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What are the disadvantages of the raw food diet?




We will tell you about the main disadvantages of the raw food diet, an option that has become fashionable in recent years and is quite restrictive. Is it safe?

The raw food diet is characterized by only allowing the consumption of raw food, i.e. raw food, and thereby entails a number of disadvantages for our health. In fact, this type of diet is very restrictive, which nutrition experts do not recommend.

You should note that it is important to be careful with fad diets in the area of ​​nutrition. Many of these diets that pop up can be harmful to the body, or even dangerous.

The disadvantages of the raw food diet

First of all, you should know that consuming raw foods is not always the most appropriate way to absorb their nutrients. During cooking, the fiber in food softens, which often improves the availability of carbohydrates and many other elements.

In fact, fiber can act as an anti-nutrient in its raw form. It has been shown to have benefits for gut health, but the human body cannot utilize all of them in their uncooked form.

On the other hand, the cooking process reduces the risk of the presence of dangerous microbes. Most microbes die when exposed to high temperatures, preventing them from generating disease.

The consumption of certain raw foods, such as raw eggs, may pose a risk of salmonella. This bacteria causes severe digestive symptoms. A study published in the International Journal of Environmental Research and Public Health warns against this.

One can also inactivate or eliminate certain toxins thanks to thermal mechanisms. This applies, for example, to cardanol, which is found, for example, in cashew nuts. The same applies to linamarin, which is found, among other things, in cassava.

When cooking, the effect of saponins in certain legumes can also be reduced. These elements act as protection against pathogens in plants but are not healthy for humans, as shown in a study published in Toxicon .

Are there any benefits to the raw food diet?

There are not only disadvantages to this type of diet, of course. The raw food diet can also give you some positive aspects, such as a greater presence of vegetables in your daily diet.

With raw food, it is usually easier to avoid poor-quality oils during the cooking process, which is better for the body and health.

Raw food diet: vegan vs. omnivore

There are two different types of raw food diets: a vegan version and an all-you-can-eat version.

In other words, for one option you consume foods of animal origin, and for the other, you do not. Between these two options, the latter would be more advisable.

It is clear that the risk of nutritional deficiency is higher in the case of the all-vegan variant; on the other hand, the omnivorous variant entails a high microbiological risk. It is not the most suitable when you want to maintain a good state of health.

When you cook meat, you can ensure that it is safe to eat, and can avoid contamination and food poisoning. You should keep in mind that even if you don’t notice any immediate signs, repeated consumption of pathogenic bacteria can change the composition of the microbiota. This affects and can also prevent the digestion of nutrients.

When it comes to the vegan variant of the raw food diet, you should note that the risk of nutritional deficits is high. On the one hand, it is difficult to combine different foods to ensure that you are getting enough protein. On the other hand, it is only foods of animal origin in which you will find important nutrients in larger quantities (such as vitamin B12, DHA, and vitamin D).

In order to prevent physiological changes, in these cases it is best to choose supplements, in addition to effectively developing the nutritional intake. There are several products on the market that can help prevent deficits. In these cases, it is best to seek help from a specialist.

The raw food diet is not the best option

As you can see, there are several disadvantages to the raw food diet, even if you take the omnivorous option. Ultimately, any dietary pattern that is restrictive is inappropriate in most cases.

Instead, it is best to choose a diet plan that includes all food groups and also different cooking methods. This way you can maximize the availability of nutrients.

When it comes to cooking, there are also some important things to consider. Not all cooking methods are equally suitable for all types of food.

You should prioritize the less aggressive cooking methods and those that do not require large amounts of fat. This is to keep the daily energy density in your diet at a low level and reduce the risk of negative repercussions on your body composition.

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