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What is raw food?
What is raw food? An expert explains it simply | Enzymes, origins, effects, and how to learn about it.
What is raw food? A dietary approach that utilizes raw vegetables and fruits.
What is raw food? An expert explains it simply | Enzymes, origins, effects, and how to learn about it.
What is raw food?
Raw food is a diet that makes use of raw vegetables, fruits, and fermented foods. It is characterized by low-temperature cooking below 48-50°C to maximize the use of vitamins, minerals, and enzymes.
Raw food refers to a diet that focuses on "uncooked ingredients" such as raw vegetables, fruits, nuts, and fermented foods.
As the name suggests (" Raw" + "Food") , this dish is characterized by being cooked at a low temperature of 48-50°C or below .
There's a reason for this temperature range.
Many enzymes, vitamins, and minerals essential for our bodies are sensitive to heat and are destroyed at temperatures above 50°C.
Raw food is a dietary approach that aims to "utilize those nutrients in the most natural way possible."
The fundamental idea behind raw food is to preserve the enzymes while incorporating the inherent vitality of the ingredients themselves .
Furthermore, raw food is a diet of "choice ," not "restriction."
It's not a special diet method, but rather a lifestyle practiced worldwide to regulate the body's rhythm without putting a strain on digestion.
In Europe and America, it is also called "Living Food" .
Eating is gaining attention in the fields of health, beauty, and mental care, as it is seen as "reclaiming the power to live."
▶︎Click here for more information about living food
Raw Food Cooking Temperature Ranges and Enzyme Functions | The Science of Nutrition
What is raw food?
Raw food is a diet that makes use of raw vegetables, fruits, and fermented foods. It is characterized by low-temperature cooking below 48-50°C to maximize the use of vitamins, minerals, and enzymes.
The nutritional and health benefits of raw food | Vitamins, minerals, and antioxidants
The appeal of raw food lies in its ability to preserve and utilize nutrients without destroying them .
Our bodies take in nutrients from our daily meals and use them for metabolism and energy production.
However, in typical cooking methods, vitamins and enzymes can be lost due to the heat.
In raw food, ingredients are prepared raw or at low temperatures, allowing you to consume their nutrients in their natural, live state.
Of particular interest are "functional nutrients" that help regulate bodily functions, such as vitamin C, enzymes, dietary fiber, and amino acids.
What is raw food?
Raw food is a diet that makes use of raw vegetables, fruits, and fermented foods. It is characterized by low-temperature cooking below 48-50°C to maximize the use of vitamins, minerals, and enzymes.
The nutritional and health benefits of raw food | Vitamins, minerals, and antioxidants
The main health benefits of raw food
Antioxidant and anti-aging care
It helps protect the body from oxidative stress by minimizing the loss of antioxidants such as vitamins C and E and polyphenols.
Metabolic support
It makes it easier to incorporate magnesium, B vitamins, and food enzymes, potentially helping with energy metabolism and fatigue management.
Gut health (support for digestion and bowel movements)
It makes it easy to incorporate dietary fiber and fermented foods, helping to improve gut health. It also tends to lead to a feeling of lightness after meals.
Mental and femcare perspectives
It makes it easier to choose foods containing tryptophan (a building block of serotonin), magnesium, and iron, potentially supporting mood stabilization and self-care for premenstrual and menstrual discomfort.
Blood sugar control
This diet tends to focus on unrefined ingredients and dietary fiber, making it easier to practice eating habits that slow down the rapid rise in blood sugar after meals.
Skin care support
It effectively utilizes vitamins A and C, zinc and copper, and helps create a foundation for moisture and firmness.
*Raw food is not a medical treatment. Individual experiences may vary depending on body type and physical condition. Please be careful about hygiene, allergies, and interactions with medications.
Practical Tips | How to Get Started and Points to Note
Raw food is a dietary approach that can be started gradually, without the need for special equipment or expensive ingredients.
To begin with, try incorporating it at a manageable pace, such as replacing breakfast with a smoothie or having a salad bowl for one meal a day.
For first-timers, please also pay attention to "coldness" and "nutritional balance".
It's recommended to combine it with warm soup or fermented foods.
It's not that "not heating = cooling the body"; it's important to adjust according to the season and your physical condition.
The essence of raw food is "listening to your body and regulating it."
Rather than being a temporary trend, continuing it as a lifestyle makes it easier to feel harmony between mind and body.
For those who want to learn in a more systematic way, the following learning opportunities are recommended.
• "&RAW LIVING Step1 - The Raw Food Textbook"
A book compiling theory and practical recipes supervised by a doctor. An introductory guide to raw food that includes nutrition, evidence, and recipes.
Raw Food Master Course
This course allows you to systematically learn from the basics to advanced topics and acquire practical skills through qualification acquisition.
Both programs combine theory and practice to cultivate the skills needed to prepare meals for everyday meals.
The origins of raw food | The concept of natural hygiene
The roots of raw food lie in the philosophy of natural health science called "Natural Hygiene," which spread in America in the 19th century.
This is a lifestyle theory based on the idea that "the human body inherently possesses the ability to maintain its own health."
The origin of the term "natural hygiene" is,
• Natural = Natural
• Hygiene = The science of maintaining health
It has evolved into a health philosophy that comprehensively addresses diet, sleep, exercise, and mental well-being.
Among these, we place particular emphasis on "the combination of foods, the order in which they are consumed, and the time it takes for them to be digested."
Raw food originated as a dietary method that reduces the burden on the body's digestive system while enhancing its natural healing abilities.
In other words, raw food is not simply a "raw eating method," but rather a philosophy born from eating in harmony with nature and in accordance with the body's mechanisms.
Enzyme Nutrition and Raw Food | How to Eat to Understand How Your Body Works
The theory behind raw food is deeply intertwined with the concept of enzyme nutrition .
Enzymes are essential proteins that support all bodily functions, including converting food into energy, metabolism, detoxification, and immunity.
The human body naturally contains "internal enzymes (metabolic enzymes and digestive enzymes),"
In modern diets, processed foods and high-temperature cooking cause many enzymes to be lost, and the body uses a large amount of energy to compensate for this loss.
On the other hand, "food enzymes" found in raw vegetables and fruits, fermented foods,
It helps aid digestion and reduces the burden on the body's enzymes.
This is one of the reasons why you might feel lighter when you incorporate raw foods into your diet.
In enzyme nutrition ,
"Don't waste the enzymes in your body; replenish them from food."
This is a philosophy we cherish, and it is precisely this that leads to the fundamental idea behind raw food.
Raw food is not just a diet method; it's a way of eating that helps regulate how the body uses energy by understanding its own mechanisms.
This lifestyle, which balances metabolism and fosters inner beauty and health, is attracting attention worldwide.
Why Raw Food is Gaining Attention | From Three Perspectives: Science, Beauty, and the Environment
Modern diets are centered around processed foods and high-temperature cooking, and it is said that our bodies are constantly "using too much energy for digestion."
Raw food is gaining attention for three reasons: scientific evidence, beauty benefits, and environmental considerations .
1. Scientific backing and health benefits
Recent research has shown that antioxidants (such as polyphenols and carotenoids) found in raw vegetables and fruits are beneficial.
It has been shown to prevent cellular oxidation and support immune and metabolic functions.
Furthermore, because it is rich in dietary fiber that nourishes beneficial gut bacteria , it is also expected to be effective in improving the intestinal environment.
Thus, raw food has become popular along with the growing health consciousness surrounding "detoxification," "anti-aging," and "gut health."
2. From a beauty and wellness perspective
By allowing you to take in vitamins C and E, minerals, and food enzymes without damaging them,
It's also attracting attention for its beauty benefits, such as improving skin clarity, boosting metabolism, and supporting hormone balance .
One of the reasons why Hollywood celebrities and models are incorporating raw food into their routines as "skincare from the inside."
Furthermore, combining it with a diet low in caffeine and sugar can have a positive impact on mental stability and sleep quality.
3. The environment and sustainable food practices
Raw food reduces energy consumption by minimizing heating and processing.
It is also attracting attention as a " sustainable eating method " that reduces the burden on the environment.
Cherishing natural ingredients also helps protect the Earth's resources.
Furthermore, a dietary style centered on plant-based ingredients has high affinity with vegan and vegetarian cultures.
It is gaining popularity as a new lifestyle that balances "health, environment, and beauty."
summary
Raw food is not simply a "raw diet," but rather a proposal for a scientifically, aesthetically, and ethically balanced way of life.
It is once again attracting attention as a "food culture of the future" that aims for harmony between mind, body, and the planet.
What is raw food?
Raw food is a diet that makes use of raw vegetables, fruits, and fermented foods. It is characterized by low-temperature cooking below 48-50°C to maximize the use of vitamins, minerals, and enzymes.
In Japan, raw food began to spread gradually from the late 2000s.
At that time, concepts of natural health science such as "natural hygiene" and "enzyme nutrition" were introduced.
This was also a time when interest in " living food " increased.
Entering the 2010s, along with a growing awareness of health and beauty,
Raw food has begun to attract attention as a " lifestyle that nourishes the body from within."
However, initially, it was limited to a small number of enthusiasts and qualified individuals, and was largely unknown to the general public.
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The trend of the raw food boom in Japan
2009-2015
• Natural hygiene and enzyme nutrition are introduced, increasing interest in raw food.
- The Japan Living Beauty Association (JLBA) was established, and the "Raw Food Master Certification Course" was launched.
2016–2020 (Early stages to diffusion stage)
In Japan, the term "raw food" was not yet common, and it was practiced only among a select group of chefs and experts.
In 2016, chef Chie Ando had a conversation with Matthew Kenny (a world-renowned raw food chef) in Los Angeles, discussing the raw food culture abroad and its potential in Japan.
Subsequently, it was featured on social media and in magazines with terms like "raw sweets" and "guilt-free," and interest spread, particularly among women who are conscious of beauty and health.
- More people are combining raw food with fasting and gut health practices, and the style of "starting with sweets" is beginning to take hold.
2020 - Present
The COVID-19 pandemic has led to a surge in interest in "boosting immunity" and "eating to improve overall health."
Coinciding with the fermentation boom, raw food x fermentation is gaining renewed attention.
In 2020, raw sweets were ranked in the "Trendy Food Word Awards," and they suddenly became a hot topic as "guilt-free sweets" (also featured on the &LAB TOKYO official blog).
In 2023, a raw food restaurant opened in Azabudai Hills, marking a new development in the high-end and well-being-oriented food scene.
Currently, it is evolving into a more flexible and practical lifestyle by integrating plant-based, sustainable, and fermented elements .
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Characteristics of Japanese raw food
While raw food overseas is a "food culture centered on raw ingredients,"
Japanese raw food has evolved into a style that combines fermentation, microorganisms, and seasonal wisdom .
Because Japan is a country where "living fermented foods" such as miso, koji, pickled vegetables, and soy sauce are readily available,
Raw food is gaining popularity as a "food culture for listening to your body's signals."
At &LAB TOKYO, we approach things from both the perspectives of raw food and fermentation.
We propose a future for food that utilizes nutrients and coexists with microorganisms.
What is raw food?
Raw food is a diet that makes use of raw vegetables, fruits, and fermented foods. It is characterized by low-temperature cooking below 48-50°C to maximize the use of vitamins, minerals, and enzymes.
For those who want to learn more about raw food,
Here are some recommended books that will help you systematically understand everything from theory to practice.
"Fit for Life"
A classic book for learning the fundamentals of natural hygiene.
A bestselling health and nutrition book that has sold over 12 million copies worldwide.
Obesity, dieting, detoxification, raw food, etc.
This book has influenced many keywords related to modern health.
Fit for Life is here
"China Study"
A book for learning nutrition from a scientific perspective.
The New York Times lauded it as the "Grand Prix of Epidemiological Research,"
The largest-scale "China Project" (nutrition survey research) in history.
To scientifically clarify the causes of lifestyle-related diseases,
This is a masterpiece that explains the relationship between food and health based on evidence.
China Study → Click here
&Raw Living ~ A Textbook of Raw Food
A Physician-Supervised Guide to Raw Food: Evidence, Theory, and Recipes for Beginners
This book presents the theory and recipes of raw food based on medical knowledge.
This is the first practical guide to raw food, compiled into a single volume.
You can learn about "living food" from a scientific perspective, including nutrition, enzymes, and the gut environment.
The raw food textbook is available here.
Other recommended foreign books
• *Raw Food Real World* (by Matthew Kenney)
• *Everyday Raw Detox* (by Matthew Kenney)
・“Becoming Raw” (written by B. Davis & V. Melina)
Q&A | Frequently Asked Questions
Q. Is it true that raw food shouldn't be cooked?
A. It's not that it's completely unsuitable for heating.
To preserve the enzymes, cooking at temperatures below approximately 50°C is generally recommended.
By heating at a low temperature or using a dehydrator,
You can also enjoy raw food that isn't cold.
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Q. Can you eat raw food even in winter?
A. Of course, it's edible.
In winter, make good use of warm soups, fermented foods, and spices.
It's recommended to take steps to keep your body warm.
"Raw food" does not mean "cold food".
An ideal diet is one that warms the body while incorporating enzymes.
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Q. Does raw food only mean raw vegetables?
A. No, that's not correct.
In the raw food approach I propose, the focus is not on strictly adhering to 100% raw food,
We recommend combining living foods (fermented foods, sprouts, and warmed foods).
In addition to raw vegetables, by combining them with soups, fermented foods, fruits, nuts, etc.,
This is a "gentle raw food" diet that you can easily stick with .
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Q. Can I learn about raw food?
A. Yes, you can learn.
I recommend the Raw Food Master course.
The Raw Food Master Certification offered by the Japan Living Beauty Association (JLBA) is
You can systematically learn everything from the basics to advanced techniques of raw food.
This is Japan's first raw food certification system.
Our curriculum is designed for beginners, and after obtaining your certification, you can aim to become an instructor or even open your own cafe.
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By learning about each topic that interests you,
This reveals the "free and comfortable" lifestyle of raw food.
Learn about raw food
Raw Food Meister Certification Course
Even beginners can do it!
Obtain qualifications in as little as 3 days! You can even start your own business!
Obtaining a Raw Food Master certification involves three steps.
Raw Food Master Level 2 [Basic Course] (1-Day Intensive Course)
Raw Food Master Level 1 (1-day intensive course)
Raw Food Master Level 1 Course (1-Day Intensive Course)
