What’s Raw:
When making the change to a raw plant based diet, it can often become confusing as to what foods are really in a natural, unheated state. Obviously fruits and vegetables in their natural state are usually no problem, but when it comes to nuts and any dried (processed) items, everything is not always as it seems! Many so-called raw food recipe books use ingredients that are not raw at all. Ideally, everything should be eaten in a whole, unrefined, unprocessed state, but especially for those of us making the transition, this is not always practical or very much fun. Therefore we present this informal guide to what is really raw in the world of raw foods. This is certainly not the final word on the subject, but will be changed and added to as new information becomes apparent. To that end your comments and information (please quote your sources) are always welcome!
1. Braggs or Bronners Liquid Aminos - this is one of the worst substances touted in raw recipes. It is definitely not raw! Avoid soybeans completely, they are not or never have been intended for human consumption. All soybean crops are now genetically modified (GMO), even the so-called ‘organic’ ones (There is much controversy as to whether such a thing actually exists). The soybeans must be cooked (boiled) for these concoctions, and much salt is added. Still think this stuff is benign? Drink a glassful of it and let us know how you feel! For more info about soy check out this link.
2. Nama Shoyu (natural soy sauce) - Same as above, the soybeans are boiled to make this condiment, and although fermentation makes soy products into a somewhat digestible food, it is still cooked and salted.
3. Miso - another fermented soy product, made with boiled beans.
4. Honey - Whether you are completely Vegan or not will determine your use of honey, since it is an animal product. If you decide to use honey, it is important to note that this product can still be labeled raw even though it is often heated up to 160 degrees F. However there is true raw honey, generally sold by local farmers. Know your source!
5. Dried Fruit - Most commercially sold dried fruit (including raisins) has been heated to temperatures ranging from 150 to 180 degrees F. Ideally you should dehydrate your own fresh fruit or seek out a source for naturally sun dried items. Plus, you should be eating as much fresh fruit as possible; any dried or dehydrated food is going to dehydrate you.
6. Dates – Not only are commercially grown dates heat dried, they are also often steamed afterwards to plump them up. These dates have a shiny appearance and smooth texture. It is difficult to get information on specific growing techniques but it would appear that some organic dates from North America and those from the Middle East are still grown in a traditional way, i.e. sun dried and not steamed.
7. Sun-dried Tomatoes – Same as dried fruit, most commercial varieties have been heated. Make your own, if you can’t use sun power then put them in the dehydrator.
8. Nuts - Once nuts are out of the shell, they start to decompose; yellowing of the meat indicates rancidity, don’t eat them. Nuts are usually harvested in the fall, try and get them in the shell or from a reliable source that can guarantee their freshness.
9. Cashews – these are a special problem, because they require heat to be removed from their shells. There is now a mechanical process for shelling cashews, but these are definitely a specialty item and need to be purchased from a reliable source.
10. Spices – Same as dried fruit, most dried spices have been heated and irradiated if imported. Try to use fresh spices as much as possible – grow your own!
11. Nut Butters – Most of these are made with roasted nuts, but even when they say they’re raw, they’re usually not. (e.g. Marantha Raw Tahini is heated to 170 degrees F). Make your own in a food processor or a Vitamix using soaked nuts.
12. Salt – This stuff is addictive! Table salt is much worse than Celtic sea salt, since it is usually baked and bleached with other substances (sugar, iodine) added afterwards. It is in fact indigestible by the human body, and is an intestinal irritant. I don’t feel that any kind of dried salt is good for humans, our cells need to maintain a crucial balance of sodium and potassium and consuming dried salt upsets that ratio. Whenever I consume any of these salts now, my eyes are sore and swollen the next day. Surprisingly, many raw food ‘gurus’ are still addicted to this stuff! Get your salt from sodium rich vegetables like celery, tomatoes, and seaweed. Iodine? On the West Coast we don¹t need to worry about it, it’s in the air here (evaporated from the ocean) and absorbed through the skin.
13. Oils - Most oils are heated during processing, and any made from nuts or seeds quickly becomes rancid. Olive oil is the best choice but make sure you use organic cold pressed extra virgin oil. And use sparingly, it is still a processed, unnatural foodstuff.
14. Seaweeds – Most Japanese seaweeds are pastuerized, especially hijiki and arame. Whole dulse is usually unprocessed, but dulse flakes tend to be floor scraps with lots of extraneous material (like shells) mixed in. Green Nori is cooked, the black variety is raw.
15. Maple Syrup - Again, often called for in raw recipes, but unfortunately this one is boiled, often in pots greased with pig fat. It is a very nutritious food, and works amazingly well in the Master Cleanse fast, but there’s no way around the fact that it’s cooked…
16. Vinegar - It can be raw (usually the apple cider variety) but it contains acetic acid, a toxic chemical (that is used as a pesticide). Use lemon or lime juice instead.
17. Olives - There are raw (green) olives around, but it requires some searching to find them. Occasionally, R.F.S.B.C. members offer them on the mailing list. Otherwise, commercial olives are boiled and/or soaked in vinegar or lactic acid brine. Not good for raw food tummies!
18. Green powders and nutritional supplements - Most of them are heat dried or freeze dried. If you feel the need to take supplements you should thoroughly investigate their source and means of production.
19. Mangos – There is rumour that all commercial mangos are being boiled before being brought to North America, but I have not yet had this information verified. Also, it has been suggested that all fruit traveling to or through the U.S. is irradiated. If anyone has substantiated facts regarding this, let us know…
20. Papayas - All commercial Hawaiian crops are now genetically modified , organic ones are not…
This list was researched and compiled with many thanks for contributions from John Kohler, and the Eugene Raw Foods Community Bulletin Board.
Submitted by Thomas Keenliside
Beets:
Carrots:
Granny Smith Apple: 
Ginger:
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In a fast we can observe the body gleefully glowing about getting rid of the toxins and waste accumulated for years with the greatest capacity a its intelligence, all of its own “Dr.William Esser”
