Becoming Raw: The Essential Guide to Raw Vegan Diets
Brenda Davis, Vesanto Melina
Format: PDF / Kindle (mobi) / ePub
This book contains a wealth of information on the raw food lifestyle. Nutrition experts Brenda Davis and Vesanto Melina once again provide the essential information needed to safely embrace a new dietary lifestyle. As they did for vegetarians and vegans in Becoming Vegetarian and Becoming Vegan, they present the first authoritative look at the science behind raw foods. And both old converts to raw foods and new recruits alike will be fascinated with food historian Rynn Berry's presentation of the first narrative history of the rawfoods movement in the United States.
More people are jumping onto the raw foods bandwagon either to lose weight, fight chronic health problems, or simply to benefit from the high level of nutrients found in uncooked or sprouted foods. Readers will find science-based answers to tough questions about raw foods and raw diets, easy-to-follow nutritional guidelines, and practical information on how to construct a raw diet that meets recommended nutrient intakes simply and easily.
A section of over forty-five recipes provides dishes for any time of day and every occasion. Nutritional analyses are given for each recipe. Also included is a section on what foods and equipment are needed to get started and what raw food preparation basics are good to master.
This book is a major contribution to the raw foods movement.
the lower end of this range (chickpeas, 34%;13 mung beans, 22%;14 and lentils 18–28%19, 27). Evidence suggests that the total trypsin produced by the average person in a day would be completely inhibited by the trypsin inhibitors contained in 100 grams of raw soybeans (just over one-half cup (125 milliliters).18 We know that chickpeas contain about 66 percent of the trypsin inhibitors found in soy, while mung beans have about 37 percent and lentils about 25 percent. Using these figures, we can
protein: 3 g, fat: 8 g, carbohydrate: 4 g (0.2 g from sugar), dietary fiber: 1 g, calcium: 27 mg, copper: 260 mcg, iron: 0.9 mg, magnesium: 17 mg, phosphorus: 129 mg, potassium: 99 mg, sodium: 49 mg, zinc: 0.8 mg, thiamin: 0.3 mg, riboflavin: 0 mg, niacin: 1 mg, pyridoxine: 0 mg, folate: 20 mcg, pantothenic acid: 0 mg, vitamin B12: 0 mcg, vitamin A: 11 mcg, vitamin C: 7 mg, vitamin E: 0.4 mg, vitamin K: 32 mcg, omega-6 fatty acids: 3.6 g, omega-3 fatty acids: 0.1 g Percentage of calories from:
to approximately 120 milligrams per deciliter. One person with type 1 diabetes was able to lower his daily insulin intake from 70 units to 5 units. The other person, with a diagnosis of type 1 diabetes, is no longer on insulin and, according to lab tests, no longer suffers from diabetes. In 2008, the full-length film Simply Raw: Reversing Diabetes in 30 Days was released, chronicling the stories of these six individuals. Less-than-adequate intakes of three nutrients that are consistently low in
oil, nuts (except for butternuts, pine nuts, and walnuts), olives, and olive oil. Polyunsaturated fat. Polyunsaturated fat refers to fatty acids that have more than one spot in the carbon chain where hydrogen is missing (more than one point of unsaturation). Oils that are high in polyunsaturated fat are liquid at room temperature and when refrigerated. There are two distinct families of polyunsaturated fats: the omega-6 and omega-3 families. Polyunsaturated fats generally have favorable effects
absorption. Some of these disadvantages can be counterbalanced by practices that greatly increase mineral availability, such as soaking, sprouting, and fermenting foods.38, 39 The fat present in foods such as avocados, nuts, olives, salad dressings, and seeds may help us to absorb minerals, such as calcium, iron, manganese, and zinc. In contrast, the very low fat content of some raw diets may hinder the absorption of minerals.40, 41 Calcium Absorption from Different Sources Although spinach