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Vegan (alt.food.vegan) This newsgroup exists to share ideas and issues of concern among vegans. We are always happy to share our recipes- perhaps especially with omnivores who are simply curious- or even better, accomodating a vegan guest for a meal! |
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Looking for comprehensive raw diet info
There's a lot of blurbs on raw diets floating around the net, but I
haven't been able to find anything close to a how-to guide. Does anyone know a website with a listing of what foods are best to eat to get a rounded raw diet? I'm also curious to know which vegetables are actually healthier when cooked, because articles always mention that such foods exist, but never give an example of one. Any info is appreciated. Thanks, -Nordo |
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Hi Nordo,
I wish I had time to put together a good guide to doing a raw food diet, but I have other priorities. It will happen sometime though. Many raw web sites fail to tell how much to eat, raw is such a different experience to cooked, and most raw food is less energy nutrient dense that you need a lot more. This is probably why undernutrition is not uncommon with raw foodists. Some pulses really must be cooked because they are toxic, also some of the cabbage family benefit from cooking because it may reduce the goitrogenic effects they have. However, most regular commercial foods can be eaten raw one way or another, if the taste is too bitter one can just cheat a little and immerse the vegetable in hot water for a minute or 2. Tough foods can be juiced or grated. Raw foods have potent anti cancer chemicals that do not occur once food is cooked (Nutr Cancer. 2003;46(2):131-7), which may partly explain why cooked foodists are more prone to cancer. I don't think there is any evidence that cooked vegetables are healthier, just that some are toxic raw., but these can be avoided. In terms of variety, it is important to eat enough fruit to get the carbohydrates you need - this will be about 15+ servings per day. To this you must add a hearty salad consisiting about 1 pound or more if you can manage, of greens, root vegetables and seeds. Seeds includes regular seeds as well as sprouted legumes or grains. You can reduce this if you juice, for example, carrots and greens. You will still need a B12 supplement as per regular vegan diet and also vitamin D if you live without enough sunshine. Drop me a line if you need anymore advice, I've been 99% raw about 4 years, and 70% raw for a few years before that. regards, John "Nordo" > wrote in message ... > There's a lot of blurbs on raw diets floating around the net, but I > haven't been able to find anything close to a how-to guide. Does anyone > know a website with a listing of what foods are best to eat to get a > rounded raw diet? I'm also curious to know which vegetables are > actually healthier when cooked, because articles always mention that > such foods exist, but never give an example of one. Any info is > appreciated. > > Thanks, > -Nordo |
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Nordo wrote:
> There's a lot of blurbs on raw diets floating around the net, but I > haven't been able to find anything close to a how-to guide. Does anyone > know a website with a listing of what foods are best to eat to get a > rounded raw diet? You will probably need 3-5 kg of food per day, maybe more. It can be expensive. Something like this, more or less, you might have to experiment and see how you feel: 20-25% nuts/seeds/olive/virgin olive oil/avocado, including flax or flax oil and limiting omega6 fatty acids 10-20% leaves 10-20% nonsweet fruit and other "vegetables" including mushrooms 20-40% sweet fruit, some can go higher with this 0-20% legumes, probably best sprouted, lightly cooked 0-10% other + reliable B12 supplement (mandatory) + D supplement (optional, depending on exposure) + long-chain omega3 supplement (optional) I'm also curious to know which vegetables are > actually healthier when cooked, because articles always mention that > such foods exist, but never give an example of one. Any info is > appreciated. Some of the carotenoids are considered to be best assimilated when cooked (beta carotene in green and orange vegetables and lycopene in tomatoes), although this is somewhat debatable because cooking turns the trans isomers into cis, which are less bioactive. Grains and legumes are on the whole best cooked because when raw they generally contain antinutrients that are deactivated on cooking. Soaking and sprouting helps. With vegetables, they are more digestible when cooked because cooking breaks down the fiber matrix, but it also destroys the protective phytochemicals. Here are some raw diet plan comparisons with weak spots highlighted in red http://members.atlantic.net/~dec/raw.html And here is a nutrient density listing of most vegetables, fruits, nuts, seeds, legumes, and whole grains: http://members.atlantic.net/~dec/nutrient_density.html Some pictures, to help you decide what to eat: http://members.atlantic.net/~dec/nutrient_profiles.html Also see Stephen Walsh's article, healthy choices on raw food diets, not that I agree completely with everything he writes: http://www.vegansociety.com/html/food/raw_food.php |
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"cde" > wrote in message ... > Nordo wrote: > > There's a lot of blurbs on raw diets floating around the net, but I > > haven't been able to find anything close to a how-to guide. Does anyone > > know a website with a listing of what foods are best to eat to get a > > rounded raw diet? > > > You will probably need 3-5 kg of food per day, maybe more. It can be 8< > Some of the carotenoids are considered to be best > assimilated when cooked (beta carotene in green and > orange vegetables and lycopene in tomatoes), although > this is somewhat debatable because cooking turns the > trans isomers into cis, which are less bioactive. This is all rather hypothetical. Studies show repeatedly that raw food is better than cooked: 1) Adzersen et al., Raw and Cooked Vegetables, Fruits, Selected Micronutrients, and Breast Cancer Risk: A Case-Control Study in Germany NUTRITION AND CANCER, 46(2), 131-137 "As shown in a recent meta-analysis, inverse associations with breast cancer appear to be more consistent for vegetable than for fruit intake. In contrast, a recent pooled analysis of prospective cohort studies does not suggest that increasing vegetable or fruit consumption during adulthood would be associated with reduced breast cancer risk. In both of these evaluations, there was no separation of effects of raw and cooked vegetables. The inverse association with raw vegetable consumption seen in our study confirms the results of two other European studies (2,3), observing protective effects for raw and null effect for cooked vegetables. .. . . Significant breast cancer protective effects in this study were found only with high consumption of raw vegetables (>65 g/day) and whole-grain products (>47 g/day), whereas the highest quartile of vegetable consumption (>113 g/day) was of borderline significance (OR = 0.62, 95% CI = 0.38-1.02). This might indicate that a certain daily amount of these plant foods is necessary to confer a risk-reducing effect. The effect was attenuated by adjusting for vitamin C, folic acid, and ?-carotene which likely indicates that the examined components may in part affect risk but also that there are other components in raw vegetables that exert protective effects independent of these vitamins." 2) Katsouyanni K, Trichopoulos D, Boyle P, Xirouchaki E, Trichopoulou, A, et al.: Diet and breast cancer: a case-control study in Greece. Int J, Cancer 38, 815-820, 1986 3) Franceschi S, Favero A, La Vecchia C, Negri E, Dal Maso L, et al.: Influence of food groups and food diversity on breast cancer risk in Italy, Int J Cancer 63, 785-791, 1995 > With vegetables, they are more digestible when cooked > because cooking breaks down the fiber matrix, but it > also destroys the protective phytochemicals. Indeed, a poor exchange when one can juice most vegetables in a few minutes and enjoy all their nutritive benefits, while using far less energy. John |
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Aloha, We, from the Blossoming Lotus Restaurant, in Hawaii, are presenting our award winning lifestyle book, Vegan World Fusion Cuisine, combining ancient wisdom with modern healthy eating recipes, in our college campaign. This program is starting on your campus, in the next 2 weeks, and we'd like to know how we can arrange for your bookstore to carry our book. Please visit this site, and let us know how you handle new book acquisitions: http://www.veganfusion.com Thank you from paradise, Patrick Michaels Recipes for a Peaceful Planet "Nordo" > wrote in message ... > There's a lot of blurbs on raw diets floating around the net, but I > haven't been able to find anything close to a how-to guide. Does anyone > know a website with a listing of what foods are best to eat to get a > rounded raw diet? I'm also curious to know which vegetables are > actually healthier when cooked, because articles always mention that > such foods exist, but never give an example of one. Any info is > appreciated. > > Thanks, > -Nordo |
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