The raw food challenge

While we are currently sweating profusely in the high summer temperatures, our appetite can sometimes fall by the wayside. For anyone who is currently struggling with hearty food and hot meals, it's worth taking a look at the raw food diet (better known as the "raw food diet").

02.04.2024

in #Nutrition

Kokos-Aprikosen-Scheiben liegen kreisförmig auf einem Teller, Hand arrangiert die Stücke.

What actually is raw food?

Although the famous philosopher and mathematician Pythagoras already mentioned the benefits of uncooked food in his ancient writings, the raw food movement only became increasingly popular in the 1980s.

Raw food is, as the name suggests, as far as possible eaten raw . The theory behind this is that enzymes and vitamins are broken down at a temperature of 42°C and cannot be utilized by the body. Raw food should therefore not only have a higher nutrient content but also be healthier. However, this theory is not one hundred percent scientifically proven. The fact is, however, that heating and cooking food leads to a loss of nutrients. This loss does not actually occur with raw food.

The classic raw food variant vs. raw vegan

Most "raw foodies" eat a vegetarian or vegan diet. Although there is also a small percentage who actually eat raw meat and fish, this tends to be the exception (I wonder why?!). The raw vegan diet includes, for example, all types of fruit and vegetables, sprouts, cold-pressed oils, natural nuts and seeds, juices and low-heat dried fruit. In the classic raw food variant, meat, fish and dairy products in the form of raw milk and honey are also permitted.

Schokoladenriegel mit Mandeln, angeschnitten, werden von Händen mit rot lackierten Nägeln gehalten.

What can I eat on a raw food diet?

In principle, everything is allowed that not above the cooking point of 42°C is heated. Roasting, grilling and cooking are therefore not suitable techniques, as temperatures of up to 200°C are quickly reached. But be careful! Some foods are not suitable for eating raw . These include eggplants, beans, potatoes, elderberries, pulses and rhubarb.
Pregnant women are advised not to consume raw milk products to protect themselves from a possible listeria infection. In addition, a raw vegan diet is not recommended during pregnancy due to possible nutrient deficiencies.

How healthy is raw food?

The choice of plant-based foods is large and varied. A raw food study, known as the Giessen raw food study, also showed that only 1% of "raw foodies" suffered from obesity. The nutrient requirements recommended by the DGE were also covered by the raw food diet. Critical vitamins and minerals, however, were vitamin D, vitamin B12 and iron. These values should be kept in mind the next time you visit your doctor, especially if you are planning a long-term raw food diet.

Eis und Streusel auf blauen Tellern, dekoriert mit Rosmarin, auf Holztisch serviert.

How do I prepare my food in a raw food-friendly way?

When the kitchen suddenly goes cold, other options are needed. After all, there's no point in eating only smoothies and vegetables. But here the raw foodies had creative ideas on how to conjure up a quick and easy lunch without a saucepan. For example, various (pseudo) grains such as quinoa, oatmeal or millet can be soaked in water overnight so that they can be used the next day for Quinoa salads, porridge or a delicious bowl can be used.

Conclusion

The raw food diet is suitable for anyone who would like to return to a natural diet and a low level of processing in food. The raw food diet is predominantly vegetarian or vegan, but offers enough variety due to the large selection of plant-based foods. This has even been confirmed by a raw food study. Only some vitamins and minerals such as B12 or iron should be kept in mind for a long-term diet, as these are usually only found in animal foods.

Ein Mann isst Seeberger-Nüsse am Schreibtisch, vor einem Laptop, umgeben von Pflanzen.

Would you like to get a taste of raw food for 14 days? Then go for it!

3 DAYS BEFORE THE RAW FOOD CHALLENGE...

The next two weeks contain mainly plant-based foods. So it's worth taking a look at your supplies. What non-perishable foods do you have that are suitable for vegan dishes? For example, (pseudo) grains such as millet, quinoa or oatmeal are good for soaking instead of conventional cooking.

1 DAY BEFORE THE RAW FOOD CHALLENGE...

Today you need to take a critical look at your fridge. Because you probably won't find many things on your plate in the next 14 days. Fruit yoghurts, sausage, butter and ready-made products are highly processed and are pasteurized and ultra-heated during the manufacturing process. This also includes fresh milk and juices. Check the best-before date and give away food that is about to expire. Foods such as raw milk cheese and raw milk belong in the fridge during the Raw Food Challenge. For the brave among you who can imagine eating raw eggs and meat in the form of tartare or beef carpaccio, this is also allowed.

#CHALLENGEACCEPTED: LOS GEHT'S!

Here we go today. Be aware of what you are consuming with every bite. Especially when you change your eating habits, it's important to be mindful of the food you eat. It helps to discover the new tastes and maybe even discover one or two new favorite foods!

DAY 7 OF THE RAW FOOD CHALLENGE - THE INTERIM BALANCE SHEET

Take a piece of paper and a pen and take stock. What are you doing well with? Do you already notice a difference in your well-being? Perhaps you are sleeping better? Write down your successes and feelings of achievement and stay motivated for the next week.

DAY 14 OF THE RAW FOOD CHALLENGE...

You did it! 14 raw food days are now behind you. Maybe you've given up animal products completely? Be sure to record your experiences so that you can use them as a benchmark later on. Have you discovered new favorite foods or learned to appreciate raw food cuisine? Share your experience with our community! We can't wait to hear how you got on!

Sources:
Here's the raw food study by the University of Giessen: https://www.uni-giessen.de/fbz/fb09/institute/VKE/nutr-ecol/veroeff/voeff-epid/dissstrassner

Hans Konrad Biesalski, Matthias Pirlich, Stephan C. Bischoff, Arved

Weimann (2017) : Ernährungsmedizin, Thieme Verlag Stuttgart

This text provides inspiration and ideas for everyday life. These are no substitute for a conscious and balanced diet.