The world of nutrition is constantly evolving, with new diets and superfoods emerging regularly. Among these, the living foods diet has gained considerable attention for its potential health benefits. This article delves into the details of a living foods diet, exploring its advantages, what foods to include, and how to make it a sustainable part of your lifestyle.
What is a Living Foods Diet?
Living foods are plant-based foods in their natural state, meaning that they are uncooked and unheated. These foods, in their purest form, are packed with nutrients. The consumption of live foods can be a potent shield against diseases and a cornerstone of a robust and vibrant life. Termed “dead” food, processed edibles deprive your body of the life-affirming nutrients it craves, resulting in sluggishness and an overall sense of discomfort.
Living Foods vs. Raw Foods
All raw food is living food, but not all living food is raw food. Living foods are plant-based foods in their most natural and pure forms, containing the greatest amount of nutrients.
Potential Health Benefits of a Living Foods Diet
Research suggests that there are many reasons to consider moving toward eating more nutrient-rich fresh food and less heavily processed fare.
- Chronic Disease Prevention: A whole-foods diet will most likely mean an increase in your intake of healthy plant-based foods, because it emphasizes fruits, vegetables, nuts, seeds, and legumes. People who stuck to a plant-based diet had a 19 percent lower risk of dying from cardiovascular disease and an 11 percent lower risk of dying from any cause, compared with those whose diet was lower in plant-based foods. Diets full of whole foods are associated with a lower risk of cancer, type 2 diabetes, heart disease, and stroke.
- Chronic Disease Management: A diet that emphasizes plant-based whole foods tends to be packed with nutrients including vitamins, minerals, and antioxidants. Eating this way may also naturally help limit fat and calorie intake. For those reasons, it’s a great way to help manage or treat conditions such as type 2 diabetes, heart disease, chronic kidney disease, and autoimmune diseases.
- Weight Loss: Cutting out processed foods may save calories, which can lead to weight loss and could extend life and prevent disease. People who ate a processed diet consumed 500 additional calories per day, compared with people eating an unprocessed diet. Following a whole-foods, plant-based diet led to about 10 pounds of weight loss, compared with a control group who lost less than a pound during that time.
- Improved GI Health: By filling your diet with foods that are naturally packed with fiber - whole grains, legumes, fruits, and vegetables - you’re more likely to reach your recommended daily fiber intake. A diet high in fiber leads to lower rates of chronic disease and improved digestion and gastrointestinal health.
- A Stronger Immune System: Eating a healthy, balanced diet supports immune system health. Focusing on variety ensures that you’re getting a range of nutrients, such as vitamin C, zinc, and selenium, that are known to boost your body’s defenses.
Foods to Include in a Living Foods Diet
Here are healthy and delicious foods to include in your diet:
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Fruits and Berries
Fruits and berries are popular health foods that are sweet, nutritious, and easy to incorporate into your diet because they require little to no preparation.
- Apples: Apples contain fiber, vitamin C, and numerous antioxidants.
- Avocados: Avocados contain lots of healthy fat and are high in fiber, potassium, and vitamin C.
- Bananas: Bananas are a good source of potassium, high in vitamin B6 and fiber, and are convenient and portable.
- Blueberries: Blueberries are high in antioxidants.
- Oranges: Oranges are well known for their vitamin C content and are high in fiber and antioxidants.
- Strawberries: Strawberries are highly nutritious and low in both carbs and calories, providing vitamin C, fiber, and manganese.
Other healthy fruits and berries include cherries, grapes, grapefruit, kiwi, lemons, mangoes, melons, olives, peaches, pears, pineapples, plums, and raspberries.
Lean Meats
Lean, unprocessed meats can be included in a healthy diet.
- Lean beef: Lean beef is an excellent source of protein if you consume it in moderation and provides highly bioavailable iron.
- Chicken breasts: Chicken breast is low in fat and calories but high in protein and is a great source of many nutrients, including potassium and B vitamins.
- Lamb and mutton: Sheep are usually grass-fed, and their meat tends to be higher in omega-3 fatty acids compared with omega-6.
Nuts and Seeds
Although high in unsaturated fat and calories, nuts and seeds may help lower the risk of cardiovascular disease, cancer, and other health issues. They are a satisfying snack that could help those managing their weight by helping them feel more satiated after eating them. They also require almost no preparation, so they’re easy to add to your routine.
- Almonds: Almonds contain vitamin E, antioxidants, magnesium, and fiber and may contribute to weight loss, support the gut microbiota, improve thinking, manage heart rate when a person is under stress, and prevent skin aging.
- Chia seeds: Chia seeds provide fiber and significant amounts of magnesium, manganese, calcium, and various other nutrients.
- Coconuts: Coconuts provide fiber and fatty acids called medium-chain triglycerides (MCTs).
- Macadamia nuts: Macadamia nuts are higher in monounsaturated fats and lower in omega-6 fatty acids than most other nuts.
- Walnuts: Walnuts are rich in fiber and various vitamins and minerals.
- Brazil nuts: Brazil nuts are nutrient-rich and have a smooth, buttery texture, supporting thyroid function and are a good source of the mineral selenium.
Vegetables
Calorie for calorie, vegetables are among the most concentrated sources of nutrients. Many of these varied nutrients also give vegetables their colors, so eating a wide variety of vegetables in different colors is a good way to ensure you get a diverse range of nutrients.
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- Asparagus: Asparagus is low in both carbs and calories and rich in vitamin K.
- Bell peppers: Bell peppers come in several colors, including red, yellow, and green, and are a great source of antioxidants and vitamin C.
- Broccoli: Broccoli is an excellent source of fiber and vitamins C and K and contains a decent amount of protein compared with other vegetables.
- Carrots: Carrots are sweet, crunchy, and loaded with nutrients such as fiber and vitamin K and are also high in carotene antioxidants, which have numerous benefits.
- Cauliflower: Cauliflower is a very versatile cruciferous vegetable.
- Cucumber: Cucumbers are low in both carbs and calories, consisting mostly of water, and contain small amounts of vitamin K and other nutrients.
- Garlic: Garlic contains allicin, which has antioxidant and antimicrobial effects, and its nutrients may also reduce the risk of cancer and cardiovascular disease.
- Kale: Kale is high in fiber, vitamins C and K, and other nutrients.
- Onions: Onions contain a number of bioactive compounds believed to have health benefits.
- Tomatoes: Tomatoes provide nutrients such as potassium and vitamin C.
More healthy vegetables: artichokes, Brussels sprouts, cabbage, celery, eggplant, leeks, lettuce, mushrooms, radishes, squash, Swiss chard, collard greens, turnips, and zucchini.
Fish and Seafood
Fish and other seafood can be healthy and nutritious, rich in omega-3 fatty acids and iodine. Eating oily fish can boost a person’s heart and brain health.
- Salmon: Salmon is high in nutrients, including protein and omega-3 fatty acids, and also contains some vitamin D.
- Sardines: Sardines provide many nutrients, including calcium and vitamin D.
- Shellfish: Edible shellfish include clams, mollusks, and oysters.
- Shrimp: Shrimp tends to be low in fat and calories but high in protein.
- Trout: Trout is another type of delicious freshwater fish, similar to salmon.
- Tuna: Tuna tends to be low in fat and calories and high in protein.
Whole Grains
Whole grains play an important role in your diet because they are healthy carbohydrates and provide a variety of micronutrients, fiber, and fuel for your body, and may also help with weight management.
- Brown rice: Brown rice is more nutritious than white rice, with decent amounts of fiber, vitamin B1, and magnesium.
- Oats: Oats provide nutrients and powerful fibers called beta-glucans.
- Quinoa: Quinoa is high in nutrients such as fiber and magnesium and is also an excellent source of plant-based protein.
- Ezekiel bread: Ezekiel bread is made from organic sprouted whole grains and legumes.
- Homemade low carb and gluten-free breads
Legumes
Legumes are a great plant-based source of protein, iron, and fiber.
- Green beans: Green beans, also called string beans, are an unripe variety of the common bean.
- Kidney beans: Kidney beans contain fiber and various vitamins and minerals.
- Lentils: Lentils are high in fiber and a good source of plant-based protein.
- Peanuts: Peanuts are high in nutrients and antioxidants and can aid in weight loss and may help manage blood pressure.
Dairy
For those who can tolerate them, dairy products are a healthy source of various important nutrients.
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- Cheese: An ounce of cheese may offer about the same amount of protein as an entire cup of milk.
- Dairy milk: Dairy milk contains vitamins, minerals, protein, and calcium.
- Yogurt: Yogurt with live cultures has the added benefit of friendly probiotic bacteria.
Fats and Oils
Dietary patterns that include unsaturated fats and oils are considered very healthy.
- Extra-virgin olive oil: Extra-virgin olive oil contains heart-healthy monounsaturated fats and is high in antioxidants that have powerful health benefits.
- Coconut oil: Coconut oil is a saturated fat but contains MCTs and may have similar health effects to olive oil.
Tubers
Tubers are the storage organs of some plants and are called root vegetables.
- Potatoes: Potatoes provide potassium and contain a little of almost every nutrient you need, including vitamin C, and are also a good source of fiber.
- Sweet potatoes: Sweet potatoes are rich in antioxidants, beta carotene, vitamin A, and other essential nutrients.
Other Healthy Foods
- Apple cider vinegar: Apple cider vinegar may help regulate post-meal blood sugar levels when consumed with a meal.
- Dark chocolate: Dark chocolate contains antioxidants known as flavonoids that may help manage cholesterol and reduce the risk of heart disease.
Foods to Avoid
- Processed Foods: Junk foods laden with excessive sugar and a cocktail of chemical additives.
- Fast Food: Fast food, characterized by its high levels of processing, synthetic additives, and unhealthy fats.
- Refined Carbohydrates: Foods such as bread, white rice, and pasta that are bereft of whole grains.
Tips for Incorporating More Living Foods into Your Diet
- Eat a wide variety of healthy, preferably organic food, including plenty of leafy greens, colorful fruit, and nutritious veggies.
- Buy local, seasonal produce is a great way to support local farmers too.
- Don’t be afraid to cook! Cooking can actually increase the availability of antioxidants and nutrients in other foods.
- Enjoy blended foods like smoothies and smoothie bowls.
- Enjoy sprouted beans, seeds, and grains.
- Get plenty of fermented food in your diet.
- Take digestive enzymes before each meal.
The Healthy Eating Plate
Use the Healthy Eating Plate as a guide for creating healthy, balanced meals-whether served at the table or packed in a lunch box.
- Use healthy oils (like olive and canola oil) for cooking, on salad, and at the table. Limit butter.
- Drink water, tea, or coffee (with little or no sugar). Limit milk/dairy (1-2 servings/day) and juice (1 small glass/day).
- The more veggies - and the greater the variety - the better.
- Eat a variety of whole grains (like whole-wheat bread, whole-grain pasta, and brown rice).
- Fish, poultry, beans, and nuts are all healthy, versatile protein sources-they can be mixed into salads, and pair well with vegetables on a plate.
- Choose healthy vegetable oils like olive, canola, soy, corn, sunflower, peanut, and others, and avoid partially hydrogenated oils, which contain unhealthy trans fats.