What is raw eating? Should we apply raw food for a long time?

Raw diets have been around since the late 1800s. In recent years, this diet has gradually become popular again. Some people claim that eating raw has many general health benefits. However, many are concerned that the raw diet brings side effects. Let’s find out exactly what raw eating is.

The article will also provide a scientific perspective on the benefits and limitations of the raw diet. At the same time answering the question of whether to apply a raw diet for a long time or not? Please read now.

What is the raw diet?

The raw food diet includes uncooked, unprocessed foods. You can use a number of preparation methods, including:

• Blend smoothies
• Drying, drying
• Squeeze water
• Pickled, pickled, fermented

The goal is to eat foods in their natural state, without any form of processing or heating that can alter their structure.

Raw foods

Some people follow a strict raw food diet, eating nothing but raw food at every meal. Others focus on raw foods for the majority of their diets but also include some cooked or processed foods.

Raw food diets come in three main categories:

• Raw vegan diet. This is the most common type. It limits your food choices to raw and vegan (non-animal origin) foods.
• Raw vegetarian diet. Like other vegetarian diets, this one 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 foods of animal and plant origin, including meat, but they must be raw and unprocessed.

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What foods should and shouldn’t be consumed on a raw diet?

Foods to eat in the raw diet

When eaten raw, you can eat all foods raw – in their natural state, uncooked. However, you can prepare foods using special techniques such as sprouting, fermenting, or drying. Common foods in the raw diet include:

• Fresh or dried fruits and vegetables
• Juices: fresh fruits, vegetables
• Nuts and beans
• Bean sprouts
• Seaweed
• Avocado fats and oils, crude coconut oil, raw flaxseed oil, cold-pressed extra virgin olive oil, etc.
• Fermented foods: Kefir, yogurt, kimchi, pickled vegetables, etc.
• Natural sugars: honey, nectar, etc.
• Raw fish meat
• Eggs, fresh milk.

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Foods that should not be eaten on a raw diet

Those following the raw diet should limit or avoid:

• Cooked and processed foods
• Refined oils and fats
• Salt
• Refined sugar
• Refined Wheat Flour
• Pasta, vermicelli, and vermicelli products
• The coffee
• Tea
• Wine.

Is raw diet good?

Raw vegan diets are typically high in fruits and vegetables, which offer a number of positive health benefits. But it’s not a one-size-fits-all diet solution – and not for the faint of heart.

Benefits of raw diet

What are the benefits of a raw diet? Eating raw in general also offers many health benefits. Eating a lot of fresh food looks like a raw diet provides the body with a lot of:

• Vitamins and minerals.
• Phytochemicals, plant compounds that may fight cancer and other diseases.

Other effects of the raw diet include:

Benefits of raw food: Less sugar

The benefits of raw foods also help you eat less added sugars in processed foods. Raw food diets mostly provide natural sugars from fruit. Limiting sugar consumption has been shown to reduce the risk of chronic disease.

People who follow a raw food diet have a reduced risk of diseases related to: obesity, heart disease, diabetes, and non-alcoholic fatty liver disease.

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Benefits of raw food: Rich in fiber

The fruits and vegetables in the raw food diet help improve the digestive system. What’s more, a diet rich in fiber reduces the risk of heart disease, stroke, hypertension, and some cancers.

Benefits of raw food: Low sodium (salt)

Raw diets still provide some natural sodium in foods, but insignificantly. According to experts, a low-salt diet can help reduce the risk of high blood pressure, heart failure and chronic kidney disease.

Limitations of the raw diet

Is raw diet good? This diet offers many health benefits. However, please refer to the limitations of this special diet for the most objective assessment.

Limitations of raw food: Nutrient deficiency

If you’re a raw vegan, you’ll miss out on a lot of foods. Experts say that the raw vegan diet, in its pure form, is very limited in the variety of nutrients the body needs. This can lead to nutrient deficiencies.

When you avoid dairy, eggs, and meat, you may not be getting enough:

• Protein
• Vitamin B12
• Vitamin D
• Lime
• Iron
• Iodine

One study found that 38% of participants following a raw food diet were deficient in vitamin B12. Vitamin B12 deficiency can cause: jaundice, glossitis, mouth ulcers, vision problems, dementia, etc.

What are the limitations of raw food? Increased risk of poisoning

Raw foods, especially raw animal products, are more likely to cause food poisoning. In addition, sprouted foods can also facilitate the growth of germs because of the humid conditions when growing. Cooking sprouts will reduce the risk of food poisoning. However, this is not appropriate when eaten raw on a raw food diet.

Note when applying raw diet

After you understand what a roughage is, you should pay attention to the following things so that you can apply a healthy roughage. Raw vegan and omnivorous diets, including raw animal foods, can be dangerous to your health. Using raw milk, eggs, and unpasteurized meat carries more risks than benefits.

What are the risks of raw eating?

• Risks from raw milk when eaten raw

Regular canned milk has been pasteurized to kill bacteria. Raw milk is not pasteurized and can contain dangerous germs such as E. coli, Salmonella and Listeria.

Therefore, if you want to eat raw, combine with pasteurized milk, cheese and other dairy products. This will help you avoid the risk of getting sick from bacteria found in raw foods.

• Choose pasteurized or cooked eggs

Similarly, raw and unpasteurized eggs also pose many risks. Even normal-looking eggs can contain Salmonella bacteria. The way to limit bacterial infection is to cook eggs until both the yolk and the white are firm.

If you want to eat raw eggs, it is best to choose pasteurized eggs.

• Risks from raw meat and fish

Eating raw meat, poultry, and fish can be dangerous to your health. When you eat these foods, cook them to the minimum cooking temperature recommended by food safety experts .

Should a raw diet be applied long-term?

Eating a diet rich in fruits and vegetables has been shown to have health benefits. Whether you eat raw or cooked foods, they have a positive effect on the body.

However, experts say that cutting out an entire food group, or eating raw animal foods, can lead to many health risks.

Experts say that limiting processed foods will limit excess salt and unsaturated fats. However, foods such as raw, unprocessed, pasteurized, or cooked dairy products carry more risks than benefits.

You don’t have to go on extreme diets to lose weight or improve your health. You can fully reap the above benefits and follow a long-term, nutritious and balanced diet.

Are raw fruits and vegetables healthier than cooked ones?

Cooking can reduce some of the nutrients in foods. Especially water-soluble vitamins like vitamin C and vitamin B. However, you absolutely can apply the right cooking methods to preserve nutrients.

Cooking at high temperatures such as frying, baking, or boiling can destroy some nutrients and create toxins in foods. To avoid this, cook your food at a lower temperature for the shortest amount of time. Cooking methods that can preserve nutrients include:

• Slow cooking
• Steam
• Fry
• Cook in a pressure cooker
• Cook in the microwave

In some cases, cooking can increase the nutritional content of foods. For example, tomatoes, asparagus, and zucchini when cooked release more antioxidants than when eaten raw.

Hope the article has answered the question of what raw food is. At the same time, the above information is useful for you to build healthy eating habits and suitable for your health condition.