Throughout history, people have explored the relationship between nutrition and health. Recent scientific research has revealed crucial insights into how our diets affect cancer risk, treatment, and overall well-being after a cancer diagnosis. Experts are actively researching the interplay between diet and cancer. This article delves into the raw food diet, examining its potential benefits and risks in the context of cancer prevention and treatment, while also considering the existing scientific evidence.
Understanding the Raw Food Diet
The raw food diet centers on consuming foods in their natural, unprocessed state, with minimal or no cooking. The goal is to eat foods in their natural state. There are different variations of the raw food diet. Some plans require your food to stay below 104 degrees Fahrenheit, while others allow up to 118 degrees. There are three main types of raw food diets:
- Raw vegan: Consists mostly of unprocessed, plant-based foods that are either completely raw or heated at very low temperatures.
- Raw vegetarian: Focuses on unprocessed, plant-based foods that are heated at very low temperatures and allows dairy and eggs.
- Raw omnivorous: Involves unprocessed, plant-based and animal foods from all major food groups with little to no cooking.
Regardless of the specific rules, most raw food diets emphasize fruits, vegetables, nuts, seeds, and whole grains.
Potential Benefits of a Raw Food Diet
Adopting a raw food diet may offer some health advantages. Benefits of “going raw” include:
Better gut health: Raw produce is generally high in fiber, which feeds your gut microbiome - the community of helpful bacteria and yeasts that live in your gut. A healthy microbiome helps prevent digestive issues such as diarrhea or constipation. It may also boost your immune system and help you fight off conditions including heart disease and Type 2 diabetes.
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High nutrient intake: Fruits, vegetables, nuts and seeds - the bulk of the raw diet - are high in vitamins, minerals and antioxidants. These types of foods may help prevent diseases such as Type 2 diabetes, some types of cancer and obesity.
Reduced intake of ultra-processed foods: Many Americans eat diets that include too many ultra-processed foods, such as soft drinks, chips, baked goods and fried foods. If you eat a raw food diet, these types of foods are off-limits. Research suggests that ultra-processed foods are linked to more than 30 different health problems, including heart disease, Type 2 diabetes and some cancers.
Sustainability: The raw food diet can be beneficial to the environment because it offers:
- Less waste: Raw foods often have minimal packaging, so you’re putting less garbage in landfills. You can also compost unused parts of your food, such as peach pits and avocado peels.
- Lower greenhouse gases: Plant-based foods use less energy, land and water than animal-based foods.
- Smaller carbon footprint: Locally grown fruits and vegetables don’t require long shipping times.
Weight loss: On a raw food diet, most of your foods are naturally low in calories. Plus, high-fiber foods such as fresh produce and nuts take longer to digest, which could help you stave off hunger.
Risks and Drawbacks of a Raw Food Diet
Despite the potential benefits, a strict raw food diet also carries several risks:
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- Food-related illness: Eating a raw diet that includes animal foods can be dangerous. Raw dairy, eggs and meat may contain harmful bacteria such as E. coli, listeria and salmonella that can cause serious illness. Even raw fruits and vegetables can be contaminated with germs, so washing raw produce thoroughly is essential. Improper food safety is a hazard to all, but is especially dangerous for patients fighting cancer.
- Nutrient deficiencies: A vegan raw food diet may not contain all the nutrients you need. It can be challenging to get enough vitamin B12, iron, calcium and omega-3 fats, which are mainly found in meat, eggs and dairy. Cutting out entire food groups can lead to an inadequate intake of beneficial nutrients. Children, pregnant people and those with health conditions should not follow the raw food diet without a health care provider’s approval.
- Practical challenges: It can be difficult to stick to a raw food diet. Family gatherings and restaurants may not have raw options. It’s also difficult to travel because raw foods often need to be kept clean and refrigerated.
Raw Food Diet and Cancer: What Does the Research Say?
While a raw food diet might seem appealing for its emphasis on whole, unprocessed foods, it's crucial to examine the scientific evidence regarding its impact on cancer risk and treatment.
Cancer Prevention
Research shows diets high in fruits, vegetables and whole grains help prevent chronic disease, including cancer. Whether raw or cooked, these foods provide key vitamins, minerals, phytochemicals (natural compounds found in fruit and vegetables that can reduce inflammation) and fiber.
A review of medical literature from 1994 to 2003 examined the relationship between raw and cooked vegetables and cancer risk. Most studies showed that vegetables, raw or cooked, were inversely related to oral, pharyngeal, laryngeal, esophageal, lung, gastric, and colorectal cancers. However, more consistent results were found for oral, pharyngeal, laryngeal, esophageal, and gastric cancers. Nine of the 11 studies of raw and cooked vegetables showed statistically significant inverse relationships of these cancers with raw vegetables, but only 4 with cooked vegetables. The few studies of breast, lung, and colorectal cancers also suggested an inverse relationship with both raw and cooked vegetables, but these results were less consistent. In the two studies of prostate cancer, there was no association with either raw or cooked vegetables. One of two bladder cancer studies found an inverse relationship with cooked, but not raw, vegetables.
Cancer Treatment
Currently, there is no evidence to suggest that a specific diet by itself can treat cancer. There is preliminary evidence to suggest that certain dietary patterns can help make some cancer treatments work better or reduce side effects.
Specific Examples: Cruciferous Vegetables and Bladder Cancer
One study, the Be-Well study, investigated the effect of cruciferous vegetables on prognosis in non-muscle invasive bladder cancer. The study found that eating 2.4 servings or more a month of raw cruciferous vegetables further reduced recurrence risk in patients receiving BCG (an immunotherapy) compared with patients who ate less than 2.4 servings per month. This effect was not observed in patients treated with mitomycin C (a chemotherapy drug).
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Isothiocyanates (ITCs) are naturally occurring molecules found in cruciferous vegetables. ITCs show immunomodulatory activities at low dose ranges, which could potentially improve the efficacy of BCG.
The Importance of a Balanced Approach
Given the potential risks and limited evidence supporting a strict raw food diet for cancer prevention or treatment, a more balanced approach may be beneficial.
A "Mostly Raw" Diet
A strict raw food diet isn’t a good fit for most people, but a modified version can be a great option. Try going “mostly raw” by eating:
- Cooked legumes and whole grains: Black beans, lentils, whole wheat and other legumes and grains contain protein, vitamins and fiber, but they’re not safe to eat raw. Cook them thoroughly or buy pre-cooked varieties before enjoying.
- Plenty of produce: Focus on eating a variety of colorful fruits, vegetables, nuts and seeds to get important nutrients in your diet. You can eat most of these foods raw or cooked, but avoid adding salt or sugar.
- Small amounts of animal products: Enjoy occasional servings of cooked eggs, fish, poultry and meat. If you consume dairy, choose pasteurized products, which have removed any dangerous bacteria.
- Whole foods over ultra-processed foods: Try replacing crackers or chips with celery and carrots. Instead of cookies for dessert, reach for fresh fruit. These substitutions add up over time and may help you achieve your healthy eating goals.
Key Dietary Recommendations for Cancer Prevention
- Emphasize a plant-predominant diet: This involves consuming a diet rich in fruits, vegetables, legumes, and whole grains, with little or no meat or other animal products. Plant-based foods are full of chemical compounds, called phytochemicals, that protect the body from damage. Phytochemicals also interrupt processes in the body that encourage cancer production. Examples of phytochemicals include carotenoids. Carotenoids are naturally present in many fruits, grains, oils and vegetables such as carrots, sweet potatoes, squash, spinach, apricots, green peppers and leafy greens.
- Limit or avoid red and processed meats: Processed meat is considered a carcinogen.
- Choose whole foods over ultra-processed foods: Ultra-processed foods are linked to more than 30 different health problems, including heart disease, Type 2 diabetes and some cancers.
- Ensure adequate protein intake: Legumes, dairy, tofu and eggs are excellent sources of protein. Aim for 5 to 7 ounces per day.
- Consume healthy fats: Include 3 to 5 servings of healthy fats per day.
The Role of Cooking
High heat cooking for long amounts of time can reduce some of the vitamins and minerals in your food. To minimize nutrient loss, use alternative methods that use a lower power of heat for a shorter time such as steaming, sautéing, roasting and microwaving. These methods allow foods to reach a safe temperature while still preserving nutrients.
Possible mechanisms by which cooking affects the relationship between vegetables and cancer risk include changes in availability of some nutrients, destruction of digestive enzymes, and alteration of the structure and digestibility of food.