Have you ever thought how to prepare food for getting the most nutritional benefits? You probably can’t give the correct answer because cooking powers up the nutrients in some foods and does the exact opposite in others.
"Some produce is most nutritious uncooked,while other kinds need heat to bring out the best in them," says DawnJackson Blatner, RD, a registered dietitian with a practice in Chicago. From asparagus to tomatoes, fishes, meat, here's how to get the most from your farmers' market picks.
Some people worldwide are turning away not only from meat and processed food, but also from cooking. They have welcomed us to the world of raw food diet.
Because the Standard American, European and modern world countries Diet becomes more fat-laden, sugar-sated, and processed, the prevalence of metabolic disorders, obesity, type 2 diabetes, and cardiovascular disease (CVD) are soaring.
As per to the Centers for Disease Control and Prevention (CDC), obesity now affects nearly 35 percent of the population of the United States, over 29 million people have been diagnosed with type 2diabetes, and heart disease is the number one killer.
According to the World Health Organization (WHO) over 600 million were obese. 39% of adults aged 18 years and over were overweight in 2014, and13% were obese. Most of the world's population lives in countries where overweight and obesity kills more people than underweight.
High levels of LDL (bad) cholesterol and triglycerides and low HDL (good) cholesterol have all been linked toatherosclerosis, the main cause of cardiovascular disease (CVD).
Majority of the scientists would agree that less saturated fats, lower sugar and salt intake, and more fresh fruit and vegetables go a long way to avoiding a range of "lifestyle diseases."
National health guidelines recommend at least five portions, or 400 grams, of fruits and vegetables a day. Some studies suggest that one extra portion of fruit or vegetables daily could lower the risk of ischemic stroke by 6 percent. Others go further. To be healthy, they say, a person should eat only raw food.
The principle of a raw food diet is that,just as the human body cannot tolerate temperatures above 40 degrees Celsius,or 104 degrees Fahrenheit, neither can food. Whatever we eat, say advocates,should not be heated above 104 degrees Fahrenheit.
In the raw food diet, foods may be eaten fresh,dehydrated with low heat, or fermented. This, say the raw food dieters, leaves the food "live," and "live" food is full of life energy.Cooked food is "dead." It has no life energy.
Types of Raw Foods for the Raw Food Community
Every people on a raw food diet eat between 70percent and 100 percent of their food raw. Some raw food dieters eat some food cooked, but mainly food is eaten raw. A raw food diet is not "all or nothing." It is about eating as much raw food as possible.
The raw food diet can be quite advanced, using blenders and smoothie makers to make green smoothies, or dehydrates that blow air through food at a temperature less than 115 degrees Fahrenheit,to make it crispy.
More than 100 raw food restaurants in 2010, the U.S. already had. High-profile personalities who follow the diet include Demi Moore, Gwyneth Paltrow, Angelina Jolie and many more. Mainstream magazines provide recipes. The message seems to be: You can fit more raw food into your life.
Anywhere, people live simply in raw food communities or "Eco-villages." Members cultivate their own food, without chemicals. They allow "weeds" such as dandelions to grow for consumption, and they harvest wild food in the mountains. For some, making the raw food diet a total lifestyle choice is more satisfying.
Beetles, worms, insects, and wild bird's eggs are considered "very tasty" by one writer, although he goes on to ask if it is really right to kill and eat animals. He notes that this questions "very disputed in the raw food scene," and he calls on people to respect each others' differences.
Most "fully raw" dieters eat only wholefoods, without chopping or juicing, to maximize fiber and nutrients. Studies have shown that the body may metabolize juice differently from whole foods.
There are also recommendations about mixing foods, for example, not mixing sweet and acid fruits. Fasting is recommended in some circles.
A raw food diet does not have to be only fruit and vegetables. Raw vegans eat no animal produce, but a mixed raw food diet can include meat, fish, liver, and eggs. Clearly, these must be consumed fresh, to avoid disease.
Those raw food dieters may be having:
- Mixed raw food dieters, consuming small amounts of meat and fish, mostly uncooked
- Ovo-lacto-vegetarian raw food dieters,eating no meat or fish
- Vegan raw food dieters, avoiding all animal products.
A raw food diet, then, is not a single entity.
The food that are the raw food dieters eat
Generally foods in their natural state are acceptable. Popular foods include fruit, vegetables, nuts, water-soaked and sprouted seeds, beans, and grains. Some recommend fermented foods, such as kimchi and yogurt.
"Sprouts" provide protein. They are prepared by soaking and sprouting beans or seeds in large glass containers or "sprouters."
All the raw nuts provide oil, whereas dried fruits give energy. Wild foods such as mushrooms, plantain, and dandelion can be harvested freely, but wild food harvesters are warned to learn what is safe and what to avoid.
Many raw food dieters say that water should come mostly from fruit and vegetables, but if extra is needed, it should be purified through distillation to eliminate additional chemicals.
One research, a group of 201 "raw food dieters" were found to eat 95 percent of their food raw. They consumed between 1,029 and 1,313 grams of fruit a day, and 411 to 457 grams of vegetables. Overall, 97 percent of food consumed was of plant origin, with minimal bread, cereals, rice, legumes, and dairy products, such as unpasteurized milk and raw yogurt. Their diet was high in fiber and low in energy. Most of the energy was from carbohydrates.
Organic produce is preferable where possible, to avoid toxic pesticide residues. However, advocates concede that may non organic foods may be appropriate if limited availability would mean going without essential nutrients.
Raw foods should be locally produced to reduce transportation and storage time, as this will start to "kill" the food.