Magazines and newspapers are filled with articles about the raw- food diet.
Proponents say that eating unprocessed or uncooked foods is good for one's health.
This diet, though, may not be right for everyone.
Those who adhere to a raw-food diet get at least 75 percent of their meals from uncooked food or food that has not been heated above 115 degrees.
A raw-food diet may include animal meat or may be further limited to a raw vegan diet. The latter consists of only raw fruits and vegetables, and no meat or other animal products. While the foods are uncooked, they may be prepared through juicing, blending, dehydrating, sprouting or soaking. Food choices can include dried fruits and nuts, bean sprouts, soaked rice, juiced fruits and vegetables, lentils and coconut milk.
Eating a raw-food diet limits unhealthy dietary choices. Processed foods, packaged foods and cooked meats can be high in hydrogenated fats, chemical preservatives and sodium.
Caloric intake drops greatly, so the regimen may lead to weight loss.
Studies have shown that raw-food diets can lead to improvement in LDL (low-density lipoprotein) cholesterol levels and triglyceride levels, and can help prevent obesity.
The average person, however, will find this diet restrictive. If you are not careful on a raw vegan diet, you could become deficient in calcium, vitamins B12 and D, iron, zinc and protein. It is easier to get these nutrients from animal sources.
Studies have also shown that raw food diets may lead to decreased bone mass, particularly dangerous for children, pregnant women and those with osteoporosis.
In addition, some women who followed a strict raw-food diet had significant weight loss and cessation of the menstrual cycle due to the low caloric intake. Thus, a strict raw-food diet is not medically recommended for a prolonged period.
We suggest that the average person limit his intake of saturated animal fats, those linked to heart disease, diabetes and stroke, and decrease the intake of cooked carbohydrates (pasta, bread, rice and potatoes), frequently a source of extra calories.
Finally, increase your daily servings of fruits and vegetables to seven to 10 a day.
You may not be following the raw food diet, but you will certainly be on the road to good health.
Drs. Kay Judge and Maxine Barish-Wreden are medical directors of Sutter's Downtown Integrative Medicine program. Have a question related to alternative medicine? E-mail fitness@sacbee.com.
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