Claims Heating food above 118 degrees F. causes Benefits of a Raw - - PowerPoint PPT Presentation

4/7/2012 1

Benefits of a Raw Vegan Diet? Benefits of a Raw Vegan Diet?

Maya Shetreat‐Klein, MD Assistant Clinical Professor of Neurology Albert Einstein College of Medicine

Claims

• Heating food above 118 degrees F. causes

h i l h th t t idi t i chemical changes that create acidic toxins, including the carcinogens, mutagens and free‐ radicals.

• Cooking destroys the live enzymes that aid in

digestion and health. g

• Fruit, vegetables and nuts are alkalinizing.

Typical Foods for a Raw Vegan

• Fruit or vegetable smoothies and juices, filtered water
• Soaked and sprouted nuts and seeds
• Nut milks and oils
• Young coconut, shredded coconut, expeller pressed coconut oil.
• Salads, vegetable dishes, sprouts, fresh and dried herbs
• All kinds of seaweed, blue‐green algae, chlorella
• Seeds: hemp, flax, pumpkin, sunflower, and others
• Crackers, breads, desserts made from nut flours, “nut cream,”

seeds, occasionally buckwheat groats or oats

• Dehydrated vegetable chips ie kale
• Nutritional yeast, soy sauce, sea salt
• Date sugar, yacon syrup, lucuma powder, coconut sugar, stevia, raw
• rganic agave, raw cacao

What a Raw Vegan Diet is…

• Comprised primarily vegetables, nuts, fruit,

d seeds.

• Never heated over 118 degrees
• Nutritionally‐ and phytochemically‐dense
• All or mostly organic
• Free of additives, food dyes, preservatives
• Containing fats and proteins derived from

nuts, seeds, and avocado.

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And What It Isn’t…

• Inexpensive
• Processed
• Animal‐based: no meat, fish, dairy, or eggs
• Gluten‐ or legume‐based

Do Raw Vegan foods offer particular benefits?

Fewer Dioxins

Sensors (Basel). 2011; 11(12): 11692–11716.

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Brassicas: Is Heating Harmful?

• Boiling cruciferous vegetables from 9‐15 minutes resulted in 18‐

59% decreases in the total glucosinolate content of cruciferous vegetables vegetables.

• Cooking methods that use less water, such as steaming or

microwaving, reduced glucosinolate losses in some vegetables.

• Some cooking practices, including boiling, steaming, and

microwaving at high power can inactivate myrosinase, the enzyme that catalyzes glucosinolate hydrolysis.

• Even in the absence of plant myrosinase activity, the myrosinase

activity of human intestinal bacteria results in some glucosinolate h d l i hydrolysis.

• Several studies in humans have found that inactivation of

myrosinase in cruciferous vegetables substantially decreases the bioavailability of isothiocyanates.

Carotenoids: Is Heating Harmful?

• Heating improves bioavailability of lycopene from

tomatoes. tomatoes.

• May be by breaking down cell walls, which weakens

the bonding forces between lycopene and tissue matrix, thus making lycopene more accessible and enhancing the cis‐isomerization.

• Processing, such as mechanical homogenization or

heat treatment has the potential to enhance the heat treatment, has the potential to enhance the bioavailability of carotenoids from vegetables (from 18% to a sixfold increase).

• Carotenoids are best absorbed in the presence of fat.

Data on Raw Vegan Diet

• Very Limited!

Fibromyalgia

• Fibromyalgia syndrome improved using a mostly raw vegetarian diet: An
• bservational study
• The mean FIQ score (n = 20) was reduced 46% from 51 to 28
• The mean FIQ score (n = 20) was reduced 46% from 51 to 28.
• 7 of the 8 SF‐36 subscales, bodily pain being the exception, showed

significant improvement (P < 0.01).

• The QOLS (0 to 7), rose from 3.9 initially to 4.9 at 7 months (P< 0.000001).
• Significant improvements (P < 0.03, paired t‐test) were seen in shoulder

pain at rest and after motion, abduction range of motion of shoulder, flexibility, chair test, and 6‐minute walk.

• 19 of 30 subjects were classified as responders, with significant

improvement on all measured outcomes, compared to no improvement improvement on all measured outcomes, compared to no improvement among non‐responders.

• At 7 months responders' SF‐36 scores for all scales except bodily pain were

no longer statistically different from norms for women ages 45–54.

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Quality of Life and Immune Markers

• Change in quality of life and immune markers after a stay

at a raw vegan institute: a pilot study.

• 51 completed the questionnaire and 38 participants

participated in the blood marker substudy.

• Overall QOL improved 11.5% (p=0.001), driven mostly by

the mental component.

• Anxiety decreased 18.6% (p=0.009) and perceived stress

decreased 16.4% (p<0.001).

• Participants' ratings of the food's taste were unchanged

Participants ratings of the food s taste were unchanged, but their ratings of how well they were taking care of themselves improved.

• CRP, lymphocytes, T cells, and B cells did not change

significantly, but CD4, CD8, and NK cells decreased slightly.

Carotenoids

• Long‐term strict raw food diet is associated with favourable plasma beta‐

carotene and low plasma lycopene concentrations in Germans. carotene and low plasma lycopene concentrations in Germans.

• Dietary vitamin A, carotenoid intake, plasma retinol and plasma carotenoids were

determined in 198 strict raw food diet adherents in a cross‐sectional study.

• Raw food intake on average 95 weight% total food (mainly fruits).
• Intake = 1301 retinol activity equivalents/d and 16.7 mg/d carotenoids.
• Plasma vitamin A status was normal in 82% of the subjects, with beta‐carotene

concentrations associated with chronic disease prevention in 63%.

• Fat contained in fruits, vegetables and nuts and oil consumption was a significant

dietary determinant of plasma carotenoid concentrations.

• 77% of subjects the lycopene status were below reference values for average

77% of subjects the lycopene status were below reference values for average healthy populations.

• Long‐term raw food diet adherents showed normal vitamin A status with favorable

plasma beta‐carotene concentrations,but showed low plasma lycopene levels. Plasma carotenoids were predicted mainly by fat intake.

Bone Mass and Vitamin D

• Low bone mass in subjects on a long‐term raw vegetarian diet.
• 18 volunteers (54.2 +/‐ SD 11.5 years; M:F ratio, 11:7) on RF: mean of 3.6 years

compared to age‐ and sex‐matched group eating typical American diets. compared to age and sex matched group eating typical American diets.

• RF vegetarians had a mean +/‐ SD BMI of 20.5 +/‐ 2.3, compared with 25.4 +/‐ 3.3

in the control subjects.

• Mean bone mineral content and density of the lumbar spine (P= .003 and P<.001,

respectively) and hip (P = .01 and P<.001, respectively) were lower in the RF group than in the control group.

• Serum C‐telopeptide of type I collagen and bone‐specific alkaline phosphatase

levels were similar between the groups.

• Mean 25‐hydroxyvitamin D concentration was higher in the RF group than in the

control group (P<.001).

• The mean serum C‐reactive protein (P = .03), insulin‐like growth factor 1 (P = .002),

and leptin (P = .005) were lower in the RF group.

• A RF vegetarian diet is associated with low bone mass at clinically important

skeletal regions but is without evidence of increased bone turnover or impaired vitamin D status.

Vitamin B12

• Metabolic Vitamin B12 Status on a Mostly Raw Vegan Diet with Follow‐

Up Using Tablets, Nutritional Yeast, or Probiotic Supplements

• 49 subjects were tested Most subjects (10th to 90th percentile) had
• 49 subjects were tested. Most subjects (10th to 90th percentile) had

followed raw vegan diet 23–49 months.

• 6 subjects had serum B12 concentrations <147 pmol/l (200 pg/ml). 37

subjects (76%) had serum B12 concentrations <221 pmol/l (300 pg/ml).

• 23 subjects (47%) had abnormal urinary methylmalonic (MMA)

concentrations above or equal to 4.0 Ìg/mg creatinine.

• Sublingual cyanocobalamin and nutritional yeast, but not probiotic

supplements, significantly reduced group mean MMA concentrations (tablet p < 0.01; yeast p <0.05, probiotic < 0.20). However, one formula of probiotic taken by a few participants did enhance B12 levels.

• Of particular concern because those eating a raw foods diet consume

copious amounts of folic acid through raw greens, which can mask the macrocytic anemia associated with B12 deficiency.

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Pros

• Eating copious amounts of fruit and especially

vegetables offers substantial amounts of vegetables offers substantial amounts of nutrients and phytochemicals.

• Reducing pesticide exposure and dioxins reduces

toxic burden.

• Cutting most allergens from the diet allows

immune system healing and rebalancing.

• Eating raw fermented foods allows replenishment
• f gut flora and healing of gut ecosystem.

Cons

• Raw foods may be more difficult to digest.
• Some phytochemicals are more potent after

heating.

• Nut‐heavy diet can be problematic for those

allergic, or those sensitive to high consumption of oxalates consumption of oxalates.

• Certain proteins, fats, vitamins and

phytochemicals may be low or deficient.

Conclusions

• Organic raw vegetables, sprouts, fruit and soaked nuts

and seeds should comprise a part of a healthy diet and seeds should comprise a part of a healthy diet (barring allergy).

• A temporary diet consisting only of raw fruits,

vegetables, nuts and seeds may play a positive role in detoxifying and perhaps reversing symptoms of illness and improving sense of well‐being.

• Over longer periods of time people may benefit from a
• Over longer periods of time, people may benefit from a

combination of raw and cooked foods, and for some, animal products such as grass‐fed, organic meat or wild‐caught fish.

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References

• Shapiro TA, Fahey JW, Wade KL, Stephenson KK, Talalay P. Chemoprotective

glucosinolates and isothiocyanates of broccoli sprouts: metabolism and excretion in humans. Cancer Epidemiol Biomarkers Prev. 2001;10(5):501‐508. p ( )

• Conaway CC, Getahun SM, Liebes LL, et al. Disposition of glucosinolates and

sulforaphane in humans after ingestion of steamed and fresh broccoli. Nutr

• Cancer. 2000;38(2):168‐178.
• Rouzaud G, Young SA, Duncan AJ. Hydrolysis of glucosinolates to isothiocyanates

after ingestion of raw or microwaved cabbage by human volunteers. Cancer Epidemiol Biomarkers Prev. 2004;13(1):125‐131.

• Song L, Thornalley PJ. Effect of storage, processing and cooking on glucosinolate

content of Brassica vegetables. Food Chem Toxicol. 2007;45(2):216‐224.

• Rungapamestry V, Duncan AJ, Fuller Z, Ratcliffe B. Changes in glucosinolate

concentrations myrosinase activity and production of metabolites of concentrations, myrosinase activity, and production of metabolites of glucosinolates in cabbage (Brassica oleracea Var. capitata) cooked for different

• durations. J Agric Food Chem. 2006;54(20):7628‐7634.
• Chobtang et al. The Need and Potential of Biosensors to Detect Dioxins and Dioxin‐

Like Polychlorinated Biphenyls along the Milk, Eggs and Meat Food Chain. Sensors 2011, 11, 11692‐11716

References

• Gartner C, Stahl W, Sies H. Lycopene is more bioavailable from tomato paste than from

fresh tomatoes. Am J Clin Nutr. 1997;66(1):116‐122.

• Shi J, Le Maguer M. Lycopene in tomatoes: chemical and physical properties affected by

, g y p p y p p y food processing. Crit Rev Food Sci Nutr. 2000 Jan;40(1):1‐42.

• van Het Hof KH, West CE, Weststrate JA, Hautvast JG. Dietary factors that affect the

bioavailability of carotenoids. J Nutr. 2000;130(3):503‐506.

• Kawamoto E, Sakai Y, Okamura Y, Yamamoto Y. Effects of boiling on the antihypertensive

and antioxidant activities of onion. Nutr Sci Vitaminol (Tokyo). 2004 Jun; 50(3):171‐6.

• Donaldson MS, Speight N, Loomis S. Fibromyalgia syndrome improved using a mostly

raw vegetarian diet: an observational study. BMC Complement Altern Med. 2001;1:7.

• Link LB, Hussaini NS, Jacobson JS. Change in quality of life and immune markers after a

stay at a raw vegan institute: a pilot study. Complement Ther Med. 2008 Jun;16(3):124‐ 30.

• Garcia AL, Koebnick C, Dagnelie PC, Strassner C, Elmadfa I, Katz N, Leitzmann C,

Hoffmann I. Long‐term strict raw food diet is associated with favourable plasma beta‐ carotene and low plasma lycopene concentrations in Germans. Br J Nutr. 2008 Jun;99(6):1293‐300.

• Fontana L, Shew JL, Holloszy JO, Villareal DT. Low bone mass in subjects on a long‐term

raw vegetarian diet. Arch Intern Med. 2005 Mar 28;165(6):684‐9.