A Raw Foodist's Guide

There is a significant alignment between diet modifications guided by better nutrition and those guided by geophysical prudence; what is good for one’s health is often also geophysically and environmentally beneficial and desirable.

Potential Pitfalls. While raw vegan diets offer numerous health benefits, it's crucial to be aware of potential food safety risks. Plants can contain natural toxins, environmental contaminants, and disease-causing bacteria.

Key Concerns. This section addresses specific food safety concerns for raw foodists, including:

• Buckwheat greens
• Alfalfa sprouts
• Sprouted legumes
• Mushrooms
• Sea vegetables
• Sprouts

Mitigation Strategies. By understanding these risks and implementing appropriate food handling and preparation techniques, raw foodists can minimize their exposure to harmful substances and enjoy the benefits of a safe and nutritious diet.

Last updated: February 18, 2025