As I get older i start to think about ways in which i can prolong a healthier life. Although, botox is in my to do list down the line being vegan has actually given me great skin! Now I’m thinking about going Raw Vegan 50% of my meals. What about you? Have you gone vegan? What do you do live a healthier life?
Well it’s not as hard as starting a raw vegan diet.
A plant based diet and plant based raw food diet may seem similar because of the foods they have in common in both diets: vegetables, fruits, nuts, and seeds. One crucial component of the raw food diet, however, is only eating food cooked below 118 degrees Fahrenheit. Because of a common belief known by Bircher-Benner and other supporters of the raw food diet. They believed that cooking foods destroyed nutritive qualities and believed that poor nutrition caused incurable diseases.
You’ll be intrested to know that some cooking methods can lower the nutritional content of food. For example, a 2009 study published in the Journal of Zhejiang University on how different cooking methods impacted the nutritive quality of broccoli, found that every method except for steaming “caused a dramatic loss of vitamin C,” as well as a loss of soluble protein. Raw fruits and vegetables are more nutrient-rich, and so the raw vegan diet can be nutrient-rich.
Also in the earlier 20th century, the raw food diet had a renaissance. One famous proponent, Swiss physician and nutritionist Maximilian Bircher-Benner, believed that eating primarily raw foods was the healthiest diet. According to the New York Academy of Medicine, he wrote, “Fifty percent of the daily intake should consist of raw, unfired fruits, nuts and tastefully prepared vegetables…”
Your body needs omega-3 fatty acids. These are called alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). The National Institute of Health Office of Dietary Supplements recommends men between age 19 and 50 should get 1.6 grams of omega-3s per day, while women in the same age range should get 1.1 grams per day. You will need to source your omega-3 fatty acids elsewhere. Fortunately, other good sources of omega-3s include kale, Brussels sprouts, spinach, broccoli, flaxseed oil, chia seeds, walnuts, and pumpkin seeds.
While many raw foodies profess that the this path of eating is the healthiest way to eat, it’s also important to acknowledge that food still contains nutritional benefits when both cooked and raw. In the end, what matters more is that a person receives the nutrients their body needs, right?
Eating a lot of fruits, vegetables, and nuts comes with benefits. Some cooking methods reduce the amount of nutrients in vegetables. For example, spinach and broccoli are both good sources of vitamin C. However, they lose nutrients through cooking. Boiling either of these vegetables can reduce their amount of vitamin C by 50 percent. In other words, you get the most vitamin C from raw spinach or broccoli.
On the raw vegan diet, food must not be cooked over 118 degrees Fahrenheit, meaning it is not cooked, steamed, sauteed or roasted. Raw vegan adherents do not eat animal products; they also eschew baked foods, pasta, and coffee.
Some alcohol may be consumed, such as vegan wine. However, some wines use animal products such as gelatin or egg whites as processing agents. Distilled alcohol, including rum and whiskey, is not raw.
A note on sprouted grains and legumes: The word “sprouted” means the seeds have begun to grow but have not grown leaves or flowered yet. Sprouted grains include quinoa and unhulled farro. On the raw vegan diet, you can also eat sprouted legumes, such as lentils and pinto beans. Sprouting occurs when the grains or beans are soaked in warm water.
Additionally, some people may confuse the Paleo diet with the raw food diet by assuming that our ancestors primarily ate raw food. While it is true that humans ate many raw foods as a matter of practicality throughout most of history, these two diets are different. On the Paleo diet, you only eat foods that were believed to have been available to our ancestors during the Paleolithic area. But on the raw food diet, all foods can be eaten so long as they are raw.
So much information that it can be overwhelming, right!? All we want to know is if it’s better.
While many say that going fully raw vegan is not a good idea because some foods need to be cooked And that there is no scientific proof to back up that going vegan or raw vegan cures diseases or illnesses. There is reason to believe that taking up such a diet can lead to better health inside and out. The proof is in the lives of those who live the diet.
One of them being myslef.
Dr. Gregerhttps://nutritionfacts.org/ is a Dr. who has proved that there is now evidence to link health probelems and diets.
The vegan path as a narrow road and those on it are brave to steer in the direction that is uncommon to our world/era. The community has grown so much from it’s beginning this attests to the truth that having a plant based diet Promotes a Healthier life. However, let’s be kind and remember to each their own.
What You Can Eat
- Fruits (juiced, dehydrated, and dried as well)
- Vegetables (juiced, dehydrated, and dried as well)
- Seeds, like hemp and chia
- Sprouted grains & legumes
- Nut butters containing no additional additives
- Nut milks
- Nutritional Yeast
- Cold-pressed oils
- Raw maple syrup, raw cacao powder, vinegar, and unpasteurized raw soy sauce
- Fermented foods like sauerkraut
There are many different ways that foods can be considered “processed.” It may be helpful to think of a continuum.
On one end are frozen meals, pre-made meals, and ready-to-eat foods like fruit snacks, cookies, or soda. These foods frequently contain preservatives, additives, or flavors, as well as added sugars and sodium.
In the middle are foods that may have some preservatives, additives, or flavors added (such as pasta sauce).
And on the other end are minimally processed foods, such as canned tomatoes and frozen fruits and vegetables.
When you’re on a raw vegan diet, you’re most likely to be eating only minimally processed foods like frozen berries as opposed to frozen meals, and avoid the sodium and added sugars endemic to more heavily processed foods.
You can get the best benefits by eating a “rainbow” of vegetables and fruits, as nutritionists advise. The same vitamins you find in you supplements you can get from fruits and vegetables for they contain a wide variety of vitamins and minerals. A diet that is high in fruits and vegetables is associated with lower risk of heart disease and stroke, lower blood pressure, and a lower risk of digestive problems, according to Harvard T.H. Chan School of Public Health.
You will be eating lots of legumes. The main source of plant-based protein. Protein is a crucial component of our wellbeing; it is an energy source and it builds muscle and bones. Adult men need 56 grams of protein per day, while adult women need 46 grams per day. On a raw vegan diet, you can eat soaked or sprouted legumes. (Sprouted black, green, or de Puy lentilscontain 12 grams of protein per cup.)
When you’re following a raw, plant-based diet, you won’t consume foods that are high in saturated fats. Eating such foods can raise your cholesterol levels, which is associated with an increased risk of heart disease and stroke, according to the American Heart Association. Saturated fats are found in many processed foods, as well as meat and dairy products, including poultry with skin, beef with fat, pork, lamb, cream, cheese, and butter. In other words, all animal sourced foods.
Many grains that are eaten in the typical American diet are high in carbohydrates. Especially if they are processed like white bread. However, sprouted grains, such as quinoa, are low in carbohydrates. A long-term study of over 82,000 women found that a diet low in carbohydrates was associated with a lower risk of heart disease and a lower risk of type 2 diabetes.
What You Should Know Before
Sprouted grains and sprouted lentils are two foods you can eat on a raw vegan diet.Sprouting occurs when grains and legumes are soaked in warm water. You should be aware, however, that this moist environment can foster bacterial growth and lead to foodborne pathogens like salmonella, listeria, and E. Coli.
Remember that on the raw vegan diet, you are not eating food cooked above 118 degrees Fahrenheit. Making one meal a day a raw vegan meal is probably the best way to start. However, cooking vegetables—one of the main components of a raw vegan diet— is known to kill foodborne illness-causing bacteria. However, that is most common when eating meats “…[T]he overall benefits of eating fresh produce massively outweigh the small risk of food poisoning.”
My Nutrionist is a Raw vegan. You can’t even tell his age. So before beginning any diet, consult a nutritionist who can help you actualize your health goals.
If you’re looking to begin eating a raw vegan diet, learn the foods you’ll need to eat in order to get the right vitamins and minerals.
And once you get “cooking,” get creative! A raw vegan diet isn’t just handfuls of raw veggies and green juices. You can make some of your favorite—even decadent—fooods. One of my favorite a raw vegan cheesecake!
Come back for more!