Living High on Live Food
Fast Feasts From Fresh Foods
Fast, Fresh and Fabulous
Of all the
alternative titles, Live Food just sounds more appealing
than Raw Food. Though both terms infer uncooked foods, “raw” turns
most people off as they imagine something cold and undone. But why? Raw could
just as easily mean original, pure, natural, and
unadulterated. Mention raw power and we
conjure up an image of unbridled brute force. Actually, this
for food as well! Perhaps we have allowed unfounded
conceptions of dietary appropriateness to shape our view of normality. A
piping hot bowl of stew: good; fresh corn soup made right of the cob: bad?
Actually, not bad at all.
Recent investigations have
reported a much more favorable status for fresh foods. Not only are they
being promoted as superior sources of vital nutrients but they offer
highly desirable advantages to inert victuals. Why is there such
widespread interest in live foods?
bioavailability of important nutritional elements like vitamines,
digestive enzymes, anti-oxidants, amino and essential fatty acids that are
vulnerable to the heat of cooking.
2. Non-toxic. Avoids the obligatory ingestion of
unhealthy substances created by the effects of heating foods such as
carmalized carbohydrates and carcinogenic fatty residues.
3. Higher fiber content improves intestinal transit and
4. Less time invested in meal preparation
makes live food the ultimate fast food: no need to wait for anything to
5. Low fat content of
raw food results in automatic body weight normalization.
6. Hypoallergenic. Eliminating alien dairy and poultry
proteins can cure a host of allergies.
Processing (which includes
concentration, homogenization, pasteurization, cooking, freezing,
dehydration, crystalization) too often means the elimination of important
nutritional components as well as the unwelcome addition of artificial
“Super nutritious young
organic greens, power packed sprouted nuts, seeds and grains, fabulous
fermented preparations and exciting dehydrated foods" is how Ann Wigmore
describes her version of the ideal diet.
The Scale of Decreasing Food
Fresh, raw sprouted grains/seeds/nuts are alive and
Raw fresh fruit is living but has no growth
Dried fruits have minimal nutrient
Unsprouted raw seeds and nuts are still considered
alive because of their dormant potential state, but are less desirable
because of their antinutrient
Raw root vegetables may resume growth if
replanted. The original Eden
diet did not include vegetables, suggesting they may be inferior
Cooked food is dead, it is not capable of growth.
All processed food
has been heated, thus destroying all natural enzymes. Enzymes present in
live food allow the storage nutrients (proteins, fats, and starches) to be
digested by the food itself. This relieves the body from the need to
produce as many digestive enzymes, allowing energy to be used for other
Eating your food just isn’t
enough. Getting a meal in your mouth is barely the first step in a
complicated process of making that morsel mean something to your body. The
physiologic process of digestion is indeed a complicated one that begins
with the ingestion of bulk food and ends with the metabolic disassembly of
individual molecules deep within the core of your body. In
between these two start and finish points is a string of critical
Proper mastication allows the
enzyme known as salivary amylase to perform its important role as a
pre-gastric starch-splitter. Gulping large boluses of partially chewed
food short-cuts this oral opportunity and places an unnecessary and
additional burden on the lower gastrointestinal service stations. Stomach
ache, bloat or heartburn is the natural and predictable response. Slow down and enjoy—not only the
roses—but the full flavor, the total taste, and everything to which you
Washing it down with 16 ounces
of your favorite fiz only worsens the matter. Diluted amylase
concentrations render your salivary enzyme useless. Excessive fluids in
the stomach only delay the start of digestion by putting the whole
business on hold until all that liquid can be absorbed and the pH can
start dropping. The digestive machinery works much better if the skids are
greased with water well before
you start your meal. Tanking
up ahead of time allows your saliva glands to deliver plenty of juice—all
you’ll really need to fully enjoy every
believe that this oral predigestion continues in the upper antral portion
of the stomach. Fresh foods that have not been denatured by prolonged
exposure to high temperatures contain their own supply of digestive
enzymes: they’re self-digesting! Provided that seeds (including cereals and most nuts) have already
begun their own germination-digestion process, their built-in enzyme
inhibitors will no longer be around to
After about an hour, the lower
gastric portion of the stomach has accumulated a sufficient supply of
hydrochloric acid and enzymes like trypsin, chymotrypsin and pepsin to
begin the protein phase of digestion. Proteins are polymers, complex
molecules composed of separate chains and subchains. The lower acid pH causes
hydrolysis (breaking hydrogen bonds) of the bulk protein molecules into
smaller amino-acid subunits.
Enzymes are specialized protein
molecules that also aid in the break-up of ingested protein. Then how can enzymes do anything
at all in a bath of hydrochloric acid? Remember, they are specialized molecules. One measurable property of
biochemical structures is the pH or acid concentration at which the
molecule denatures or loses its atomic configuration. Some molecules are more “acid
resistant” than others. This
is evident when you consider that battery acid will burn holes in your
cotton or wool clothing and even your skin, but doesn’t seem to bother
most plastics. All of these
substances are hydrocarbons (as are enzymes), but they each have different
physical properties. So while
the more simplified salivary enzymes are inactivated by the stomach’s
rising acid tide, the more durable proteinase (protein-cleaving) enzymes
can continue to operate unaffected.
Fat is the last food component
to get digested. Acid won’t
do the trick. The body does
produce lipase, the lipid-splitting enzyme, but not until the meal
mixture, now called chyme, reaches the upper small intestine. The pancreas (more famous for its
production of insulin) produces both amylase and lipase. Simultaneously, the liver provides
a soapy syrup called bile to emulsify the oil-water concoction. Bile is stored in its own
reservoir, the gall bladder, that can squirt out an emergency supply when
a great greasy gormet comes along. This explains the symptoms, so characteristic of gall bladder
disease: crampy, colic-like pain following a fatty
Shortly after entering the
upper small intestine, digestion should be complete. All the carbohydrate starches
should now be reduced to an assortment of individual sugars: glucose,
fructose, maltose, lactose and many others. All the proteins should be broken
up into a slurry of individual amino acids: glycine, cysteine, methionine,
lysine, arginine and over a dozen more. All the fat should be sliced into
a herd of individual fatty-acids: ….
Should be. But this rarely happens.
· Too much starch or not enough starch enzyme and the
GI tract gets an unexpected load of undigested (and now, undigestable)
carbohydrate. The result? Diarrhea, gas, and abdominal cramping.
· Too much protein or not enough protein enzyme and
the intestinal bug brigade have a field day feasting on undigested protein
that was never supposed to get this far down stream. The result? Gas, methane gas, and
the bloating and discomfort that go along with it. And, as a by product, a slew of
toxic fermentative waste compounds such as indoles that are absorbed into
the circulation and cause nausea, headaches, mucosal irritation and
potentially mutational change in the lining of the lower colon and
· Too much fat or not enough fat enzyme and, once
again, it’s grease in the gut overload. The result? Steatorrhea. And if that sounds like diarrhea,
it’s because it is. Floating,
smelly, liquid stools that shouldn’t
Some foods, at least
traditional foods, just simply cannot be digested in their natural
uncooked state. The
ubiquitous potato for one. At
the Instituto del Frio, Departament of Metabolism and Nutrition in Madrid, Spain a report
was published in 2000 addressing the digestability of raw and cooked
potato starch. The reason for conducting this research was to investigate
the way in which potatoes stimulate the release of insulin. The glycemic response can be
either slow and gradual or sudden and abrupt depending on how quickly
potato starch can be changed into simple sugars. This study found that raw potatoes
have a high percentage of “resistant starch”—rendering it “hardly
digested.” On the other hand,
boiled and mashed potatoes had the highest rate of digestions with levels
of resistant starch reduced to just over 1%.
Garcia-Alonso A, Goni I: “Effect of processing on potato starch:
in vitro availability and glycaemic index”, Nahrung 2000
Beans: Raw, Boiled and
This article, originally
published in Spanish, comes from the Laboratorio of Digestive Sciences at
the University Autonoma
in Nuevo Leon, Mexico. Researchers Guzman, Quijada and Hernandez measured the protein
digestibility of beans grown and eaten by the people of Northeast
Mexico. Raw seeds were found
to have a digestibility score of around 80-85%, fairly good compared to
most legumes. But toasting
the beans for 10 minutes at 80-90 degrees Celsius increased this to nearly
92%. Then they tried boiling
the seeds in their shells and sheaths. There was no change in
digestibility. Finally, they
boiled the seeds after removing the shells and sheaths. This time the protein
digestibility shot up to almost 95%. Like many other similar studies, this report demonstrates the fact
that not all foods are best eaten in their raw state. Heat treatments,
like cooking, can unquestionably improve digestability, by breaking down
the molecular structure or denaturing the protein moleucles.
Alanis Guzman MG, Gonzalez
Quijada MR, Mercado Hernandez R , “Effect of cooking on the chemical and
nutritional value of the Pithecellobium flexicaule (Bent) seed.” Arch
Latinoam Nutr 1998 Dec;48(4):328-33
Cooking and Nutrient
Raw vs Cooked
Like garlic, the Welsh onion
has been consumed for the prevention of cardiovascular disorders. Many published accounts have
confirmed these antithrombotic effects, like this one from the Department
of Food Health at the Chia Nan College of Pharmacy and Science in Tainan,
Taiwan. Raw Welsh onion juice consumption was shown to significantly lower resting systolic blood
pressure, prolong bleeding time, diminish platelet adhesion and
aggregation and increase the plasma level of 6-keto-prostaglandin
F(1alpha), the stable prostacyclin metabolite. But boiled Welsh onion
juice consumption was totally ineffective in altering any of these
Chen JH, Chen HI, Tsai SJ, Jen
CJ, “Chronic consumption of raw but not boiled Welsh onion juice inhibits
rat platelet function.” J Nutr 2000 Jan;130(1):34-7
Cooking and Cancer
Heterocyclic amines, Fecal N-nitroso
Compounds and Colorectal Cancer
the Medical Research Council of the Dunn Human Nutrition Unit in Cambridge,
UK comes a year 2000 estimate that “up to 80% of colorectal cancer is
attributable to diet. Epidemiologically, cross-sectional comparisons,
case-control studies and trends in food intake show high rates of colorectal
cancer in populations consuming diets high in meat and fat, and low in
starch, NSP (non-starch polysaccharides, fiber) and vegetables.” The
cause? Mr Bingham attributes it to the generally accepted “formation of
heterocyclic amines in meat when it is cooked.”
Furthermore, “high-meat diets
increase the level of nitrosatable material entering the colon.” This material is the oft
publicized N-nitroso compounds increase in a dose-responsive manner
following endogenous synthesis in the colon.”
Mutations and guanine adducts
accumulated during colorectal cancer progression are characteristic of
alkylative damage, which would be compatible with NOC exposure
Bingham SA, “Diet and colorectal cancer
prevention.” Biochem Soc Trans 2000 Feb;28(2):12-6
Vegetables, Olive and Seed Oils
From the Epidemiological
Service of the Center for Oncological Referral in Aviano, Italy comes a
1999 report in the Annals of Oncology establishing (as so many prior
studies have confirmed) the “significant trends of increasing breast and
colorectal cancer risk” associated with increasing intakes of refined
sugars, bread and pasta, pork and processed meats and potatoes (breast
cancer only), cakes and desserts (colon-rectum cancers only).
This clinical study involved
2569 women with incident breast cancer, 1953 subjects with cancer of the
colon-rectum, and 5155 matched hospital controls between the years of 1991
and 1996. On the other hand,
increasing amounts of fruits and vegetables in the diet had a reverse
association overall, and specifically “carrots and raw vegetables seemed
to lower breast cancer risk” while a “high fruit intake was associated
with a reduction of rectal cancer.” And, in regards to fat, a “high intake of saturated fat seemed to
lead to an increase of cancer risk” whereas “high intakes of
polyunsaturated fatty acids (chiefly derived from olive oil and seed oils)
Franceschi S, Favero A, “The role of energy and fat in cancers
of the breast and colon-rectum in a southern European population.” Ann
Oncol 1999;10 Suppl 6:61-3
From the Mario Negri Institute
of Pharacological Research in Milan, Italy is a year 2000 case-controlled
study of dietary factors affecting the incidence of prostate cancer. They concluded that “the incidence
of prostate cancer in Greece could be reduced by about two-fifths if the
population increased the consumption of tomatoes and reduced the intake of
dairy products, and substituted olive oil for other added lipids.” They reported the positive
association of “dairy products, butter and seed oils” with the risk of
prostate cancer. Cooked and
raw tomatoes were shown to be protective.
Bosetti C, Tzonou A, Lagiou P,
Negri E, Trichopoulos D, Hsieh CC, “Fraction of prostate cancer incidence
attributed to diet in Athens, Greece.” Eur J Cancer Prev 2000
Fresh Fruit and Raw Vegetables
and Gastric Cancer
Another year 2000 report from
the Epidemiology Unit of the Careggi Hospital in Florence, Italy looked at
Despite a dramatic reduction
in incidence and mortality rates, gastric cancer is still one of the most
common malignant neoplasias worldwide. A large number of studies have
indicated that salted, smoked, pickled, and preserved foods (rich in salt,
nitrite, and preformed N-nitroso compounds) are associated with an
increased risk. While a high
consumption of fresh fruit and raw vegetables and a high intake of
antioxidants are associated with a reduced risk.
Palli D, “Epidemiology of gastric cancer: an
evaluation of available evidence.” J Gastroenterol 2000;35 Suppl
Symptoms are frequently reported among those making major dietary changes,
especially when moving from animal to vegetarian foods. These include
headache, nausea, diarrhea, skin eruptions. The mechanism for the
occurance of these symptoms is thought to be due to the release of toxins
from various body storage depots. The concept of toxin storage is
demonstrated in a number of pathological conditions. For example, gout is
the result of uric acid crystal formation in distal and cooler toe joints
as well as an occasional ear lobe where they are called tophi. Diabetic cataracts are formed by
the deposition of inositol and sorbitol pathway sugar byproducts in the
crystalline lens of the eye.
B deficiency may be accelerated by high sugar consumption. Raw food diets
may increase the risk of Vitamin D, zinc, and even calcium deficiency.
Diet by Name
Fruitarian – a
diet composed of at least 75% fruit - the reproductive product of trees,
vines, bushes. Fruitarians may supplement their diet with small amounts of
sprouts and even leafy greens.
Raw Fooder – a
diet consisting of at least 75% raw foods. Essentially a vegan diet, but
can be lacto-vegetarian when raw dairy is consumed, or non- vegetarian
when anyone is brave enough to ingest raw fish and meat.
Sproutarian – Very
few people eat only sprouts, but one could be considered a sproutarian if
their diet is predominantly composed of sprouts.
Living Fooder – is
actually a version of sproutarianism. Ann Wigmore promotes a living
fooder-vegan type diet concentrated on sprouts, raw fermented and blended
foods. The Hippocrates Institute, founded by Brian Clement, and Gabriel
Cousens both teach similar versions of the living foods diets.
Natural Hygiene - A diet of raw fruits, vegetables, nuts, seeds, though most
hygienists discourage a high percentage of fruit. The diet is usually
vegan, but Tilden (co-founder of natural hygiene in modern times)
encouraged use of non-vegetarian foods. There is wide spread disagreement
on the use of sprouts, seaweeds, dried fruit, and even raw
milk/cheese/eggs in the diet. The American Natural Hygiene Society claims
to promote a predominantly raw diet, but allow for cooked grains and
steamed vegetables in the diet as well.
Instinctive Eating – A.K.A. Anopsology espouses sequential mono-eating, guided by the
senses of smell and taste to signal a need to stop eating. In practice,
instincto diets focus on raw fruit, vegetables and optional seafood and
meat, but excludes dairy foods and grains. The Paleolithic diet, is a
recently popular version.
Essene diet is
based on the Essene Gospels of Peace, which claims that Jesus was a member
of the Essene sect, and a raw food vegetarian. The diet consists of raw
sprouts, wheatgrass, vegetables, fruit, and raw and fermented dairy
products making it more lacto-vegetarian than vegan.
Liquidarian – only
practical as a short-term cleansing diet.
The reproductive parts of a
vine, bush, or tree, including the juicy
Technically, fruits include
such traditional vegetables as bean/pea pods, avocado, tomato, bell/sweet
pepper, cucumbers, and squash.
Fruits are the best tasting raw
Fruits are the most cleansing
food available. Easiest foot to digest, allows deposited toxic metabolic
byproducts of cooked foods to be eliminated by the body. Often resulting
in a “crisis” reaction: headache, nausea, vomiting,
Frutarians are those who
consume fruits predominately (75%) or
(peaches, plums, apples, pears)
Melon Squash supposedly tastes like a sweet cantelope
winter squash is reported to taste like dairy cheese when grated
seeds are one of the most complete and nutritional of all foods They are the
food of the
future, as well as a food of the past. The Old Testament prophet Daniel
power of pulse in recovering from his malnurished state in only 10
predigested food, exhibiting higher biological value than unsprouted whole
or cooked. As a consequence, less food is required, yet more nutrients
reach the blood
and body tissues.
seeds, grains, cereals, and nuts not only have less nutrional value, but
may not even be
digestable in many cases.
of antinutritional factors such as enzyme inhibitors, saponins, and
tannins in raw legume
seeds and other vegetables that renders them undigestable has been
as an expression of the chemical warfare of plants against their
Improving Bioavailability and Removing Antinutrients
utilization of foods containing these antinutrients has
been made possible historically through the use of cooking, fermentation,
and germination. Each of these treatments tend to
increase nutrient bioavailability. Cooking alters the biochemical structure
of proteins including enzyme inhibitors because of the denaturing effects
of heat. Fermentation degrades the structure of
organic compounds through the effects of altered pH. The production of
acetic acid during the production of kraut and pickles is responsible for
their characteristic sour taste. Germination which occurs during the
production of seed sprouts changes biochemical structure through enzymatic
“High-resolution structure of a potent, cyclic
proteinase inhibitor from sunflower seeds.” J Mol
Biol 1999 Jul 9;290(2):525-33 (ISSN: 0022-2836)
Luckett S; Garcia RS; Barker JJ; Konarev AV; Shewry PR; Clarke AR; Brady
RL Department of Biochemistry, University of Bristol, Bristol, BS8 1TD,
Heat Resistant Enzyme Inhibitors
doesn’t always eliminate antinutrients. Seed extracts from legumes were used in
a 1996 study conducted in Mexico to assess their effect in reducing the
proteinase activity of serine and cysteine proteinases (protein digestive
enzymes) such as trypsin, chymotrypsin, and papain. This article is
interesting in that it reports that the inhibitory capacity was maintained
even after heating the seed extracts to 90 degrees C for 15 min. Evidently some
biochemical structures are less heat labile than others. This may explain
why legumes are more resistant to cooking as a means of eliminating the
antinutrient effects of enzyme inhibitors such as flatulence and
“Proteinase inhibition of fish muscle enzymes using
legume seed extracts.” J Food Prot 1996 Mar;59(3):312-8 (ISSN: 0362-028X)
Garcia-Carreno FL; Navarrette Del Toro MA; Diaz-Lopez M; Hernandez-Cortes
MP; Ezquerra JM Centro de Investigaciones Biologica del Noroeste, La Paz,
Heat and Acid Resistant Enzymes
A 1996 study
of paprika plant seeds (Capsicum annuum) at the Bulgarian Academy of
Sciences reported the isolation of several fractions demonstrating trypsin
inhibitory activity. These proteinase inhibitors were also found to be
resistant to heat up to 85 degrees C and to acidic conditions down to pH
2.0 and even to pepsin digestion.
Patthy A; Athanasiadis A; Tchorbanov B; Zakhariev S;
Pongor S, “Primary structure and specificity of a serine
proteinase inhibitor from paprika (Capsicum annuum) seeds.” Biochim
Biophys Acta 1996 Nov 14;1298(1):95-101 (ISSN: 0006-3002) Antcheva N;
degree of heat tolerance applies to other antinutrients like tannins. Yet
some thermostable factors are not destroyed by seed processing that
involves the use of heat. One of these is a family of polymeric
polyphenols called tannins. These substances are actually pigments with
the ability to precipitate proteins and inhibit digestive enzymes.
Carmona A, “Tannins: thermostable pigments which
complex dietary proteins and inhibit digestive enzymes.” Archives of
Latin-American Nutrition 1996 Dec;44(4 Suppl 1):31S-35S (ISSN: 0004-0622)
Escuela de Biologia, Universidad Central de Venezuela.
Roasting Beans Reduces Antinutrients
researches reported that roasting beans reduced their phytate content by
35% and their protein inhibitors by 96%. But, when roasted in their shells, the
tannin concentration actually increased from 12.4 to 236 mg equivalents of
catheuine/100g. This was thought to be the result of
transferring the higher concentrations of tannin in the shell to the bean
itself. When shelled beans were roasted the
tannin concentration indeed fell by 88.6%.
Alanis Guzman MG, Gonzalez Quijada MR, Mercado
Hernandez R , “Effect of cooking on the chemical and
nutritional value of the Pithecellobium flexicaule (Bent) seed.” Archives
of Latin-American Nutrition 1998 Dec;48(4):328-33
Germination Deactivates Inhibitors
also deactivates enzyme inhibitors by leaching them out of the seed
nuts) through the osmotic effects of hydration.
Anti-trypsinase and other anti-proteinases are more
popularly referred to as proteinase inhibitors. These compounds have gained a great deal
of attention in recent years as important
adjuncts to HIV treatment protocols. A significant side-benefit of all the
research in this area is the role that enzyme inhibitors and the enzymes
they inhibit play
during seed germination.
seed enzymes break down or digest concentrated seed starch into simpler
carbohydrates and sugars, and storage proteins into
free amino acids in preparation for seed
sprouting and embryonic plant growth.
Walnut Protein Allergy
advantage of using germination as a seed processing method is the
digestive action of the
seed’s enzymes on allergenic proteins. For example, walnuts which rank third in
consumption of tree nuts in the United States contain a major food
allergen. Consequently, walnuts are associated with systemic
IgE-mediated reactions in some individuals.
Perhaps you’ve noticed the bitter taste of walnuts. It comes from
the tannin pigment in the walnut skins. But the allergic reaction
experienced by susceptible persons is due to one of the
contained in the nut meat. A 1998 report in the Journal of Allergy
and Clinical Immunology
identified the culprit substance as an albumin seed storage protein
related to a similar allergen found in the Brazil nut (Bertholletia
Teuber SS; Dandekar AM; Peterson WR; Sellers CL, “Cloning and
sequencing of a gene encoding a 2S albumin seed storage protein precursor
from English walnut (Juglans regia), a major food allergen.” J Allergy Clin
Immunol 1998 Jun;101(6 Pt 1):807-14
Department of Internal Medicine, University of
California, Davis, School of Medicine, USA.
walnuts is beneficial in two ways. First, tannins are leached out
improving the nut’s flavor
appeal. Second, removal of the enzyme inhibitors allows the seed to begin
activities which includes enzymatic digestion of the storage proteins.
offending allergen is a seed storage protein, it is biochemically altered
by the enzymes into safe nonallergenic subcomponents.
vitamins increase during sprouting by as much as 500% In wheat,
vitamin B-12 quadruples,
other B vitamins increases 3 to 12 times, vitamin E content triples. Fiber
increases three to four times.
Dry seeds, grains, and legumes contain no vitamin C. But
after sprouting, they contain around 6
milligrams per ounce. In fact, sprouts are the most reliable year-round
source of vitamin C,
carotenoid A, and many B vitamins (such as folacin). For example,
Vitamin A content
(per calorie) of sprouted Mung beans is two-and-a-half times higher than
the dry bean,
and compared to some other beans more than eight times more.
After harvesting sprouts and refrigerate them, they continue
to grow slowly, and their vitamin
content will actually increase. Store-bought fruits and vegetables start
losing their vitamins as
soon as they are picked.
When enzymes are in our food, the body is allowed to produce
instead of emergency digestive enzymes. When natural enzymes are missing
food the body is forced to produce large amounts of digestive enzymes.
thyroid, salivary glands hypertrophy in animals fed cooked
reduces the stomach’s ability to produce hydrochloric acid (New England
Journal of Medicine
85; 313: 70-74); by age 65, near 35% don’t produce any hydrochloric acid
can’t discuss legumes and avoid this topic. Beans are notorius for
flatulence. But gas may be reduced by rinsing sprouts just before eating
to remove oligosaccharides, the surface sugars that some have identified
as at least one culprit.
ginger may be added to sprouts to assist in protein digestion.
fenugreek, cumin, dill, and coriander seeds to sprouting legumes.
Fenugreek is best with fast growing mung beans.
Fennel seed 1 teaspoon of
powder 15-30 minutes before a legume meal, taken with warm water. The
asian indian custom of chewing the licorice-tasting fennel seeds at the
end of a meal is based on centuries of experience in the knowledge that
this practice is an effect aid in protein digestion.
caraway seeds can be added just before serving.
Soaking Improves Pea Digestability
Department of Foods and Nutrition at the Haryana Agricultural University
in Hisar, India
comes a report on the protein digestability of peas. Raw
unprocessed seeds were found
to be only 60 to 66 percent digestible. This was improved, not only by
cooking but also by soaking for 18 hours and sprouting.
“Protein digestability of vegetables and field peas
(Pisum sativum). Varietal differences and effect
of domestic processing and cooking methods.” Plant
Foods Hum Nutr 1994 Jul;46(1):71-6
digest, and produce a minimum amount of gas.
carbohydrate content of a melon, vitamin A of a lemon, thiamin of an
avocado, riboflavin of a dry apple, niacin of a banana, and ascorbic acid
of a loganberry. But they
have only 3 types of amino acids, while soybeans have 17.
Theoretically edible if sprouted long enough, are
difficult or unsafe to eat raw.
navy (white), black have a very strong, unpleasant flavor when raw which
is not improved by sprouting.
are actually toxic if eaten raw.
sprouted large legumes eliminates flatulence, produces a normal flavor,
reduces cooking time.
sunflower seeds can be sprouted: soak 12 hours, pour off hulls to avoid
spoilage, and sprout for 1-2 days.
Unsprouted sunflower seeds are high in fat and protein.
Sprouting activates the seed by leeching out enzyme inhibitors, increasing
enzyme levels, converting seed fats to essential fatty acids and
carbohydrates, and converting proteins to essential amino acids and/or
Sprouted sunflower seeds may be dehydrated to produce the
familiar crunchy texture most of us are used to. Adding salt to
the last water change will produce a pleasant taste in the final dried
Unhulled sunflower seeds are generally grown for 7 days to
produce sunflower greens.Sunflower greens have a slightly salty taste like
watercress. Rich in chlorophyll, enzymes, vitamins, proteins, lecithin and
Indian cuisine, this seed aids in digestion. It sprouts readily and
quickly but frequently contains rock hard seeds that won’t sprout. These
can be separated to the bottom by soaking in water.
Godiva' variety doesn’t have the hard shell seen in most pumpkins. They
will sprout but become rancid quickly (often in less than 2 days) unless
they are dehydrated which is really preferred. If not
dehydrated they should be soaked and refrigerated.
won’t sprout. Unhulled seeds sprout easily in 1-2 days. Hulls contain
oxylate (a bitter tasting anti-nutrient) than can be reduced significantly
by soaking and rinsing. Sesame seed oil is heating when applied
oil is very expensive and spoils quickly, so much be refrigerated. Flax is a rich
source of omega-3 and –6 fatty acids.
(even if they can’t be sprouted) will remove some of the tannins in their
skins, improving their flavor and digestability.
almonds are very delicious, and have much better flavor than dry,
unsprouted almonds. Blanched almonds probably won't sprout: use only
whole, unblanched almonds.
1 day suggested, after 2 days may turn rancid. Almond sprout
is a “whole food.” Eat the whole thing, including skin. Raw, unsoaked
almond skins are high in tannins, hard to digest, and very astringent:
peel the sprouts before eating. Easiest after soaking underwater. Peeled
almond sprouts really taste wonderful
be dehydrated from an optionally salted final rinse to produce marvelous,
crunchy almonds very similar to the freeze-dried vacuum packed
unblanched peanuts are sproutable and taste better than dry, unsprouted
nuts are treated with heat and/or chemicals, and don't sprout
carcinogenic toxic molds (aflatoxin).
sproatable. Shelled nuts are devitalized by processing
renders them non-viable, so not sproutable
sproutable, can be soaked which improves flavor, removing bitter taste
quality and softens nut.
after soaking makes them wonderfully crisp and crunching.
are devitalized by boiling process. Buy only in-shell, and shell
tree in the plant family Anacardiacae (includes mango, pistachio, and
poison ivy, poison oak, and poison sumac). The edible “nut” must be separated from
the toxic shell through a process that involves immersion in a hot oil
bath at 170-200 deg C. This renders it devitalized and,
consequently, is not sproutable.
imported from Europe (the European chestnut). Chestnuts have the lowest
fat content of all major nuts (4-6%) which means they contain substantial
amounts of carbohydrates (starch and sugar). As a result,
they may spoil quickly, and should be refrigerated or frozen for storage.
Usually sold in-shell.
soaking has little effect on shelled nut.
freeze dried and non-viable. Unprocessed nuts require 30-60+ days to
sprout in-shell. This extremely progracted sprouting time means they might
be rancid or rotten by the time the root sprout finally appears.
If you think
Macadamia nuts take a long time, coconuts take the cake. They require 4
or more months to sprout! Supermarket coconuts probably won’t
sprout because they are usually picked too green. You’ll need a
fresh, mature raw nut with its husk intact. But, if you are able to manage
it, sprouted coconuts are edible, and considered a delicacy
Cooked Food Withdrawal
try a Live Food diet for the first time will almost invariably experience
a sense of deprivation. “I miss my dead food,” they cry and
abandon their quest for pure nutrition by promptly selling out like Esau
for “a mess of pottage.” I certainly suffered during my first few weeks.
My wife was my only salvation—a constant, vigilant, encouraging partner in
crime to remind me of our lofty goals and aspirations.
some months of experiencing the wonderful benefits of living high on live
foods, the urge to “lust after the flesh pots of Egypt” would suddenly
erupt. Fortunately, such temptations are very
short-lived, and will become progressively weaker as your satisfaction
with Live Food grows and you expand your repetroire of live food dishes.
When you limit yourself to manna (as marvelous as it may be) meal after
just might not manage to make it on that alone.
a significant number of delicious dishes that you really like and
witnessing first hand
the results of Eden Eatin’in your own body are the two best safeguards
against falling off
the raw food wagon. But for those who are still desperate
for help in dealing with the
fear of backsliding, here are few additional suggestions:
1. Stop and
Think. Sure, that pizza or those french fries
are going to taste good, but taste isn’t everything. It's not worth
the suffering that is sure to follow. The problem with eating dead stuff
routinely is that you don’t recognize the ill feeling that comes from any
particular food—it’s all suboptimal and you’ve been feeling the results
for so long you’ve come to accept it as “normal.” But give your body time
to get rid of all the built-up toxic waste, enjoy a month or two of
pain-free existance (no headaches, no constipation, no bloating, no
heartburn), and then indulge in your favorite forbidden food. You will be
dramatically impressed by the reaction. Now, share your experience
to one and all to reinforce your memory.
Substitute live foods. Fruit, especially dried fruits with their
concentrated flavors, are super substitutes for candy. Tomatoes have
a high concentration of sodium and will satisfy cravings for salty
foods. Some who previously found tomatoes
disagreeable, have reported that removing the seeds (and their associated
anti-nutrients) solved their problem of indigestion. Avocados and
nuts or seeds provide the satiety benefits to those who miss their cheese
and fried foods.
temptation. Madison Avenue has conditioned us for most of our lives to
salivate when we see or smell one of their tempting products, cleverly
formulated to stimulate our addictive behaviors and promote repeat sales.
If you feel a craving crawling over you when you see that particular
morsel (candy, cookie, or cassarole) then don’t look at it! As Pooh
observed, you can get ‘see sick’ from seeing too much. I’ve delivered
that kind of common sense advice to countless patients over many years of
practice: if it hurts, don’t do it. Today, I’d say, “Don’t even go
slowly and sensibly – Eat only a moderate amount of food at regular times
with no distractions, chewing slowly to receive full benefit of your
food’s flavor. Savor the all the taste and texture. This is only
common sense, but it can remarkably reduce unwanted cravings.
5. Eat with
other raw fooders. Enthusiasm loves company and mutual
exercise reduces stress, improves circulation and elimination, is
cleansing, and helps reduce cravings.
7. Develop a
spiritual or ethical foundation. For the religious, this means being fully
“grounded” in your religion. The non-religious can adopt or develop a
guiding philosophy of life, or a system of ethics.
modifying your diet. If you are following an extremely restricted diet and
constant cravings continually stalk you, then seriously consider changing
to a more diversified diet. Add more veggies, sprouts, and seeds or nuts
to your diet.
If you do
backslide and eat something bad, simply resolve to avoid the mistake next
time. Learn from your mistakes, but don't dwell on them unnecessarily, as
guilt is a negative emotion. Cravings can be a major problem during the
transition to a raw/living foods diet. After you have been on such a diet
long enough, the cravings will usually dissipate. Although the goal of
100% raw is advocated by some raw-fooders, the reality is that a pure raw
food diet is not for everyone. Be kind to your
self; do what is best for your body, whether the diet you follow conforms
to raw-food dogma or not.