Are you also looking for new ways to diet? Then you have probably heard about the "Raw Food Diet", which is eating raw food without cooking. There are various stories about this on social media and among friends. Many people think that when food is heated, that is, when it is cooked, the valuable nutrients in it are lost, so eating raw is the best thing for the body. So today, let's talk about exactly what is true or not in this story, and whether it really has any benefits or is it risky.
What is this 'Raw Food Diet'?
Simply put, this means completely avoiding cooked, cooked, and processed foods and eating only what is natural. The main belief of those who follow this diet is that when we heat food above 118 degrees Fahrenheit (48°C), its biological properties, that is, valuable enzymes and some nutrients, are destroyed.
According to these people, these natural enzymes help our digestive system a lot and also give us the strength to fight chronic diseases. So their argument is that "cooking food kills its properties." Some go a step further and believe that cooked food can even be toxic to the body.
According to those who follow this diet, it improves headaches and allergies, improves immunity and memory, and can even cure conditions like arthritis and diabetes.
If you eat this way, what can you eat and what can't you?
Think of it like giving your kitchen stove a complete vacation. Everything is raw. It's about eating uncooked, unprocessed, and organic foods as much as possible.
Let's break down what you can and can't eat on this diet.
| Things you can eat | Things you can't eat/are completely restricted to |
|---|---|
|
|
You can use blenders, food processors, and dehydrators to prepare food. Food can be eaten cold or slightly warm, but the temperature should not exceed 118°F (48°C).
How difficult is it to do this diet?
To be honest, it's easy to start, but it's a big challenge to keep going. You'll have a lot of new things to learn about kitchen work.
Imagine, if we have a regular meal, all the rice and curry are cooked. Even if we go out and eat at a shop, it is very difficult to find raw ingredients. Also, the organic vegetables, fruits, and nuts required for this are more expensive than in regular shops.
This also takes a lot of time to prepare the food. Many people on this diet prepare the food by soaking the nuts in water and sprouting the grains. This requires a lot of effort.
But more important than all of this and what we need to pay attention to is the increased risk of food poisoning . Because the food is not cooked, germs such as harmful bacteria that may be present in it are not killed.
Therefore, if you are following this diet, you should wash and clean your food, especially vegetables and fruits, very well . This risk is even higher with certain foods, for example, sprouts, unpasteurized fruit juices, and lettuce.
Who is this diet not good for?
Due to the risk of food poisoning, this raw food diet is not recommended for some people. If you fall into one of these categories, don't even think about this type of diet.
- For pregnant mothers: Any food poisoning during pregnancy can seriously affect the baby.
- For young children: Because their immune systems are still weak, they have less ability to resist germs.
- For older people: The risk is higher as immunity naturally decreases with age.
- For those with weakened immune systems: (e.g. HIV infected, those undergoing treatment for cancer)
- For those with chronic illnesses: This is especially dangerous for those with kidney disease .
If you belong to one of these groups, you are at a much higher risk of food poisoning than others. So be sure to talk to your doctor before starting a diet like this.
So isn't there an upside? What are the advantages?
As well as the disadvantages, there are some good aspects to this.
Yes, this diet actually has a lot of potential for weight loss . It has even been proven in a study. The reason is that the food eaten on this diet is often low in calories, fat, and sodium, but very high in fiber. Eating more fiber also helps you feel full, which helps control overeating.
Also, eating more fruits and vegetables provides the body with vitamins, minerals, and antioxidants . Reducing salt (sodium) intake can help control blood pressure , which in turn can reduce the risk of stroke, heart disease, and kidney disease.
So where is the problem? What are the biggest disadvantages?
Despite the benefits, the disadvantages and risks of this diet are more serious.
1. Nutritional Deficiencies
The biggest problem with this is the potential for nutritional deficiencies. Especially since we completely eliminate animal foods, we can miss out on several essential nutrients for our bodies.
- Protein: It is difficult to get enough protein without things like meat, fish, eggs, and milk.
- Iron: Iron found in animal foods is easily absorbed by the body.
- Calcium: It is difficult to meet calcium needs without dairy products.
- Vitamin B12: This vitamin is found naturally only in animal foods. A B12 deficiency can cause serious damage to the nervous system.
Therefore, if you follow this diet, you may need to take vitamin and mineral supplements under medical advice .
2. The myth that "cooking is not good"
Another important thing is that, as raw food advocates say, cooking food does not make it toxic. In fact, some foods are only digestible by our bodies after they are cooked.
For example, the powerful antioxidant beta-carotene in carrots and lycopene in tomatoes are best absorbed by our bodies after they are cooked. Similarly, legumes such as beans and chickpeas cannot be eaten raw; they must be cooked.
3. High risk of food poisoning
As we have already discussed, the biggest negative aspect of this diet is the risk of food poisoning . Cooking kills dangerous bacteria like Salmonella and E. coli. This is a great protection for our health. We do not get this protection on a raw food diet. If food poisoning does occur, the symptoms can be severe. In such a case, it is very important to immediately go to a hospital's Emergency Treatment Unit (ETU).
Take-Home Message
- The Raw Food Diet can help you lose weight because it contains foods that are low in calories and high in fiber.
- However, this is a very restrictive diet that is difficult to follow in the long term. You may miss out on many essential nutrients, such as protein, iron, calcium, and vitamin B12.
- The biggest and most serious risk of this diet is food poisoning. The safety of cooking food is lost here.
- The idea that "cooking food makes it poisonous" has not been scientifically proven. In fact, some foods increase their nutritional value and become easier to digest after cooking.
- Before starting any diet, especially if you have a medical condition, it is wise to talk to your doctor for advice.
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