EatingWell weighs in on this 30-year old movement.

Jenny Stamos
December 07, 2017
Kale, Carrot and Apple Salad

Advocates of the raw-food diet say that consuming uncooked foods boosts energy, aids in weight loss and prevents disease. Here's what the science says.

The raw-foods movement took hold in the mid-1970s with the publication of Survival into the 21st Century, a book that purported the diet could resolve physical ailments and extend lifespan. Its unlikely author: Viktoras Kulvinskas, a former computer consultant for MIT. Three decades later, the diet still thrives.

High-profile devotees, such as actors Demi Moore and Woody Harrelson and Chicago chef Charlie Trotter, shun animal products and heat-processed grains; they eat nuts, seeds, sprouted grains, fruits and vegetables-ones that haven't been heated past 118°F.

The theory is that consuming uncooked foods boosts energy, aids in weight loss and prevents disease. Heat-processing destroys digestion-aiding enzymes and creates tissue-damaging toxins-two reasons why raw foods are healthier, say the diet's advocates.

Pineapple Nice Cream

Pictured Recipe: Pineapple Nice Cream

Supporting evidence for the "enzyme hypothesis" and reduced toxin loads are lacking, but limited studies do suggest some health benefits-and risks. A 2005 study in the Journal of Nutrition found that raw-foodists were far less likely than the general population to register high levels of "bad" LDL cholesterol. On the flip side, 38% of the study's 201 subjects were deficient in vitamin B12, a nutrient that's also important for heart health. A 2005 study in Archives of Internal Medicine reported that raw-foods-diet followers had significantly lower body-mass indices (a measure of body fat) than people consuming a typical American diet; they also had lower bone densities, a risk factor for osteoporosis.

Experts say: "There's no doubt that plant-based diets have been linked with a lower risk of obesity and other chronic diseases, but because the raw-foods diet is so restrictive, its followers are at risk for deficiencies of vitamin B12 and omega-3 fatty acids if they don't take supplements," says Andrea N. Giancoli, M.P.H., R.D., a spokesperson for the American Dietetic Association in Los Angeles. "And the diet isn't based on science: cooking destroys some nutrients, but it makes others (like the lycopene in tomatoes) more absorbable."

Our Bottom Line: Our digestive systems have their own enzymes; we don't need to get them from foods. The benefits of raw-foods diets-reduced cholesterol and weight control-can be achieved by eating more vegetables, fruits and whole grains, limiting foods high in saturated and trans fats, and using portion control.

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