Raw Food Revolution

Unplug the toaster. Turn the oven off. And get rid of that BBQ you dust off every July.

Believers of raw foodism are doing just that.

Just when you thought you’ve heard of every diet under the sun, I present to you: the raw food diet.

What is it?

It’s exactly as it sounds. Those following a raw food diet believe that raw food has more enzymes than its cooked counterpart which will help the body reach optimal health and melt away pounds because it is better digested (U.S. News & World Report).There are varying degrees of the diet, with some following a raw vegan/vegetarianism diet, and there are some who take it one step further and include raw meats and dairy products. You may also eat raw fish, sea vegetables, fermented foods and sprouted grains. Whichever degree of the diet you choose, absolutely none of the foods may be pasteurized, homogenized or produced with any pesticides. In addition, no foods should be cooked past 112 F (Dr. Axe Food is Medicine).

This theory actually started back in the 1800’s when a doctor named Maximilian Bircher-Benner found that he had the ability to cure his jaundice by eating raw apples.This then led to multiple experiments that looked at the effects of raw food on our health, and the diet took off from there (U.S. News & World Report).

Raw foodism proponents claim several health benefits that are backed up by little to no significant evidence. Lower risks of cancer, heart disease, kidney disease, autoimmune disorders, premenstrual syndrome and Parkinson’s disease have all been promised and the list certainly does not stop there (Dr. Axe Food is Medicine). In addition, advocates claim that raw foods have more enzymes in them compared to cooked foods, which will help improve digestion and fight diseases (Maria, 2014). Now, I know that processing and cooking foods may cause a loss in some vitamins and minerals. But, the biggest dispute to their claim regarding a loss in enzymes is that during normal digestion our stomach acid breaks down enzymes in food anyway, whether it came from raw or cooked food sources (The National Institute of Diabetes and Digestive and Kidney Diseases).

Is this diet safe? Sure, eating raw fruits and vegetables is perfectly fine. However, how can one possibly eat raw meat without getting sick?

According to the United States Department of Agriculture, safe minimum temperatures for the following meats are listed below:

Beef, pork, veal & lamb - 145 F

Ground meats - 160 F

Ham - 145 F

All poultry - 165 F

Those temperatures are certainly well above the 112 F cut-off raw food eaters are following. As many of us know, eating raw meat, eggs and raw unpasteurized milk can lead to salmonella, a bacteria that can cause diarrheal illness in humans (Centers for Disease Control and Prevention).

I was curious to find out what the research says regarding whether or not eating a raw diet is any healthier for us compared to a cooked, healthy diet. After all, raw food diet proponents are arguing just that. The research is certainly minimal, but let’s dive into some studies that are looking at how raw food diets can affect our overall health.

In a 2005 study done by The Journal of Nutrition, researchers investigated the health effects of the varying types of raw diets (vegan, ovo-lacto-vegetarian, and a mixed raw food diet including meat) (Koebnick et al, 2005). Lipids, vitamin B-12 and folate status were analyzed in the subjects after eating one of these raw food diets. Additionally, plasma total homocysteine levels (which when elevated is a risk for cardiovascular disease) were measured. 201 participants were between 25 and 64 years old. At least 70% of their total food intake was raw food for at least 2 years before blood sampling was done (Koebnick et al, 2005). Of these participants, more than half of them (58%) were following the raw food diet that included raw meat and fish. Total cholesterol nor triglyceride levels differed among the diet groups at the end of the study (Koebnick et al, 2005). However, HDL (the ‘good cholesterol’) was dangerously low in 46% of the participants and elevated plasma homocysteine levels were seen. Vitamin B-12 deficiency resulted in the ovo-lacto-vegetarian and vegan groups (Koebnick et al, 2005). It was concluded that following a raw diet, regardless of the specific type, led to a combination of both low HDL cholesterol and elevated plasma homocysteine levels which could be interpreted as a high risk for coronary heart disease (Koebnick et al, 2005).

Where this study lacked was including a control group consisting of participants not following a raw food diet. That way, we would be able to better interpret how a raw food diet affects our blood lipids and risk of vitamin deficiencies described in this study compared to the average American diet.

A similar study done by The Journal of Nutrition also looked into the vitamin B-12 status of 21 long-term adherents of a strict uncooked vegan diet (Rauma et al, 1995). They were compared to a meat-eater control group. Nine of the vegans incorporated nori and/or seaweed into their diets and had higher serum vitamin B-12 concentrations than those not eating those foods. However, they were still not supplied enough Vitamin B-12 to maintain the recommended blood levels (Rauma et al, 1995). Note, that the number of participants in this study is extremely small.

One study conducted by the Annals of Nutrition and Metabolism examined the relationship between a strict long-term raw food diet and body weight loss and amenorrhea, which is the absence of menstruation in women for a number of reasons (Mayo Clinic). Underweight and nutritional deficiencies in females are often related to amenorrhea (Strassner et al, 1999). Over the course of 3.7 years, this study included 216 men and 297 women consuming long-term raw food diets. Most had a normal body weight at the beginning of the study. It was seen that most raw food dieters experienced a dramatic loss in weight when starting the diet (on average, 21 pounds for males and 26 pounds for females) (Strassner at al, 1999). Those on the strict raw food diet were three times more likely to become underweight and of the female raw dieters that were of childbearing age, 23% of them reported a complete absence of menstruation (Strassner et al, 2009).

What Can we Take Away From This?

There’s no doubt that following a raw food diet can lead to weight loss. Eating large amounts of fruits and vegetables will usually do that. Those following a strict raw food diet are also saying no to desserts and grandma’s homemade lasagna day in and day out, so it’s no wonder that they’re losing weight. But, at what expense? As these studies showed, raw food dieters were ultimately not eating enough calories which led to being dangerously underweight, vitamin deficiencies and other health complications. Additionally, I could not find a single study comparing the difference in digestion (which is claimed to be more efficient in raw food diets) between those following a raw food diet and those who cook their meals. Science has yet to prove to us that there are any serious adverse health effects of eating cooked foods.

This diet has far too many health consequences that need to be seriously considered before being advertised as a healthful way to lose weight.

References:

“Raw Food Diet." U.S. News & World Report, U.S. News Health, https://health.usnews.com/best-diet/raw-food-diet. Accessed 1 Mar. 2018.

Adams, Maria. "Do Raw Food (Living Food) Diets Promote Good Health?." Corpus Christi Medical Center, 13 Mar. 2014, https://ccmedicalcenter.com/hl/?/46086/Do-Raw-Food--Living-Food--Diets-Promote-Good-Health-. Accessed 1 Mar. 2018.

"Raw Food Diet: Benefits, Risks and How to Do It." Dr. Axe Food is Medicine, https://draxe.com/raw-food-diet/. Accessed 1 Mar. 2018.

"Your Digestive System & How it Works What is the digestive system?." National Institute of Diabetes and Digestive and Kidney Diseases, Dec. 2017, https://www.niddk.nih.gov/health-information/digestive-diseases/digestive-system-how-it-works. Accessed 1 Mar. 2018.

Koebnick, Corinna, Ada Garcia, Pieter Dagnelie, Carola Strassner, and Jan Lindermans. "Long-Term Consumption of a Raw Food Diet Is Associated with Favorable Serum LDL Cholesterol and Triglycerides but Also with Elevated Plasma Homocysteine and Low Serum HDL Cholesterol in Humans." The Journal of Nutrition, vol. 135, no. 10, 1 Oct. 2005, doi:10.1093, https://academic.oup.com/jn/article/135/10/2372/4669843. Accessed 1 Mar. 2018.

United States Department of Agriculture. Safe Minimum Internal Temperature Chart, United States Department of Agriculture. , https://www.fsis.usda.gov/wps/portal/fsis/topics/food-safety-education/get-answers/food-safety-fact-sheets/safe-food-handling/safe-minimum-internal-temperature-chart/ct_index. Accessed 2 Mar. 2018.

Centers for Disease Control and Prevention. Quick Tips for Preventing Salmonella, Centers for Disease Control and Prevention. , https://www.cdc.gov/salmonella/general/prevention.html. Accessed 9 Mar. 2015.

Strassner, C., C. Koebnick, I. Hoffmann, and C. Leitzmann. "Consequences of a Long-Term Raw Food Diet on Body Weight and Menstruation: Results of a Questionnaire Survey." Annals of Nutrition and Metabolism, vol. 43, 15 Jan. 1999, pp. 69-79, doi:10.1159. Accessed 2 Mar. 2018.

"Amenorrhea - Symptoms & Causes." Mayo Clinic, https://www.mayoclinic.org/dis

eases-conditions/amenorrhea/symptoms-causes/syc-20369299. Accessed 2 Mar. 2018.

Liisa-Rauma, Anna, Ritta Torronen, Osmo Hanninen, and Hannu Mykkanen. "Vitamin B-12 Status of Long-Term Adherents of a Strict Uncooked Vegan Diet (“Living Food Diet”) Is Compromised." The Journal of Nutrition, vol. 125, no. 10, 1 Oct. 1995, pp. 2511-15, doi:https://academic.oup.com/jn/article-abstract/125/10/2511/4730551, https://academic.oup.com/jn/article-abstract/125/10/2511/4730551. Accessed 2 Mar. 2018.

Image: https://cdn1.dailyhealthpost.com/wp-content/uploads/2014-07-17-never-ever-wash-raw-chicken-at-home-heres-why-meat.jpg