Raw Vegan Diet
Description:
Nothing is heated over 118 [oF] (48[oC]). This is used for dehydration.
Meat is substituted with seeds and nuts.
Seeds can be soaked in water to soften them.
Sprouted seeds/grains.
Seaweeds, kelp,
Fermented vegetables and fruit
Juicing (wheat-grass, leafy greens, carrots, etc.)
Supplements (estimated requirements):
Vit. B12: 0.5 .. 1[mg]
Vit. D: 4000[IU]
Calcium: 500[mg]
Note: Zinc and Iron are typically low too.
This is a low sodium diet, so additional salt of ~3[g] should be consumed.
Nothing is heated over 118 [oF] (48[oC]). This is used for dehydration.
Meat is substituted with seeds and nuts.
Seeds can be soaked in water to soften them.
Sprouted seeds/grains.
Seaweeds, kelp,
Fermented vegetables and fruit
Juicing (wheat-grass, leafy greens, carrots, etc.)
Supplements (estimated requirements):
Vit. B12: 0.5 .. 1[mg]
Vit. D: 4000[IU]
Calcium: 500[mg]
Note: Zinc and Iron are typically low too.
This is a low sodium diet, so additional salt of ~3[g] should be consumed.
References:
1. Simply Raw Reversing Diabetes in 30 Days
[18:00] Nothing cooked over 118 [oF] (48[oC])
all you can eat raw vegan meals 3 times a day.
nuts and seeds instead of meat, avocado, sprouts, vegetables
2. Vegan Triple-Ironman (Raw Vegetables/Fruits)
"A 48-year-old male finished Triple-Ironman distance in 41 hours and 18 minutes (11.4 km swimming, 540 km cycling,
and 126 km running). At the time of the examinations, he had been practising his current diet of raw vegan diet for 6
years. Prior to this, the vegan athlete had been living as a vegan for 3 years and as a vegetarian for the previous 13 years.
... 48 years of age and 1.80 metres in height. In the sporting season he was 79.7 kg in weight, with a body fat index of
12.9%; in the off-season he weighed 80.3 kg with a body fat index of 16.3%. Clinical examination showed a regular heart
rhythm at 60 beats/min. Blood pressure was 115/70. The heart sounds were normal.
It is well known that a vegetarian or vegan diet, when sensibly managed, can make a contribution to the prevention and
therapy of illnesses in all phases of life"
3. Position of the American Dietetic Association: vegetarian diets.
"Well-planned vegetarian diets are appropriate for individuals during all stages of the life cycle, including pregnancy,
lactation, infancy, childhood, and adolescence, and for athletes. A vegetarian diet is defined as one that does not include
meat (including fowl) or seafood, or products containing those foods. ... key nutrients ... protein, n-3 fatty acids, iron,
zinc, iodine, calcium, and vitamins D and B-12. A vegetarian diet can meet current recommendations for all of these
nutrients. ... supplements or fortified foods ... vegetarian diets can be nutritionally adequate in pregnancy and
result in positive maternal and infant health outcomes. ... vegetarian diet is associated with a lower risk of death from
ischemic heart disease. Vegetarians also appear to have lower low-density lipoprotein cholesterol levels, lower blood
pressure, and lower rates of hypertension and type 2 diabetes than nonvegetarians. ... lower body mass index and lower
overall cancer rates. Features of a vegetarian diet that may reduce risk of chronic disease include lower intakes of
saturated fat and cholesterol and higher intakes of fruits, vegetables, whole grains, nuts, soy products, fiber, and
phytochemicals. The variability of dietary practices among vegetarians makes individual assessment of dietary
adequacy essential."
4. Vegetarian diets : nutritional considerations for athletes.
"... acceptable macronutrient distribution ranges for carbohydrate, fat and protein of 45-65%, 20-35% and 10-35%,
respectively ...
The potential adverse effect of a vegetarian diet on iron status is based on the bioavailability of iron from plant
foods rather than the amount of total iron present in the diet. Vegetarian and non-vegetarian athletes alike must
consume sufficient iron to prevent deficiency, which will adversely affect performance. Other nutrients of concern for
vegetarian athletes include zinc, vitamin B12, vitamin D and calcium. The main sources of these nutrients are animal
products; however, they can be found in many food sources suitable for vegetarians, including fortified soy milk and
whole grain cereals. Vegetarians have higher antioxidant status for vitamin C (ascorbic acid), vitamin E (tocopherol),
and beta-carotene than omnivores,"
5. Change in quality of life and immune markers after a stay at a raw vegan institute: a pilot study
"Raw vegan diets consist of food that is plant-based, contains no animal products, and is uncooked or heated to
temperatures no higher than about 118°F.
... studies indicate that following a vegetarian or vegan diet is associated with increased longevity, and decreased risk of
cancer and heart disease, and some evidence suggests that eating vegan food raw is more beneficial than eating it
cooked. Cooking both removes some nutrients and denatures important enzymes, such as myrosinase in cruciferous
vegetables and alliinase in garlic, that convert certain nutrients to their anti-cancer forms. Cooking food also creates
mutagenic and proinflammatory compounds. In two intervention trials, patients with fibromyalgia and rheumatoid
arthritis reported that while following a raw vegan diet they experienced alleviation of symptoms.
A study from 1930 showed that the white blood cell count increased after people ate food that had been cooked, but not
after they ate the same food raw. More recently, a clinical trial found that among subjects assigned to a raw vegan diet
for one week, white blood cell counts decreased slightly, although the control group’s white blood cell counts also
decreased. Another recent study found that vegans (not raw vegans) had lower leukocyte and lymphocyte counts than
omnivores, but natural killer cell activity was similar in both groups. C-reactive protein levels have also been found to
be lower among healthy people following a raw vegan diet than among those following a standard American diet.
Hippocrates Health Institute (HHI), in West Palm Beach, Florida, is a raw vegan institute where attendees usually stay
1–3 weeks, following and learning about a program that includes a strict vegan diet, nearly all of which is raw,
wheatgrass juice and vegetable juice daily, exercise classes, stress reduction activities, psychotherapy, spa treatments,
and other complementary therapies.
We observed little change in participants’ physical QOL, but significant improvement in their mental QOL. These
changes may be due to the change in diet, perceived improvement in self-care, the stay at HHI, or other lifestyle
changes. A study of prostate cancer patients showed that CAM users experienced less psychological distress, over
time, than non-users. Improved QOL may also have occurred because the participants in our study had a very high
internal locus of control at baseline (results not shown). If they felt they were doing something to control their health
by going to HHI, those who were ill might have more confidence that they would be cured, and therefore, experience
less stress. In some respects, a stay at HHI is more like a vacation than a health care intervention. So some of the
improvement in QOL may reflect the self-renewal that vacations are intended to provide. However, that improvement
was reported 2 months after subjects departed from HHI. Finally, although the raw vegan diet is a focus of the program,
there are a number of other elements to the HHI program, such as exercise and supplements, which could account for
these changes."
6. Factors affecting adherence to a raw vegan diet
"Cooking food destroys nutrients and enzymes, alters the structure and, thus, digestibility of food, and creates
byproducts that may be harmful. For example, cooking vegetables decreases water-soluble and heat sensitive nutrients,
such as carotenoids. The insoluble fiber in vegetables, which helps decrease fecal transit time and increase binding and
excretion of carcinogens, decreases as a result of cooking. In foods rich in reducing sugars (e.g., glucose and fructose)
and amino acids, peptides, or proteins, heat initiates the Maillard reaction, which destroys many essential amino acids,
causes proteins to cross-link with reducing sugars, makes the food harder to digest, and forms proinflammatory
advanced glycation endproducts. Heating pure proteins, peptides, or amino acids also forms compounds that are often
mutagenic. Some observational studies suggest that raw food is healthier than cooked food, and a few anecdotal reports
describe alteration of chronic disease among patients on a raw vegan diet, but the diet has rarely been studied in clinical
trials.
Cooking certain types of foods does have some benefits. Heating vegetables decreases the amount of carotenoids,
however, it also increases the bioavailability of certain carotenoids and kills harmful microbes. In addition, legumes and
some tubers contain enzyme inhibitors that reduce the effectiveness of certain pancreatic enzymes, but are inactivated
by cooking. (However, soaking, germinating, or fermenting legumes can also inactivate enzyme inhibitors.) Cooking
may help decrease the level of pesticides in or on vegetables, although eating organic produce is another way to avoid
pesticides.
... Hippocrates Health Institute (HHI) in West Palm Beach, FL (US), were recruited between August and December
2004. Guests usually stay one to three weeks at HHI, which provides all their meals as well as daily lectures, exercise
classes, meditation sessions, and spa treatments. The diet consists of wheatgrass juice twice daily, vegetable juice three
times per day, and salads with sprouts and nut- or avocado-based side dishes for lunch and dinner. The institute offers
cooked vegan side dishes twice per week and encourages guests to consume only vegetable juices one day per week.
Examples of raw vegan foods
Vegetables, Mushrooms
Fruits, Flowers
Nuts, nut butters, coconuts, Cold pressed oils
Seeds/seed butters (e.g., tahini paste), Sea vegetables
Sprouts grains (e.g., wheatberries), Algae
Sprouted seeds (e.g., alfalfa, broccoli), Fermented vegetables
Sprouted legumes (e.g., lentils, mung beans), Dehydrated foods (heated to a temperature below 118°F)
Fatty fruits (e.g., avocados, olives)
Fresh juices (fruit or vegetable)
Sample menu at HHI:
Breakfast:
Vegetable juice, wheatgrass juice
Fruit
Snack:
Vegetable juice
Lunch:
Large vegetable and sprout salad with tahini dressing
Half avocado and dehydrated flaxseed crackers
Snack:
Vegetable juice, wheatgrass juice
Apple
Dinner:
Large vegetable and sprout salad with lemon/olive oil dressing
“Pasta” made from coconut and zucchini, with mushroom and red pepper sauce"
7. Long-term strict raw food diet is associated with favourable plasma beta-carotene and low plasma lycopene
concentrations in Germans.
"Raw food diet adherents consumed on average 95 weight% of their total food intake as raw food (approximately
1800 g/d), mainly fruits.
Long-term raw food diet adherents showed normal vitamin A status and achieve favourable plasma beta-carotene
concentrations as recommended for chronic disease prevention, but showed low plasma lycopene levels. Plasma
carotenoids in raw food adherents are predicted mainly by fat intake."
8. 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.
"... extremely high dietary intake of raw vegetables and fruits (70-100% raw food) ...
This study indicates that consumption of a strict raw food diet lowers plasma total cholesterol and triglyceride
concentrations, but also lowers serum HDL cholesterol and increases tHcy concentrations due to vitamin B-12
deficiency."
9. Low bone mass in subjects on a long-term raw vegetarian diet.
"A RF vegetarian diet is associated with low bone mass at clinically important skeletal regions but is without evidence of
increased bone turnover or impaired vitamin D status."
10. Raw History
11. Nutritional and toxicological aspects of the Maillard browning reaction in foods.
"The Maillard, or nonenzymatic, browning reaction between carbonyl and amino groups is a common reaction in foods
which undergo thermal processing. ... attractive flavor and brown color of some cooked foods. An early recognized
consequence of the Maillard reaction was the destruction of some essential amino acids, such as lysine. More recently,
research interest has focused on the production of toxic and antinutritive compounds."
12. Diet-derived advanced glycation end products are major contributors to the body's AGE pool and induce
inflammation in healthy subjects.
"Advanced glycation end products (AGEs) are a heterogeneous group of compounds that form continuously in the body.
Their rate of endogenous formation is markedly increased in diabetes mellitus, a condition in which AGEs play a major
pathological role. It is also known, however, that AGEs form during the cooking of foods, primarily as the result of the
application of heat. This review focuses on the generation of AGEs during the cooking of food, the gastrointestinal
absorption of these compounds, and their biological effects in vitro and in vivo. We also present preliminary evidence of
a direct association between dietary AGE intake and markers of systemic inflammation such as C-reactive protein in a
large group of healthy subjects. Together with previous evidence from diabetics and renal failure patients, these data
suggest that dietary AGEs may play an important role in the causation of chronic diseases associated with underlying
inflammation."
13. Influence of processing on protein quality.
"... Maillard reaction since it is the most frequent reaction occurring during food processing and storage. The key
compound rendering lysine unavailable in processed and stored foodstuffs in N epsilon-fructoselysine (FL). Its
oxidative degradation product, N epsilon-carboxymethyllysine (CML) is found in variable but significant amounts in
heat processed proteins. An interesting newer finding is that tryptophan can participate in a Maillard reaction with its
indole-NH-group.... Protein digestibility may be reduced by the modification of the protein molecule (blocking of active
amino acid side-chains, establishment of crosslinks) or by the formation of compounds that inhibit digestive enzymes.
(Inhibition of aminopeptidase by an advanced Maillard derivative of lysine). Biological value may be diminished by the
loss of essential amino acids and/or their reduced specific availability.
... It also provides some clues for the type of processing damage by the presence of unusual amino acids in the
chromatogramme (e.g. furosine, lysinoalanine)..."
14. Raw versus cooked vegetables and cancer risk.
"The majority of these assessed risk of oral, pharyngeal, laryngeal, esophageal, lung, gastric, and colorectal cancers.
Most showed that vegetables, raw or cooked, were inversely related to these cancers. However, more consistent results
were found for oral, pharyngeal, laryngeal, esophageal, and gastric cancers. Nine of the 11 studies of raw and cooked
vegetables showed statistically significant inverse relationships of these cancers with raw vegetables, but only 4 with
cooked vegetables. The few studies of breast, lung, and colorectal cancers also suggested an inverse relationship with
both raw and cooked vegetables, but these results were less consistent. In the two studies of prostate cancer, there was
no association with either raw or cooked vegetables. One of two bladder cancer studies found an inverse relationship
with cooked, but not raw, vegetables. Possible mechanisms by which cooking affects the relationship between
vegetables and cancer risk include changes in availability of some nutrients, destruction of digestive enzymes, and
alteration of the structure and digestibility of food. Both raw and cooked vegetable consumption are inversely related
to epithelial cancers, particularly those of the upper gastrointestinal tract, and possibly breast cancer; however, these
relationships may be stronger for raw vegetables than cooked vegetables."
15. Thermal processing enhances the nutritional value of tomatoes by increasing total antioxidant activity.
"The raw tomato had 0.76 +/- 0.03 micromol of vitamin C/g of tomato. After 2, 15, and 30 min of heating at 88 degrees
C, the vitamin C content significantly dropped to 0.68 +/- 0.02, 0.64 +/- 0.01, and 0.54 +/- 0.02 micromol of vitamin
C/g of tomato, respectively (p < 0.01).
The raw tomato had 2.01 +/- 0.04 mg of trans-lycopene/g of tomato. After 2, 15, and 30 min of heating at 88 degrees C,
the trans-lycopene content had increased to 3.11+/- 0.04, 5.45 +/- 0.02, and 5.32 +/- 0.05 mg of trans-lycopene/g of
tomato (p < 0.01).
The antioxidant activity of raw tomatoes was 4.13 +/- 0.36 micromol of vitamin C equiv/g of tomato. With heat
treatment at 88 degrees C for 2, 15, and 30 min, the total antioxidant activity significantly increased to 5.29 +/- 0.26,
5.53 +/- 0.24, and 6.70 +/- 0.25 micromol of vitamin C equiv/g of tomato, respectively (p < 0.01). There were no
significant changes in either total phenolics or total flavonoids.
These findings indicate thermal processing enhanced the nutritional value of tomatoes by increasing the bioaccessible
lycopene content and total antioxidant activity"
16. Pesticide residues in conventional, integrated pest management (IPM)-grown and organic foods: insights from three
US data sets.
"Organically grown foods consistently had about one-third as many residues as conventionally grown foods, and about
one-half as many residues as found in IPM/NDR samples. Conventionally grown and IPM/NDR samples were also far
more likely to contain multiple pesticide residues than were organically grown samples."
17. Organic Diets Significantly Lower Children’s Dietary Exposure to Organophosphorus Pesticides
18. Wheat grass juice in the treatment of active distal ulcerative colitis: a randomized double-blind placebo-controlled trial.
"The use of wheat grass (Triticum aestivum) juice for treatment of various gastrointestinal and other conditions had
been suggested by its proponents for more than 30 years,...
Twenty-one patients completed the study, and full information was available on 19 of them. Treatment with wheat grass
juice was associated with significant reductions in the overall disease activity index (P=0.031) and in the severity of
rectal bleeding (P = 0.025). No serious side effects were found. ...
Wheat grass juice appeared effective and safe as a single or adjuvant treatment of active distal UC."
19. Dietary factors and the risk of squamous cell esophageal cancer among black and white men in the United States.
"Protective effects were associated with intake of raw fruits and vegetables (odds ratio for high versus low consumers
= 0.3 in both white and black men) and use of vitamin supplements (especially vitamin C ...
In addition, elevated risks were associated with high versus low intake of red meat ... and processed meat ..."
20. Case - ovarian cancer healed with nutrition (raw vegan)
http://earthweareone.com/woman-rejects-chemo-overcomes-ovarian-cancer-with-nutrition/
21. The influence of a whole food vegan diet with Nori algae and wild mushrooms on selected blood parameters.
supplementation with vit. B12 and adding dried mushrooms to the diet.
1. Simply Raw Reversing Diabetes in 30 Days
[18:00] Nothing cooked over 118 [oF] (48[oC])
all you can eat raw vegan meals 3 times a day.
nuts and seeds instead of meat, avocado, sprouts, vegetables
2. Vegan Triple-Ironman (Raw Vegetables/Fruits)
"A 48-year-old male finished Triple-Ironman distance in 41 hours and 18 minutes (11.4 km swimming, 540 km cycling,
and 126 km running). At the time of the examinations, he had been practising his current diet of raw vegan diet for 6
years. Prior to this, the vegan athlete had been living as a vegan for 3 years and as a vegetarian for the previous 13 years.
... 48 years of age and 1.80 metres in height. In the sporting season he was 79.7 kg in weight, with a body fat index of
12.9%; in the off-season he weighed 80.3 kg with a body fat index of 16.3%. Clinical examination showed a regular heart
rhythm at 60 beats/min. Blood pressure was 115/70. The heart sounds were normal.
It is well known that a vegetarian or vegan diet, when sensibly managed, can make a contribution to the prevention and
therapy of illnesses in all phases of life"
3. Position of the American Dietetic Association: vegetarian diets.
"Well-planned vegetarian diets are appropriate for individuals during all stages of the life cycle, including pregnancy,
lactation, infancy, childhood, and adolescence, and for athletes. A vegetarian diet is defined as one that does not include
meat (including fowl) or seafood, or products containing those foods. ... key nutrients ... protein, n-3 fatty acids, iron,
zinc, iodine, calcium, and vitamins D and B-12. A vegetarian diet can meet current recommendations for all of these
nutrients. ... supplements or fortified foods ... vegetarian diets can be nutritionally adequate in pregnancy and
result in positive maternal and infant health outcomes. ... vegetarian diet is associated with a lower risk of death from
ischemic heart disease. Vegetarians also appear to have lower low-density lipoprotein cholesterol levels, lower blood
pressure, and lower rates of hypertension and type 2 diabetes than nonvegetarians. ... lower body mass index and lower
overall cancer rates. Features of a vegetarian diet that may reduce risk of chronic disease include lower intakes of
saturated fat and cholesterol and higher intakes of fruits, vegetables, whole grains, nuts, soy products, fiber, and
phytochemicals. The variability of dietary practices among vegetarians makes individual assessment of dietary
adequacy essential."
4. Vegetarian diets : nutritional considerations for athletes.
"... acceptable macronutrient distribution ranges for carbohydrate, fat and protein of 45-65%, 20-35% and 10-35%,
respectively ...
The potential adverse effect of a vegetarian diet on iron status is based on the bioavailability of iron from plant
foods rather than the amount of total iron present in the diet. Vegetarian and non-vegetarian athletes alike must
consume sufficient iron to prevent deficiency, which will adversely affect performance. Other nutrients of concern for
vegetarian athletes include zinc, vitamin B12, vitamin D and calcium. The main sources of these nutrients are animal
products; however, they can be found in many food sources suitable for vegetarians, including fortified soy milk and
whole grain cereals. Vegetarians have higher antioxidant status for vitamin C (ascorbic acid), vitamin E (tocopherol),
and beta-carotene than omnivores,"
5. Change in quality of life and immune markers after a stay at a raw vegan institute: a pilot study
"Raw vegan diets consist of food that is plant-based, contains no animal products, and is uncooked or heated to
temperatures no higher than about 118°F.
... studies indicate that following a vegetarian or vegan diet is associated with increased longevity, and decreased risk of
cancer and heart disease, and some evidence suggests that eating vegan food raw is more beneficial than eating it
cooked. Cooking both removes some nutrients and denatures important enzymes, such as myrosinase in cruciferous
vegetables and alliinase in garlic, that convert certain nutrients to their anti-cancer forms. Cooking food also creates
mutagenic and proinflammatory compounds. In two intervention trials, patients with fibromyalgia and rheumatoid
arthritis reported that while following a raw vegan diet they experienced alleviation of symptoms.
A study from 1930 showed that the white blood cell count increased after people ate food that had been cooked, but not
after they ate the same food raw. More recently, a clinical trial found that among subjects assigned to a raw vegan diet
for one week, white blood cell counts decreased slightly, although the control group’s white blood cell counts also
decreased. Another recent study found that vegans (not raw vegans) had lower leukocyte and lymphocyte counts than
omnivores, but natural killer cell activity was similar in both groups. C-reactive protein levels have also been found to
be lower among healthy people following a raw vegan diet than among those following a standard American diet.
Hippocrates Health Institute (HHI), in West Palm Beach, Florida, is a raw vegan institute where attendees usually stay
1–3 weeks, following and learning about a program that includes a strict vegan diet, nearly all of which is raw,
wheatgrass juice and vegetable juice daily, exercise classes, stress reduction activities, psychotherapy, spa treatments,
and other complementary therapies.
We observed little change in participants’ physical QOL, but significant improvement in their mental QOL. These
changes may be due to the change in diet, perceived improvement in self-care, the stay at HHI, or other lifestyle
changes. A study of prostate cancer patients showed that CAM users experienced less psychological distress, over
time, than non-users. Improved QOL may also have occurred because the participants in our study had a very high
internal locus of control at baseline (results not shown). If they felt they were doing something to control their health
by going to HHI, those who were ill might have more confidence that they would be cured, and therefore, experience
less stress. In some respects, a stay at HHI is more like a vacation than a health care intervention. So some of the
improvement in QOL may reflect the self-renewal that vacations are intended to provide. However, that improvement
was reported 2 months after subjects departed from HHI. Finally, although the raw vegan diet is a focus of the program,
there are a number of other elements to the HHI program, such as exercise and supplements, which could account for
these changes."
6. Factors affecting adherence to a raw vegan diet
"Cooking food destroys nutrients and enzymes, alters the structure and, thus, digestibility of food, and creates
byproducts that may be harmful. For example, cooking vegetables decreases water-soluble and heat sensitive nutrients,
such as carotenoids. The insoluble fiber in vegetables, which helps decrease fecal transit time and increase binding and
excretion of carcinogens, decreases as a result of cooking. In foods rich in reducing sugars (e.g., glucose and fructose)
and amino acids, peptides, or proteins, heat initiates the Maillard reaction, which destroys many essential amino acids,
causes proteins to cross-link with reducing sugars, makes the food harder to digest, and forms proinflammatory
advanced glycation endproducts. Heating pure proteins, peptides, or amino acids also forms compounds that are often
mutagenic. Some observational studies suggest that raw food is healthier than cooked food, and a few anecdotal reports
describe alteration of chronic disease among patients on a raw vegan diet, but the diet has rarely been studied in clinical
trials.
Cooking certain types of foods does have some benefits. Heating vegetables decreases the amount of carotenoids,
however, it also increases the bioavailability of certain carotenoids and kills harmful microbes. In addition, legumes and
some tubers contain enzyme inhibitors that reduce the effectiveness of certain pancreatic enzymes, but are inactivated
by cooking. (However, soaking, germinating, or fermenting legumes can also inactivate enzyme inhibitors.) Cooking
may help decrease the level of pesticides in or on vegetables, although eating organic produce is another way to avoid
pesticides.
... Hippocrates Health Institute (HHI) in West Palm Beach, FL (US), were recruited between August and December
2004. Guests usually stay one to three weeks at HHI, which provides all their meals as well as daily lectures, exercise
classes, meditation sessions, and spa treatments. The diet consists of wheatgrass juice twice daily, vegetable juice three
times per day, and salads with sprouts and nut- or avocado-based side dishes for lunch and dinner. The institute offers
cooked vegan side dishes twice per week and encourages guests to consume only vegetable juices one day per week.
Examples of raw vegan foods
Vegetables, Mushrooms
Fruits, Flowers
Nuts, nut butters, coconuts, Cold pressed oils
Seeds/seed butters (e.g., tahini paste), Sea vegetables
Sprouts grains (e.g., wheatberries), Algae
Sprouted seeds (e.g., alfalfa, broccoli), Fermented vegetables
Sprouted legumes (e.g., lentils, mung beans), Dehydrated foods (heated to a temperature below 118°F)
Fatty fruits (e.g., avocados, olives)
Fresh juices (fruit or vegetable)
Sample menu at HHI:
Breakfast:
Vegetable juice, wheatgrass juice
Fruit
Snack:
Vegetable juice
Lunch:
Large vegetable and sprout salad with tahini dressing
Half avocado and dehydrated flaxseed crackers
Snack:
Vegetable juice, wheatgrass juice
Apple
Dinner:
Large vegetable and sprout salad with lemon/olive oil dressing
“Pasta” made from coconut and zucchini, with mushroom and red pepper sauce"
7. Long-term strict raw food diet is associated with favourable plasma beta-carotene and low plasma lycopene
concentrations in Germans.
"Raw food diet adherents consumed on average 95 weight% of their total food intake as raw food (approximately
1800 g/d), mainly fruits.
Long-term raw food diet adherents showed normal vitamin A status and achieve favourable plasma beta-carotene
concentrations as recommended for chronic disease prevention, but showed low plasma lycopene levels. Plasma
carotenoids in raw food adherents are predicted mainly by fat intake."
8. 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.
"... extremely high dietary intake of raw vegetables and fruits (70-100% raw food) ...
This study indicates that consumption of a strict raw food diet lowers plasma total cholesterol and triglyceride
concentrations, but also lowers serum HDL cholesterol and increases tHcy concentrations due to vitamin B-12
deficiency."
9. Low bone mass in subjects on a long-term raw vegetarian diet.
"A RF vegetarian diet is associated with low bone mass at clinically important skeletal regions but is without evidence of
increased bone turnover or impaired vitamin D status."
10. Raw History
11. Nutritional and toxicological aspects of the Maillard browning reaction in foods.
"The Maillard, or nonenzymatic, browning reaction between carbonyl and amino groups is a common reaction in foods
which undergo thermal processing. ... attractive flavor and brown color of some cooked foods. An early recognized
consequence of the Maillard reaction was the destruction of some essential amino acids, such as lysine. More recently,
research interest has focused on the production of toxic and antinutritive compounds."
12. Diet-derived advanced glycation end products are major contributors to the body's AGE pool and induce
inflammation in healthy subjects.
"Advanced glycation end products (AGEs) are a heterogeneous group of compounds that form continuously in the body.
Their rate of endogenous formation is markedly increased in diabetes mellitus, a condition in which AGEs play a major
pathological role. It is also known, however, that AGEs form during the cooking of foods, primarily as the result of the
application of heat. This review focuses on the generation of AGEs during the cooking of food, the gastrointestinal
absorption of these compounds, and their biological effects in vitro and in vivo. We also present preliminary evidence of
a direct association between dietary AGE intake and markers of systemic inflammation such as C-reactive protein in a
large group of healthy subjects. Together with previous evidence from diabetics and renal failure patients, these data
suggest that dietary AGEs may play an important role in the causation of chronic diseases associated with underlying
inflammation."
13. Influence of processing on protein quality.
"... Maillard reaction since it is the most frequent reaction occurring during food processing and storage. The key
compound rendering lysine unavailable in processed and stored foodstuffs in N epsilon-fructoselysine (FL). Its
oxidative degradation product, N epsilon-carboxymethyllysine (CML) is found in variable but significant amounts in
heat processed proteins. An interesting newer finding is that tryptophan can participate in a Maillard reaction with its
indole-NH-group.... Protein digestibility may be reduced by the modification of the protein molecule (blocking of active
amino acid side-chains, establishment of crosslinks) or by the formation of compounds that inhibit digestive enzymes.
(Inhibition of aminopeptidase by an advanced Maillard derivative of lysine). Biological value may be diminished by the
loss of essential amino acids and/or their reduced specific availability.
... It also provides some clues for the type of processing damage by the presence of unusual amino acids in the
chromatogramme (e.g. furosine, lysinoalanine)..."
14. Raw versus cooked vegetables and cancer risk.
"The majority of these assessed risk of oral, pharyngeal, laryngeal, esophageal, lung, gastric, and colorectal cancers.
Most showed that vegetables, raw or cooked, were inversely related to these cancers. However, more consistent results
were found for oral, pharyngeal, laryngeal, esophageal, and gastric cancers. Nine of the 11 studies of raw and cooked
vegetables showed statistically significant inverse relationships of these cancers with raw vegetables, but only 4 with
cooked vegetables. The few studies of breast, lung, and colorectal cancers also suggested an inverse relationship with
both raw and cooked vegetables, but these results were less consistent. In the two studies of prostate cancer, there was
no association with either raw or cooked vegetables. One of two bladder cancer studies found an inverse relationship
with cooked, but not raw, vegetables. Possible mechanisms by which cooking affects the relationship between
vegetables and cancer risk include changes in availability of some nutrients, destruction of digestive enzymes, and
alteration of the structure and digestibility of food. Both raw and cooked vegetable consumption are inversely related
to epithelial cancers, particularly those of the upper gastrointestinal tract, and possibly breast cancer; however, these
relationships may be stronger for raw vegetables than cooked vegetables."
15. Thermal processing enhances the nutritional value of tomatoes by increasing total antioxidant activity.
"The raw tomato had 0.76 +/- 0.03 micromol of vitamin C/g of tomato. After 2, 15, and 30 min of heating at 88 degrees
C, the vitamin C content significantly dropped to 0.68 +/- 0.02, 0.64 +/- 0.01, and 0.54 +/- 0.02 micromol of vitamin
C/g of tomato, respectively (p < 0.01).
The raw tomato had 2.01 +/- 0.04 mg of trans-lycopene/g of tomato. After 2, 15, and 30 min of heating at 88 degrees C,
the trans-lycopene content had increased to 3.11+/- 0.04, 5.45 +/- 0.02, and 5.32 +/- 0.05 mg of trans-lycopene/g of
tomato (p < 0.01).
The antioxidant activity of raw tomatoes was 4.13 +/- 0.36 micromol of vitamin C equiv/g of tomato. With heat
treatment at 88 degrees C for 2, 15, and 30 min, the total antioxidant activity significantly increased to 5.29 +/- 0.26,
5.53 +/- 0.24, and 6.70 +/- 0.25 micromol of vitamin C equiv/g of tomato, respectively (p < 0.01). There were no
significant changes in either total phenolics or total flavonoids.
These findings indicate thermal processing enhanced the nutritional value of tomatoes by increasing the bioaccessible
lycopene content and total antioxidant activity"
16. Pesticide residues in conventional, integrated pest management (IPM)-grown and organic foods: insights from three
US data sets.
"Organically grown foods consistently had about one-third as many residues as conventionally grown foods, and about
one-half as many residues as found in IPM/NDR samples. Conventionally grown and IPM/NDR samples were also far
more likely to contain multiple pesticide residues than were organically grown samples."
17. Organic Diets Significantly Lower Children’s Dietary Exposure to Organophosphorus Pesticides
18. Wheat grass juice in the treatment of active distal ulcerative colitis: a randomized double-blind placebo-controlled trial.
"The use of wheat grass (Triticum aestivum) juice for treatment of various gastrointestinal and other conditions had
been suggested by its proponents for more than 30 years,...
Twenty-one patients completed the study, and full information was available on 19 of them. Treatment with wheat grass
juice was associated with significant reductions in the overall disease activity index (P=0.031) and in the severity of
rectal bleeding (P = 0.025). No serious side effects were found. ...
Wheat grass juice appeared effective and safe as a single or adjuvant treatment of active distal UC."
19. Dietary factors and the risk of squamous cell esophageal cancer among black and white men in the United States.
"Protective effects were associated with intake of raw fruits and vegetables (odds ratio for high versus low consumers
= 0.3 in both white and black men) and use of vitamin supplements (especially vitamin C ...
In addition, elevated risks were associated with high versus low intake of red meat ... and processed meat ..."
20. Case - ovarian cancer healed with nutrition (raw vegan)
http://earthweareone.com/woman-rejects-chemo-overcomes-ovarian-cancer-with-nutrition/
21. The influence of a whole food vegan diet with Nori algae and wild mushrooms on selected blood parameters.
supplementation with vit. B12 and adding dried mushrooms to the diet.