Raw food diet: The benefits and why 80% should be the basis. Guest article by grün und gesund

Author: Das Gesundheitsmagazin von Grün & Gesund (gruenundgesund.de)

Are you curious about how you can improve your health naturally? Then a raw food diet could be just the thing for you! In this article, we'll look together at the benefits of this diet and why it's recommended that 80% of your diet consists of raw foods. Let's dive in!

Basics of the raw food diet

In a raw food diet, you consume food in its natural state, i.e. uncooked. This approach is designed to improve your health through living nutrients.

Definition of raw food

In a raw food diet, you eat food that has not been heated or processed beyond a certain temperature limit - typically not above 45°C. This preserves heat-sensitive enzymes and nutrients in the food.

The raw food diet includes a variety of fresh fruits, vegetables, nuts, seeds and sprouts. Many people opt for this diet for health reasons, as it promises a high content of vitamins, minerals and enzymes that are lost during the cooking process.

Advantages of a raw food diet

Raw food can have an amazing effect on your body. Many people who eat a raw food diet report increased energy levels and an improved sense of well-being. This is because raw foods are rich in essential vitamins, minerals and enzymes that provide your body with everything it needs to function optimally.

The advantages at a glance

1. Improved digestion: Raw food is rich in fibre, which can aid digestion and prevent constipation. By eating raw fruits, vegetables and nuts, you can support your gut health and feel lighter.
2. Healthy skin: The many vitamins, minerals and antioxidants in raw foods can help make your skin glow. A raw food diet promotes collagen production and reduces acne and other skin problems.
3. Weight management: Raw food is generally low in calories and rich in nutrients. By eating mainly raw foods, you will find it easier to control your weight and achieve your ideal weight.
4. Detoxification of the body: Many raw foods, especially green leafy vegetables and fruits, contain natural detox substances that help to remove toxins from the body. A raw food diet helps to relieve your organs and improve your health.
5. Stronger immune system: The variety of nutrients in raw foods strengthens your immune system and protects you from illness. Vitamin C from fresh fruit and vitamin E from nuts are just two examples of immune-boosting nutrients that work best in raw form.
6. Better hydration: Many raw foods have a high water content. Cucumbers, watermelon and salads are just a few examples of foods that can provide you with extra fluids.

You can find out more about the benefits of raw food here.

Why 80% forms the basis

You may be wondering why it is recommended that 80% of your diet consists of raw foods. The reason is simple: by eating the majority of your food intake in the form of raw foods, you get a very large amount of the nutrients your body needs to stay healthy. The remaining 20% can consist of cooked or processed foods, but the focus is on raw food.

Of course, you can also eat 100% raw food. However, a diet that "only" consists of 80% raw foods allows for an easier balance between health and enjoyment. It also allows room for flexibility and adaptation to individual preferences and circumstances. In addition, people with an active lifestyle in particular benefit from the faster preparation times.

Ultimately, the 80% rule is a guideline that aims to maximise the benefits of a raw food diet without losing sight of the pleasure and reality of eating. However, the most important thing is that you find a balance for yourself that you can implement in the long term. 50% raw food permanently is better than 100% for a few weeks!

Nutrition planning and changeover

Careful planning is important when switching to a raw food diet. You need a well thought-out nutrition plan. You should also proceed gradually to give your body the time it needs to adapt.

Typical foods in the raw diet

• Fresh fruit and vegetables form the basis and can be prepared in a variety of ways.
• Nuts and seeds provide essential fats and proteins.
• Dried fruit and vegetables are concentrated sources of energy.
• Keimlinge, sprouts, microgreens and sprouted grains are particularly rich in nutrients.
• Algae are rich in minerals and a popular element in raw food recipes

Create a raw food diet plan

Simple steps to create a nutrition plan:

1. Set goals: Determine what you want to achieve with a raw food diet, such as Improve your health or lose weight.
2. Know your food sources: Find out about different raw food sources and their nutritional content.
3. Converting your favourite recipes: Find your favourite dishes and get creative when converting them into a raw dish. For example, you can dry raw food breads, prepare warm raw food soups or make vegetable pasta. The possibilities are endless. Get more recipe ideas here.
4. Determine your daily calorie requirement: Calculate your calorie needs to make sure you're getting enough energy from your food.

Example of a daily plan:

• Breakfast: Green smoothie or fresh fruit with sprouted nuts or oatmeal
• Snack: a handful of nuts
• Lunch: Mixed salad or vegetable sticks with herb dip
• Snack: Fresh fruit or vegetables
• Evening: Vegetable pasta or raw vegetable salad in a vegetable wrap

Note: This would be a plan for a 100% raw food diet. With the recommended 80%, you should avoid raw food in the evening in order to provide your body with easily digestible (cooked) food. You could replace dinner with steamed vegetables with millet, buckwheat or rice, for example.

Tips for the changeover

• Switch gradually: Start with one meal a day and gradually increase the proportion of raw food.
• Get creative: Experiment with different types of fruit and vegetables to create a varied diet.
• Blender, juicer, dehydrator: Use kitchen appliances to make the preparation of raw food easier and more varied.
• Planning is important: Prepare your meals in advance so that you can fall back on quick snacks when time is short.

Possible challenges with a raw food diet

A raw food diet means that you eat predominantly raw foods. Whilst this diet has many potential benefits, it can also present certain challenges.

Firstly, you may need to get used to the increased volume of raw foods. Your digestive system may react sensitively to a high-fibre diet with the following symptoms:

• Flatulence
• indigestion
• Changes in bowel movements

There is no doubt that nutrient intake is also a critical point. There is a risk of an inadequate supply of certain vitamins and minerals if you cut out foods that were previously part of your daily diet. For this reason, you should pay particular attention to the following nutrients:

• Vitamin B12
• iron
• calcium
• Omega-3 fatty acids

DenkTherefore, it is important to offer a colourful variety of:

• fruits
• vegetables
• wild herbs
• nuts
• seeds
• Algae
• Sprouted grains
• Sprouts

in order to obtain a full spectrum of nutrients. Of course, it is ideal if you eat organic fruit and vegetables or, even better, from your own garden. In order to create the conditions for the optimum nutrient content in your garden vegetables, you should observe crop rotation in the vegetable garden.