Did you know that 60% of people who adopt plant-based diets do so for health reasons? This astonishing figure shows a growing interest in more natural food alternatives. Raw food is one such option. It seeks to make the most of the nutrients in food.
The raw food diet is based on raw food, unprocessed and not heated above 42°C. This nutritional approach seeks to preserve enzymes and vitamins. According to its proponents, they are lost during conventional cooking. At Pistacho Coffee Brunch, both in Los Cristianos, Tenerife, and San Sebastian, Basque Country, we have incorporated principles of the raw nutritionWe provide healthy and delicious options.
The raw food, rich in fibre and water, promote an early feeling of satiety. This can help with weight control. But it also poses the challenge of ensuring adequate caloric intake. The raw food diet, when carefully planned, can meet the nutritional needs of a healthy adult. But it requires special attention to certain nutrients.
It is important to note that not all foods are more nutritious in their raw state. Some, when cooked, offer partially digested proteins that are easier to absorb. For this reason, many experts suggest a balanced combination of raw food and cooked. This way you can get the benefits of both worlds.
Key points
- The raw food diet is based on food not cooked above 42°C
- It seeks to preserve natural enzymes and vitamins in foods
- It can promote satiety and help in weight control.
- Requires careful planning to avoid nutritional deficiencies
- Combining raw and cooked foods can offer balanced benefits
What is Raw Food and its Nutritional Foundations?
La raw diet, or Raw Food, is a way of eating that prefers natural foods. It is eaten in its purest state. This live food It better maintains nutrients without cooking them at high temperatures.
Definition and philosophy of raw food
Raw Food focuses on eating raw or minimally processed foods. It includes fruits, vegetables, nuts, seeds and SuperfoodsThe idea is that natural foods have more enzymes and nutrients that are lost during cooking.
Maximum temperature allowed in food
A key aspect is not to cook food at more than 42°C. This is done so that the enzymes and nutrients are not degraded.
| Type of food | Maximum temperature | Benefits |
|---|---|---|
| Fruits and vegetables | 42°C | Preservation of vitamins and minerals |
| Nuts and seeds | 42°C | Preservation of essential fatty acids |
| Germinated | Room temperature | Increased enzymes and nutrients |
The concept of living foods
Living foods retain their enzymes and nutrients. These include fresh fruits, raw vegetables, sprouts and shoots. They are believed to provide vital energy.
The Raw Food diet highlights the importance of Superfoods such as goji berries, raw cacao and seaweed. They are rich in antioxidants and nutrients. This diet seeks to take full advantage of the benefits of natural foods.
Raw Food: Basic Principles
The raw vegan food diet brings many health benefits. It is based on principles that ensure good nutrition.
Permitted preparation methods
The kitchen raw vegan uses special techniques to preserve nutrients. These techniques are:
- Germination
- Low temperature dehydration
- Marination
- Natural fermentation
Importance of acid-alkaline balance
Acid-alkaline balance is vital in a natural diet. It is suggested to eat more than half of your diet as vegetables. Drinking 1,5 to 2 liters of water a day helps maintain this balance.
Basic rules for food combinations
It is key to combine foods well in the diet raw vegan. Some basic rules are:
| Combinations to avoid | Recommended order |
|---|---|
| Animal proteins with carbohydrates | Juices and fruits before dense foods |
| Mix of multiple food groups | Simple meals with few ingredients |
Follow these principles in your diet raw vegan brings great health benefits. It is important to make the transition gradually. This way, the body adapts better to this natural way of eating.
Foods Allowed on the Raw Food Diet
The raw food diet focuses on the natural nutrition. Only raw and unprocessed foods are eaten. Let's see what foods are part of this diet.
Raw fruits and vegetables
Fruits and vegetables are key to the raw food diet. They are full of vitamins, minerals and fiber. It is best to eat them fresh and organic to get the most benefits.
Nuts and seeds
Nuts and seeds are rich in protein and healthy fats. They can be eaten raw or processed to make them easier to digest.
Sprouts and sprouts
Sprouts and sprouts are live foods in the raw food diet. They are full of enzymes and nutrients. They are easy to make at home and add variety to the diet.
Superfoods allowed
The raw food diet also includes Superfoods. Seaweed, raw cocoa and bee pollen are some examples. These foods are rich in nutrients and improve the diet.
| Food group | Examples | Benefits |
|---|---|---|
| Fruits and vegetables | Apples, carrots, spinach | Vitamins, minerals, fiber |
| Nuts and seeds | Almonds, chia seeds | Proteins, healthy fats |
| Sprouts and sprouts | Alfalfa sprouts, sprouted lentils | Enzymes, concentrated nutrients |
| Superfoods | Spirulina, raw cocoa | Antioxidants, specific nutrients |
In the raw food diet, food is not heated above 40-45°C. This helps preserve its nutrients. Thus, processed and cooked foods are avoided, focusing on raw plants.
Raw Cooking Preparation Techniques
La raw cooking is key to a conscious eating. Uses special techniques to preserve nutrients and enzymes in foods. These practices are vital for good health and get the most out of ingredients.
Germination and activation
Germinating seeds and nuts is crucial in raw cookingThis step greatly improves their nutritional value and makes them easier to digest. To activate them, they are soaked in water, starting their germination and releasing beneficial enzymes.
Low temperature dehydration
Dehydration at less than 42°C preserves nutrients and creates unique textures. It is perfect for making crackers, raw breads and healthy snacks, without losing the vitality of the food.
Natural fermentation
Natural fermentation is vital in the raw cooking. It produces probiotics that improve digestive health and enrich the flavors of foods. It is used to make sauerkraut, kefir and vegetable yogurts.
These techniques are fundamental in raw food cooking and are part of a holistic approach to health. Learning to use them allows you to create varied and nutrient-packed dishes without the need to cook them, while maintaining their vitality.
| Cooperation | Benefits | Applications |
|---|---|---|
| Germination | Increases nutrients, improves digestibility | Sprouts, vegetable milks |
| Dehydration | Preserves enzymes, creates textures | Crackers, dehydrated fruits |
| Fermentación | Provides probiotics, enhances flavors | Sauerkraut, vegan cheeses |
Benefits of Raw Food Nutrition
La raw nutrition, or BARF diet, is very beneficial for our pets. This live food It resembles what wild animals eat. This greatly improves their health.
La raw diet It greatly helps pets' dental health. By chewing raw bones, plaque and tartar are reduced. This improves oral hygiene. In addition, many owners notice improved digestive health and fewer gastrointestinal problems.
In addition, pets feel more energetic and lively. live food It is easier to digest. This means that animals can better utilize the nutrients.
The BARF diet can contribute to the generation of smaller stools due to better utilization of fibers and nutrients.
This diet also helps maintain a healthy weight. Around 60% of dogs are overweight or obese. The BARF diet can be an effective solution to avoid these problems.
A study showed that dogs with raw diet have less homocysteine. This is an indicator of less inflammation. This suggests that the raw diet is good for the overall health of pets.
Nutritional Considerations and Supplementation
The Raw Food diet emphasizes the natural food and holistic health.It is crucial to plan well to ensure a good balance of nutrients.
Specific vitamin B12 needs
Vitamin B12 is essential in the Raw Food diet. Since plant foods do not contain it, it is necessary to take supplements. The correct supplementation is key to maintaining health.
Macronutrient balance
It is vital to have a balance of carbohydrates, fats and proteins. Superfoods like chia seeds help achieve this balance. The ideal ratio is:
| Macronutrient | Percentage |
|---|---|
| Carbohydrates | 45-65% |
| Proteins | 10-35% |
| Fats | 20-35% |
Protein requirements
Protein is crucial in the raw food diet. Nuts, seeds and sprouted legumes are good sources. It is important to vary the sources to obtain all the essential amino acids.
The Raw Food diet requires attention to nutritional details. With good planning, all the nutrients needed for optimal health can be covered.
Transition to a Raw Food Diet
adopt a conscious eating A raw food-based diet is a process that requires patience. It is vital to plan well so that your body adapts to this new style of eating. raw cooking.
Start by replacing one meal a day with raw options. You can then gradually increase your intake. This approach helps you better manage cravings and digestive changes.
It is crucial to maintain a positive attitude during this change. Remembering that you are choosing a lifestyle that will improve your health in the long term is key. Here are some ideas to help you:
- Incorporate green smoothies into your breakfast
- Replace processed snacks with raw fruits and nuts
- Experiment with creative salads for lunch
- Try raw dessert recipes to satisfy sweet cravings
Remember that, just like in the BARF diet for dogs, a gradual transition is key. Listen to your body and adjust the pace as needed.
The transition to raw food is a personal journey towards a more natural and conscious diet. Each step you take brings you closer to a healthier version of yourself.
| Week | Goal | Sample Menu |
|---|---|---|
| 1 | Introduce a daily green smoothie | Spinach, banana and apple smoothie |
| 2 | Add a raw salad a day | Avocado, tomato and cucumber salad |
| 3 | Incorporate raw snacks | Activated almonds and fresh berries |
| 4 | One completely raw meal a day | Zoodles with basil pesto and pine nuts |
Conclusion
Raw food teaches us to eat naturally. This way of eating, with raw and minimally processed foods, improves our health. It offers many benefits for our body.
By following this diet, our body becomes more vital. Raw foods, such as fruits and vegetables, help our body digest better. This gives us more energy and makes our immune system stronger.
It is important to make the transition to a raw food diet gradually. Listening to our body and asking for help from experts is essential. For those who want to try the benefits, Pistacho Coffee Brunch in Tenerife and Basque Country have delicious options. Visiting them is a good start to a healthier life.
