What is raw food?
Raw food is food that has not been heated above 48°C (118°F), or processed, refined, or treated with chemicals excluding animal products. Raw foodists believe that cooking destroys the enzymes, vitamins, minerals, and phytochemicals that are essential for optimal health.
A raw food diet consists mainly of fruits, vegetables, nuts, seeds, sprouts, grains, legumes, herbs, spices, seaweed, and fermented foods.
Why is sustainability important?
Sustainability is the ability to meet the needs of the present without compromising the ability of future generations to meet their own needs. Sustainability includes environmental, social, and economic aspects of human activity.1 Sustainable food practices are those that protect the environment, enhance human health and well-being, and ensure fair and equitable distribution of resources.
Sustainable food choices are important because unsustainable food production has negative impacts on the planet and its inhabitants.1 Some of these impacts include:
- Deforestation and habitat loss
- Soil erosion and degradation
- Water pollution and scarcity
- Biodiversity loss and extinction
- Climate change and greenhouse gas emissions
- Food insecurity and hunger
- Poverty and inequality
- Animal welfare and rights issues
How are raw food and sustainability linked?
Raw food and sustainability are linked in many ways. By eating raw food, you can reduce your environmental impact and contribute to a more sustainable food system. Some of the benefits of raw food for sustainability are:
Reduced energy consumption
Cooking food requires a lot of energy, which often comes from fossil fuels that emit greenhouse gases and contribute to global warming. By eating raw food, you can save energy and reduce your carbon footprint.2
Lower greenhouse gas emissions
Greenhouse gases are gases that trap heat in the atmosphere and cause climate change. The main sources of greenhouse gas emissions from food production are livestock, fertilisers, pesticides, transportation, processing, packaging, refrigeration, and waste.2,3 By eating raw food, you can lower your greenhouse gas emissions by:
- Avoiding or reducing animal products, which are responsible for 14.5% of global greenhouse gas emissions
- Choosing organic and local foods, which use fewer synthetic fertilisers and pesticides, and have lower transportation emissions
- Minimising processed and packaged foods, which require more energy and resources to produce and transport
- Reducing refrigeration needs, as raw foods can be stored at room temperature or in cool places
Minimised food waste
Food waste is a major problem that affects both the environment and society. According to the Food and Agriculture Organization (FAO), about one-third of all food produced in the world is lost or wasted. This amounts to 1.4 billion tons of food per year, which could feed 2 billion people. Food waste also wastes water, land, energy, labour, and money, and generates greenhouse gas emissions when it decomposes in landfills.4
By eating raw food, you can minimise food waste by:
- Buying only what you need and using up what you have
- Eating whole foods that have less or no packaging
- Eating foods that have a longer shelf life or can be preserved naturally
- Composting your organic scraps or feeding them to animals
Preservation of nutrients and natural resources
Cooking can destroy or reduce some of the nutrients in food, such as vitamins, minerals, antioxidants, and enzymes. By eating raw food, you can preserve the nutritional value of your food and enhance your health.
Cooking can also deplete some of the natural resources that are essential for life on Earth, such as water, soil, and biodiversity. By eating raw food, you can conserve these resources and protect the ecosystems that sustain them.5
Benefits of raw food for health
As mentioned earlier, raw food can also have several benefits for health. Here are some of them:
Improved digestion
Raw food contains enzymes that aid in the digestion and absorption of nutrients. Moreover, raw food is rich in fibre which promotes bowel movements and prevents constipation.6 Raw food can also prevent or alleviate digestive disorders such as bloating, gas, acid reflux, ulcers, irritable bowel syndrome, and inflammatory bowel disease.
Enhanced immunity
Raw food contains antioxidants that protect the cells from oxidative stress and inflammation. Moreover, raw food is rich in phytochemicals that modulate the immune system and fight against pathogens.7
Increased energy
Raw food provides a steady supply of glucose that fuels the brain and muscles. Moreover, raw food is rich in vitamins and minerals that support metabolism and energy production. Raw food can also prevent or cure fatigue, depression, anxiety, and mood swings.8
Improved skin health
Raw food nourishes the skin from within by providing essential fatty acids, collagen, elastin, and hyaluronic acid. Moreover, raw food detoxifies the skin from within by eliminating toxins, waste products, and excess hormones. Raw food can also prevent or heal skin conditions such as acne, eczema, psoriasis, rosacea, and ageing signs.9
Weight management
Raw food regulates the appetite and satiety hormones by providing adequate calories, protein, fat, and fibre. Moreover, raw food can also prevent or reverse obesity, diabetes, metabolic syndrome, and cardiovascular disease.10
What are the challenges and considerations of eating raw food?
Eating raw food can be beneficial for sustainability, but it also comes with some challenges and considerations.
Accessibility and affordability of raw foods
Raw foods can be more expensive and less available than cooked foods, especially in some regions and seasons. This can limit the accessibility and affordability of raw foods for some people, and create food insecurity and inequality.
To overcome this challenge, you can:
- Grow your own food or join a community garden
- Buy in bulk or from wholesale markets
- Buy seasonal and local foods
- Look for discounts and coupons
- Share or trade food with others
Nutritional concerns
Raw vegan food can provide most of the nutrients that your body needs, but it can also pose some nutritional risks, such as:
Vitamin B12 deficiency
This can cause anaemia, nerve damage, and cognitive impairment. Vitamin B12 is only found in animal products, so vegans and vegetarians need to supplement it or consume fortified foods.11
Iodine deficiency
This can lead to goitre, hypothyroidism (underactive thyroid), and cretinism. Iodine is mainly found in seafood, dairy products, and iodised salt, so raw foodists need to consume seaweed or supplements to meet their iodine needs.11
Calcium deficiency
This can cause osteoporosis, rickets, and fractures. Calcium is mainly found in dairy products, which some raw foodists avoid, so they need to consume other calcium-rich foods, such as leafy greens, nuts, seeds, and fortified foods.11
Protein deficiency
This can cause muscle loss, weakness, and impaired immunity. Protein is mainly found in animal products, which some raw foodists avoid, so they need to consume enough plant-based protein sources, such as legumes, nuts, seeds, and grains.11
Practical tips for a sustainable raw food diet
If you are interested in trying a sustainable raw food diet, here are some practical tips to help you get started.
Plan well-balanced meals
Make sure you include a variety of raw foods from different food groups in your meals. Aim for at least 5 servings of fruits and vegetables per day, and include nuts, seeds, sprouts, grains, legumes, herbs, spices, seaweed, and fermented foods in your diet. If you choose to eat animal products, opt for organic, free-range, and grass-fed sources.
Reduce packaging waste
Buy raw foods in bulk or from bulk bins when possible. Bring your own reusable bags or containers when shopping. Avoid buying pre-packaged or processed foods that come with plastic or cardboard packaging. Choose fresh, whole, and unprocessed raw foods as much as possible.
Compost and minimise food waste
Compost your fruit and vegetable scraps, peels, cores, seeds, and pits in a bin or a pile in your backyard or balcony. You can use the compost to fertilise your plants or garden. Alternatively, you can donate your compost to a local community garden or farm. To minimise food waste, plan your meals ahead, buy only what you need, store your raw foods properly, and use up your leftovers creatively.
Advocate for sustainable food systems
Educate yourself and others about the benefits of raw food and sustainability. Share your experiences and recipes with your friends, family, and social media followers. Join or start a local raw food group or community. Support local farmers and businesses that produce or sell raw foods.
FAQs
What is green food sustainability?
Growing and eating food in a way that minimises environmental impact.
What is the sustainable approach to food?
Choosing locally produced, in-season, and organically grown foods.
What are the benefits of eating raw foods?
Improved digestion, increased nutrient absorption, and reduced risk of chronic diseases.
What are food sustainability and healthy eating?
Eating foods that are good for our health and the environment.
How to combine food sustainability and healthy eating?
Eat plenty of fruits and vegetables, choose whole grains over refined grains, limit processed foods and sugary drinks, and choose sustainable seafood.
Best raw foods to eat?
- Fruits: berries, citrus fruits, melons, peaches
- Vegetables: leafy greens, carrots, celery, cucumbers, tomatoes, zucchini
- Nuts and seeds: almonds, cashews, chia seeds, flaxseeds, walnuts
- Sprouts: alfalfa sprouts, broccoli sprouts, radish sprouts
- Fermented foods: kimchi, sauerkraut, yogurt
Summary
Raw food and sustainability are two concepts that are closely related and mutually beneficial. By eating raw food, we can not only improve our health and well-being but also reduce our environmental impact and contribute to a more sustainable society. Whether you choose to eat 100% raw or just incorporate more raw foods into your diet, you can make a positive difference for yourself, the planet, and future generations.
References
- Lindgren E, Harris F, Dangour AD, Gasparatos A, Hiramatsu M, Javadi F, et al. Sustainable food systems—a health perspective. Sustain Sci [Internet]. 2018 [cited 2023 Nov 2];13(6):1505–17. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6267166/
- Lacour C, Seconda L, Allès B, Hercberg S, Langevin B, Pointereau P, et al. Environmental impacts of plant-based diets: how does organic food consumption contribute to environmental sustainability? Front Nutr [Internet]. 2018 Feb 9 [cited 2023 Nov 3];5:8. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5811770/
- Trolle E, Nordman M, Lassen AD, Colley TA, Mogensen L. Carbon footprint reduction by transitioning to a diet consistent with the danish climate-friendly dietary guidelines: a comparison of different carbon footprint databases. Foods [Internet]. 2022 Apr 13 [cited 2023 Nov 3];11(8):1119. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9030092/
- Bhatia L, Jha H, Sarkar T, Sarangi PK. Food waste utilization for reducing carbon footprints towards sustainable and cleaner environment: a review. Int J Environ Res Public Health [Internet]. 2023 Jan 28 [cited 2023 Nov 3];20(3):2318. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9916134/
- Wu H, MacDonald GK, Galloway JN, Geng Y, Liu X, Zhang L, et al. A new dietary guideline balancing sustainability and nutrition for China’s rural and urban residents. iScience [Internet]. 2022 Sep 10 [cited 2023 Nov 3];25(10):105048. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9519510/
- Ketnawa S, Reginio Jr. FC, Thuengtung S, Ogawa Y. Changes in bioactive compounds and antioxidant activity of plant-based foods by gastrointestinal digestion: a review. Crit. Rev. Food Sci. Nutr. [Internet]. 2022 Jun 23 [cited 2023 Nov 3];62(17):4684–705. Available from: https://www.tandfonline.com/doi/full/10.1080/10408398.2021.1878100
- Shahbazi R, Sharifzad F, Bagheri R, Alsadi N, Yasavoli-Sharahi H, Matar C. Anti-inflammatory and immunomodulatory properties of fermented plant foods. Nutrients [Internet]. 2021 May [cited 2023 Nov 3];13(5):1516. Available from: https://www.mdpi.com/2072-6643/13/5/1516
- Brookie KL, Best GI, Conner TS. Intake of raw fruits and vegetables is associated with better mental health than intake of processed fruits and vegetables. Front. psychol [Internet]. 2018 [cited 2023 Nov 3];9. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5902672/
- Flores-Balderas X, Peña-Peña M, Rada KM, Alvarez-Alvarez YQ, Guzmán-Martín CA, Sánchez-Gloria JL, et al. Beneficial effects of plant-based diets on skin health and inflammatory skin diseases. Nutrients [Internet]. 2023 Jun 22 [cited 2023 Nov 3];15(13):2842. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10343921/
- Abraham K, Trefflich I, Gauch F, Weikert C. Nutritional intake and biomarker status in strict raw food eaters. Nutrients [Internet]. 2022 Apr 21 [cited 2023 Nov 3];14(9):1725. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9105765/
- Bali A, Naik R. The impact of a vegan diet on many aspects of health: the overlooked side of veganism. Cureus [Internet]. [cited 2023 Nov 3];15(2):e35148. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10027313/