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Early proponents include [[St. Louis Estes]], [[Johnny Lovewisdom]], [[Ann Wigmore]] and [[Viktoras Kulvinskas]] (co-founders of the Hippocrates Health Institute), [[Arnold Ehret]] (author and advocate of [[fasting]]), Aris Latham (of Sunfired Foods, Inc., known as the godfather of raw food), Arshavir Ter Hovannessian<ref>Raw-eating, or, A new world free from diseases, vices and poisons by Arshavir Ter Hovannessian, Publisher: Tehran [Iran]: A. Ter Hovannessian, 1967.</ref> and [[Norman W. Walker]] (who advocated the consumption of vegetable juices).
Early proponents include [[St. Louis Estes]], [[Johnny Lovewisdom]], [[Ann Wigmore]] and [[Viktoras Kulvinskas]] (co-founders of the Hippocrates Health Institute), [[Arnold Ehret]] (author and advocate of [[fasting]]), Aris Latham (of Sunfired Foods, Inc., known as the godfather of raw food), Arshavir Ter Hovannessian<ref>Raw-eating, or, A new world free from diseases, vices and poisons by Arshavir Ter Hovannessian, Publisher: Tehran [Iran]: A. Ter Hovannessian, 1967.</ref> and [[Norman W. Walker]] (who advocated the consumption of vegetable juices).


Notable contemporary proponents include several chefs, published authors and lecturers, such as Rene Oswald, Matthew Kenney, [[Tonya Zavasta]], Alissa Cohen, [[Aris Latham]], [[Aajonus Vonderplanitz]], [[Philip McCluskey]] and [[Elijah Joy]].
Notable contemporary proponents include several chefs, published authors and lecturers, such as Rene Oswald, Matthew Kenney, [[Tonya Zavasta]], Alissa Cohen, [[Aris Latham]], [[Aajonus Vonderplanitz]], and [[Elijah Joy]].


Celebrities following raw-animal-food diets include [[Mel Gibson]] (who follows the "Tiger Diet").<ref>.http://www.independent.co.uk/life-style/food-and-drink/features/the-rawfood-diet-497662.html</ref> Woody Harrelson has been said to be a raw foodist. Carol Alt (Model) is a raw foodist who includes raw animal products in her diet, she has also written several books on her version of the diet/lifesyle.
Celebrities following raw-animal-food diets include [[Mel Gibson]] (who follows the "Tiger Diet").<ref>.http://www.independent.co.uk/life-style/food-and-drink/features/the-rawfood-diet-497662.html</ref> Woody Harrelson has been said to be a raw foodist. Carol Alt (Model) is a raw foodist who includes raw animal products in her diet, she has also written several books on her version of the diet/lifesyle.

Revision as of 02:32, 12 January 2011

This article is about raw food consumption in humans. For a raw diet for cats or dogs, see Raw feeding.

Raw foodism (or rawism) is a lifestyle promoting the consumption of uncooked, unprocessed, and often organic foods as a large percentage of the diet.

Raw foodists typically believe that the greater the percentage of raw food in the diet, the greater the health benefits. Raw foodism or a raw diet is usually equated with raw veganism in which only raw plant foods are eaten.[1] Depending on the type of lifestyle and results desired, raw food diets may include a selection of raw fruits, vegetables, nuts, seeds (including sprouted whole grains such as gaba rice), eggs, fish (such as sashimi), meat (such as carpaccio), and non-pasteurized/non-homogenized dairy products (such as raw milk, raw milk cheese, and raw milk yogurt).

Varieties of raw foodism

Raw foodism can include any diet of primarily unheated food, or food cooked to a temperature less than 40 °C (104 °F) to 46 °C (115 °F). The most popular raw food diet is a raw vegan diet, but other forms may include animal products and/or meat. Raw foodists can be divided between those that advocate raw veganism or vegetarianism, those that advocate a raw omnivorous diet, and those that advocate a 100% raw carnivorous diet.[2]

Raw veganism

Main article: Raw veganism

A raw vegan diet consists of unprocessed, raw plant foods that have not been heated above 46 °C (115 °F). Raw vegans believe that foods cooked above this temperature have lost much of their nutritional value and are less healthy or even harmful to the body. Typical foods include fruit, vegetables, nuts, seeds and sprouted grains and legumes.

Some raw vegans can be subdivided into fruitarians, juicearians, or sproutarians.[3] Fruitarians eat primarily or exclusively fruits and nuts. Juicearians process their raw plant foods into juice. Sproutarians adhere to a diet consisting mainly of sprouted seeds.[4]


Raw vegetarianism

See also: Vegetarianism

Raw vegetarianism is a diet that excludes meat (including game and slaughter byproducts like gelatin), fish (including shellfish and other sea animals) and poultry, but allows dairy and eggs. Common foods include fruit, vegetables, sprouts, nuts, seeds, grains, legumes, dairy, eggs and honey. There are several variants of this diet.[5]

Raw animal food diets

Main article: Raw animal food diets
A sashimi dinner set

Included in raw animal food diets are any food that can be eaten raw, such as uncooked, unprocessed raw muscle-meats/organ-meats/eggs, raw dairy, and aged, raw animal foods such as century eggs, fermented meat/fish/shellfish/kefir, as well as vegetables/fruits/nuts/sprouts, but generally not raw grains, raw beans, raw soy, etc., because of digestibility and toxicity issues, and also because paleolists tend to reject Neolithic or domesticated foods. Raw foods included on such diets have not been heated at temperatures above 104 °F (40 °C). Raw animal foodists believe that foods cooked above this temperature have lost much of their nutritional value and are harmful to the body.[6] Smoked meats are frowned upon by many raw-omnivores.[7] Some make a distinction between hot-smoked and cold-smoked foods.

Those who eat a raw omnivorous diet usually choose to obtain their meats from free-range and grass-fed sources. This greatly diminishes the risk of harmful bacteria. A study by Cornell University has determined that grass-fed animals have far fewer E. coli (about 1/300th) than their grain fed counterparts.[8] Also in the same study, the amount of E. coli they do have is much less likely to survive our first line defense against infection, gastric acid. Grass-fed meat also contains more nutrients, such as vitamins, minerals, and omega-3 fatty acids, than grain-finished meat.[8][9][10][11]

Examples of raw animal food diets include the Primal Diet,[12][13][14] Anopsology (otherwise known as "Instinctive Eating" or "Instincto"), and the Raw, Paleolithic diet[15][16] ("otherwise known as the "Raw Meat Diet").[17]

The Primal Diet,[13][14] is a diet consisting of fatty meats, organ meats, dairy, honey, minimal fruit and vegetable juices and coconut cream, all raw. The founder of the Primal Diet is Aajonus Vonderplanitz. Vonderplanitz has estimated that there are 20,000 followers of his raw-meat-heavy Primal Diet in North America, alone.[18] Books by Vonderplanitz include "The Recipe for Living Without Disease"[19] and "We Want To Live".[20]

There are also those who follow the "Raw Meat Diet", otherwise known as the "Raw, Paleolithic Diet",[16][21] which is a raw version of the (cooked) Paleolithic Diet, incorporating large amounts of raw animal foods such as raw meats/organ-meats, raw seafood, raw eggs, and some raw plant-foods, but usually avoiding non-Paleo foods such as raw dairy, grains and legumes.[16][22]

A number of traditional aboriginal diets consisted of large quantities of raw meats, organ meats, and berries, including the traditional diet of the Nenet tribe of Siberia and the Inuit people.[23][24][25]

History

Raw foods gained prominence in the West throughout the 1900s, as proponents, such as Ann Wigmore and Herbert Shelton, stated that a diet of raw fruits and vegetables is the ideal diet for humans.[26] Raw foodists extrapolate from such research the supposition that the enzymes found in living foods interact with other substances, notably the enzymes produced by the body itself, to aid in digestion. Promoters of raw foods, such as the Weston-Price Foundation, support the idea that, since no digestive juices are secreted in the upper stomach, the enzymes in the raw foods last for about 30 minutes in the upper stomach before being destroyed in the lower stomach, thus giving them enough time to break down the raw foods, to some extent.[27]

In a 1936 work entitled Nutrition and Physical Degeneration, dentist Weston A. Price observed dental degeneration in the first generation who abandoned traditional nutrient dense foods which included unprocessed raw foods e.g. un-pasteurised milk products, fruit and dried meats. Price claimed that the parents of such first generation children had excellent jaw development and dental health, while their children had malocclusion and tooth decay and attributed this to their new modern insufficient nutrient diet (which would have included a proportion of raw food).

Leslie Kenton’s book, Raw Energy-Eat Your Way to Radiant Health, in 1984 popularized food such as sprouts, seeds, and fresh vegetable juices.[28] The book brought together research into raw foodism and its support of health, citing examples such as the sprouted seed enriched diets of the long lived Hunza people, as well as Max Gerson's claim of a raw juice-based cancer cure. The book advocates a diet of 75% raw food to prevent degenerative diseases, slow the effects of aging, provide enhanced energy, and boost emotional balance.

Common practices

Beliefs held by raw foodists include:

Food preparation

Vegetables in a market

Many foods in raw food diets are simple to prepare, such as fruits, salads, meat, and dairy. Other foods can require considerable advanced planning to prepare for eating. Rice and some other grains, for example, require sprouting or overnight soaking to become digestible. Many raw foodists believe it is best to soak nuts and seeds before eating them, to activate their enzymes, and deactivate enzyme inhibitors. The amount of soak time varies for all nuts and seeds.

According to some cookbook authors, preparation of gourmet raw food recipes usually calls for a blender, food processor, juicer, and dehydrator.[40] Depending on the recipe, some food (such as crackers, breads and cookies) may need to be dehydrated. These processes, which produce foods with the taste and texture of cooked food, are lengthy. Some raw foodists dispense with these recipes, feeling that there is no need to emulate the other non-raw diets or increase sales of kitchen appliances.

Freezing food is acceptable, even though freezing lowers enzyme activity. This view is only held by some raw-foodists, with many raw-foodists actually viewing freezing as harmful,[41][42] though not as unhealthy as cooking.

Several raw food preparation books have been published including Raw: The Uncook Book: New Vegetarian Food for Life by Juliano Brotman and Erika Lenkert (Regan Books, 1999), Raw by Charlie Trotter, Roxanne Klein, Jason Smith, and Tim Turner (Ten Speed Press, 2003), Raw Food/Real World: 100 Recipes to Get the Glow by Matthew Kenney and Sarma Melngailis (William Morrow, 2005), RAWvolution: Gourmet Living Cuisine by Matt Amsden (William Morrow, 2006), Everyday Raw and Entertaining in the Raw by Matthew Kenney (Gibbs Smith 2009), "Everyday Raw Desserts" by Matthew Kenney (Gibbs Smith 2010).

Raw food movement

Early proponents include St. Louis Estes, Johnny Lovewisdom, Ann Wigmore and Viktoras Kulvinskas (co-founders of the Hippocrates Health Institute), Arnold Ehret (author and advocate of fasting), Aris Latham (of Sunfired Foods, Inc., known as the godfather of raw food), Arshavir Ter Hovannessian[43] and Norman W. Walker (who advocated the consumption of vegetable juices).

Notable contemporary proponents include several chefs, published authors and lecturers, such as Rene Oswald, Matthew Kenney, Tonya Zavasta, Alissa Cohen, Aris Latham, Aajonus Vonderplanitz, and Elijah Joy.

Celebrities following raw-animal-food diets include Mel Gibson (who follows the "Tiger Diet").[44] Woody Harrelson has been said to be a raw foodist. Carol Alt (Model) is a raw foodist who includes raw animal products in her diet, she has also written several books on her version of the diet/lifesyle.

Interest in the "Raw Foods Movement" continues to grow today[45] and is especially prevalent in the UK,[17][failed verification – see discussion] Germany,[46] Australia and the western United States,[47] like California.[48] Restaurants catering to a raw food diet have opened in large cities,[49] and numerous all-raw cookbooks have been published.[50]

Supercharge Me! 30 Days Raw is a feature-length documentary film about the raw foods diet, made by Jenna Norwood, a former public relations consultant turned independent filmmaker, health educator and raw food chef.[51] In the film, inspired by Morgan Spurlock's Super Size Me, Jenna ate only raw foods for thirty days, to document the effect it would have on her health.

Research

To date, scientific literature describing health and nutrition aspects of raw foods or living foods diets is limited and most studies focus on vegetarian diets, most of which excluded all animal products and derived the majority of calories from uncooked plant matter.[52] Certain studies have indicated detrimental health effects stemming from raw vegetarian diets .[53][54][55] A 2005 study has shown that a raw vegetarian diet is associated with a lower bone density.[56] One study of raw vegan diets shows amenorrhea and underweightness in women.[57] Another one indicates an increased risk of dental erosion with a raw vegan diet.[58]

Other medical studies on raw food diets have shown some positive and negative health outcomes.[53] According to one medical trial, "long-term consumption of a 70% raw-plant-food diet is associated with favorable serum LDL cholesterol and triglycerides but also with elevated plasma homocysteine and low serum HDL cholesterol" as well as vitamin B12 deficiency.[59] Another study from Germany found that a "long-term strict raw food diet is associated with favourable plasma beta-carotene and low plasma lycopene concentrations".[60] A study mentioned benefits of a raw vegan diet for lowering obesity and hypertension[61] A study has also shown reduced fibromyalgia symptoms for those on a raw vegan diet[62] as well as reduced symptoms of rheumatoid arthritis, according to another study.[63]

German research in 2003 showed significant benefits in reducing breast cancer risk when large amounts of raw vegetable matter are included in the diet. The authors attribute some of this effect to heat-labile phytonutrients.[64]

One study comparing pasteurized and unpasteurized breast milk, showed that pasteurizing breast milk for hospital use and milk banks is unnecessary.[65] Another study showed a link between consumption of unpasteurized milk and a lowered prevalence of allergies.[66]

Potential harmful effects of cooked foods and cooking

Raw food dieters claim that cooking food produces harmful chemical toxins.

Several studies published since 1990 indicate that cooking muscle meat creates heterocyclic amines (HCAs), which are thought to increase cancer risk in humans. Researchers at the National Cancer Institute found that human subjects who ate beef rare or medium-rare had less than one third the risk of stomach cancer than those who ate beef medium-well or well-done.[67] While eating muscle meat raw may be the only way to avoid HCAs fully, the National Cancer Institute states that cooking meat below 212 °F (100 °C) creates "negligible amounts" of HCAs. Also, microwaving meat before cooking may reduce HCAs by 90%.[68]

Microwaving has been shown to significantly reduce the anti-infective factors in human milk.[69][70] Microwaving has also been shown to cause the greatest decrease in all studied antioxidants in broccoli, compared to other cooking methods.[71] Microwaving has been shown to reduce vitamin B12 levels in beef, pork and milk by 30-40%.[72]

Nitrosamines, formed by cooking and preserving in salt and smoking, have been noted as being carcinogenic, being linked to colon cancer and stomach-cancer.[73][74]

Cooking also creates certain heat-created toxins, advanced glycation end products, otherwise known as AGEs. This reaction occurs both within the body and external to the body. These compounds are absorbed by the body during digestion with about 30% efficiency.[citation needed] Many cells in the body (for example endothelial cells, smooth muscle or cells of the immune system) from tissue such as lung, liver, kidney or peripheral blood bear the receptor for advanced glycation end products (RAGE) that, when binding AGEs, contributes to age and diabetes-related chronic inflammatory diseases,[75][76] such as atherosclerosis, renal failure,[77][78][79] arthritis,[80] myocardial infarction,[81] macular degeneration,[82] cardiovascular disease,[83] nephropathy,[84] retinopathy,[85] or neuropathy.[86] Excretion of dietary AGEs is reduced in diabetics and lowering AGE intake may greatly reduce the impact of AGEs in diabetic patients and possibly improve prognosis.[38]

One study, comparing the effects of consuming either pasteurized, or homogenized/pasteurized, or unpasteurized milk, showed that pasteurized and homogenized/pasteurized milk might have an increased ability to evoke allergic reactions in patients allergic to milk.[87]

Also, toxic compounds called PAHs,[88] or Polycyclic aromatic hydrocarbons, are formed by cooking, in addition to being a component of cigarette-smoke and car-exhaust fumes.[89][90] They are known to be carcinogenic.[91][92]

German research in 2003 showed significant benefits in reducing breast cancer risk when large amounts of raw vegetable matter are included in the diet. The authors attribute some of this effect to heat-labile phytonutrients.[93]

Acrylamide, a toxin found in roasted/baked/fried/grilled starchy foods, but not in boiled or raw foods, has been linked to endometrial and ovarian, but not breast cancers.[94] Ingested acrylamide is metabolised to a chemically reactive epoxide, glycidamide.[95] The HEATOX(Heat Generated Food Toxins) project has published a report on acrylamide.[96]

Frying chickpeas, oven-heating winged beans, or roasting cereals at 200–280 °C (392–536 °F) reduces protein digestibility.[97]

Another study has shown that meat heated for 10 minutes at 130 °C (266 °F), showed a 1.5% decrease in protein digestibility.[98] Similar heating of hake meat in the presence of potato starch, soy oil, and salt caused a 6% decrease in amino acid content.[99][100]

There are various scientific reports, such as one by the Nutrition Society,[101] which describe in detail the loss of vitamins and minerals caused by cooking.[31][32][33]

It has also been suggested that cooking contributes greatly to global warming.[102]

Criticism and controversies

Food poisoning

Food poisoning is a health risk for all people eating raw foods, and increased demand for raw foods is associated with greater incidence of foodborne illness,[103] especially for raw meat, fish, and shellfish.[104][105] Outbreaks of gastroenteritis among consumers of raw and undercooked animal products (including smoked, pickled or dried animal products[104]) are well-documented, and include raw meat,[104][106][107] raw organ meat,[106] raw fish (whether ocean-going or freshwater),[104][105][107] shellfish,[108] raw milk and products made from raw milk,[109][110][111] and raw eggs.[112]

Food poisoning attributed to contaminated raw produce has risen tenfold since the 1970s.[113] Salad, lettuce, juice, melon, sprouts, and berries were most frequently implicated in outbreaks.[113]

Many raw plant foods have been contaminated by dangerous and even deadly microorganisms,[114] including jalapeño and serrano peppers,[114] alfalfa sprouts and other sprouted seeds,[115][116] green onions,[117] spinach,[118] lettuce,[118] orange juice,[119] apple juice and other unpasteurized fruit juices.[120]

Demand for unpasteurized, or raw, milk is growing among consumers concerned about chemicals, hormones and drugs.[121] Some believe that pasteurization denatures enzymes and proteins, and kills beneficial bacteria.[122] According to the FDA, health benefits claimed by raw milk advocates do not exist.[123] "The small quantities of antibodies in milk are not absorbed in the human intestinal tract", says Barbara Ingham, Ph.D., associate professor and extension food scientist at the University of Wisconsin-Madison. "There is no scientific evidence that raw milk contains an anti-arthritis factor or that it enhances resistance to other diseases."

It has been claimed by raw dairy advocates that government agencies are heavily biased against raw dairy, providing incomplete facts or erroneous statistics.[124]

Avoiding poisoning

See also: Category:Plant toxins

As the consumption of raw foods gains popularity, some potentially unsafe foods have re-entered the diets of humans. However, the following list includes many foods which are rarely promoted by the educated proponents[citation needed] of raw foodism, especially beans or legumes.

Nutritional deficiencies

A raw vegan diet can be low in calcium, vitamin D, iron, zinc, protein and calories.[136]

Some foods contain antinutrient factors (ANF) that are destroyed by cooking.[137][138][139]

Care is required in planning a raw food diet, especially for children.[140] Raw foodists believe that with sufficient food energy, essential fatty acids, essential amino acids, vitamins and minerals, variety and density, people of all ages can be successful at eating raw foods. Dr. Joel Fuhrman, author of Disease-Proof your Child, says there may not be enough vitamin B12, enough vitamin D and enough calories for a growing child on a totally raw vegan diet. Fuhrman fed his own four children raw and cooked vegetables, fruits, nuts, grains, beans and occasionally eggs.[141] However, this nutritionist has made it clear in his books that he advocates 80 percent of our food should be raw, vegetable based, and that more than ten per cent based on animal produce is to increase the risk of disease.

A study surveying people practicing raw vegan diets of varying intensities found that 30% of the women under age 45 had partial to complete amenorrhoea and that "subjects eating high amounts of raw food (> 90%) were affected more frequently than moderate raw food dieters". The study concluded that since many raw food dieters were underweight and exhibited amenorrhoea "a very strict raw food diet cannot be recommended on a long-term basis".[142]

Some raw vegan advocates have warned of possible nutritional deficiencies as a result of following 100 percent raw vegan diets and have recommended also consuming some raw animal foods as part of one's diet, such as raw dairy products.[143]

Human evolution

Richard Wrangham, a primate researcher and professor of anthropology, has suggested that eating cooked food is more "natural" for the human digestive system, because he thinks that the human digestive system may have evolved to deal with cooked foods.[144][145] Wrangham thinks that cooking explains the increase in hominid brain sizes, smaller digestive tract, smaller teeth and jaws and decrease in sexual dimorphism that occurred roughly 1.8 million years ago.[144][145] Wrangham suggests that raw meat and vegetables could not have provided the necessary calories to support the normal hunter–gatherer lifestyle. Most other anthropologists oppose Wrangham[146], stating that archeological evidence suggests that cooking fires began in earnest only c.250,000 years ago, when ancient hearths, earth ovens, burnt animal bones, and flint appear across Europe and the Middle East. Two million years ago, the only sign of fire is burnt earth with human remains, which most other anthropologists consider to be mere coincidence rather than evidence of intentional fire.[147] The mainstream view among anthropologists is that the increases in human brain-size occurred well before the advent of cooking, due to a shift away from the consumption of nuts and berries to the consumption of meat.[148][149] [150]

See also

References

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