Introduction

The concept of consuming a diet primarily consisting of ‘raw’ or ‘living’ foods has existed for centuries. Despite its well-documented health benefits, this dietary approach hasn’t gained the widespread adoption it deserves. This limited acceptance likely stems from pervasive media marketing and cultural conditioning—most of us have grown up consuming predominantly cooked food, making it seem entirely normal.

Living foods can be refreshing, hydrating and delicious. When properly prepared, they provide your body with bioavailable nutrients that energise rather than drain you. However, two crucial factors affect their benefits: the number of ingredients your digestive system can process and the presence of pesticides. Beyond these considerations lies another vital element: live enzymes.

Understanding Enzymes

Enzymes, produced by living organisms, are the fundamental catalysts behind your body’s functions. These biochemical facilitators either accelerate or slow down bodily processes, depending on your system’s requirements at any given time.

In 1930, Dr Paul Kouchakoff conducted groundbreaking research at the Institute of Clinical Chemistry, Switzerland. His paper, ‘The Influence of Food Cooking on the Blood Formula of Man’, revealed several crucial findings about the relationship between cooked/processed foods versus raw/natural foods and their effects on the immune system.

Critical Temperature Thresholds

Every living food contains functional ‘live’ enzymes—the precise combination required for complete food breakdown. Each raw foodstuff has its own temperature threshold. When exceeded during heating, the food loses its original properties and triggers adverse reactions in your body. These critical temperatures vary within a ten-degree range:

Food	Safe Temperature	Critical Temperature
Water	Up to 87°C	88°C or above
Milk	Up to 88°C	89°C or above
Cereals, tomatoes, cabbage, bananas	Up to 89°C	90°C or above
Pears, meat	Up to 90°C	91°C or above
Butter	Up to 91°C	92°C or above
Apples, oranges	Up to 92°C	93°C or above
Potatoes	Up to 93°C	94°C or above
Carrots, strawberries, figs	Up to 97°C	98°C or above

Cooked vs Living Foods: The Key Differences

In many cases, your body expends more energy breaking down cooked food, which moves through the digestive tract more slowly than living foods. This delay can cause food fermentation, leading to increased acid (toxins) in the body. The accumulation of this acidity, known as acidosis, triggers inflammation—an immune response to foreign substances in your system.

While inflammation serves beneficial purposes in certain situations, such as wound healing, chronic inflammation often underlies various health conditions. Those consuming predominantly cooked foods may face increased risks of ailments including:

• Common colds
• Asthma
• Arthritis
• Endometriosis
• Strokes
• Depression and anxiety
• Multiple sclerosis
• Autoimmune disorders
• Cancer

The Case for Heating Certain Foods

Some foods do benefit from heating. Certain nutrients in fruits and vegetables remain bound within cell walls until heat releases them, improving their bioavailability. Consider heating these vegetables to optimise their nutritional value:

• Asparagus
• Broccoli
• Carrots
• Cauliflower
• Mushrooms
• Red bell peppers
• Spinach
• Tomatoes

Benefits of Plant-Based Living Foods

Most living foods contain the ideal combination of digestive enzymes necessary to break down molecules into fundamental metabolic building blocks: sugars (from carbohydrates), amino acids (from proteins), and essential fatty acids (from unsaturated vegetable fats).

Twelve Compelling Reasons to Embrace Living Foods

1. Rich in essential nutrients, minerals, and vitamins
2. Naturally low in sugar (distinguishing between fruit sugars and processed sugars)
3. High in heart-supporting antioxidants
4. Abundant in healthy fats that maintain cell membrane integrity
5. Beneficial for gut microbiome and digestive health
6. Easy to digest due to high water content and soft texture
7. Detoxifying and hydrating properties support cellular regeneration
8. More satisfying than processed foods, reducing overconsumption
9. Environmentally sustainable
10. Cost-effective long-term
11. Eliminates focus on restrictive dieting and calorie counting
12. Naturally delicious once taste buds adjust to unprocessed flavours

Activating Nuts and Seeds

Activating nuts and seeds is a crucial process that enhances their nutritional value and digestibility. Raw nuts and seeds contain enzyme inhibitors and phytic acid, which can interfere with nutrient absorption and digestion. Through activation (soaking and rinsing), these compounds are neutralised, making the nutrients more bioavailable.

The Activation Process

1. Soaking: Place raw nuts or seeds in distilled water for the appropriate time:

• Almonds: 8-12 hours
• Cashews: 2-4 hours
• Pumpkin seeds: 8 hours
• Sunflower seeds: 6-8 hours
• Walnuts: 4-8 hours

2. Rinsing: Thoroughly rinse the soaked nuts or seeds with fresh water

3. Drying: Either consume immediately or dehydrate for storage

Food Preservation Through Dehydration

Dehydrating is an excellent method for preserving living foods whilst maintaining their enzymatic integrity. Unlike traditional cooking, dehydration removes water content at low temperatures (typically below 45°C), preserving the food’s vital nutrients and enzymes.

Benefits of Dehydration

• Extends shelf life of fruits, vegetables, and activated nuts/seeds
• Preserves nutritional content
• Creates convenient snacks and portable foods
• Reduces food waste
• Concentrates flavours naturally
• Maintains enzymatic activity when dried at appropriate temperatures

Common Foods for Dehydration

• Fruits: apples, bananas, berries, mangoes
• Vegetables: tomatoes, carrots, courgettes, kale
• Activated nuts and seeds
• Herbs and leafy greens
• Living crackers and bread alternatives

Dehydration Tips

• Maintain temperature below 45°C to preserve enzymes
• Slice items uniformly for even drying
• Rotate trays periodically for consistent results
• Store dehydrated foods in airtight containers
• Consider pre-treating fruits with lemon juice to prevent browning

Implementation Strategy

Getting Started

Begin by clearly defining your health goals—this clarity will guide your journey. Educate yourself about nutrition, disease prevention, and health maintenance. Observe how different foods affect your body and gradually incorporate more fresh options into your diet.

Daily Structure

For those following a traditional three-meal pattern, consider this approach:

• Breakfast: Fresh fruit (high water content aids hydration and digestion)
• Lunch: Lightly cooked meal (allowing adequate digestion time)
• Dinner: Light fruit or simple salad (eaten at least three hours before bed)

Maintain hydration by consuming at least 3 litres of water throughout the day.

The 80/20 Guideline

Aim to achieve an 80/20 balance: 80% plant-based living foods including naturally healthy fast, and activated nuts seeds, and 20% ‘other’. In a typical 21-meal week, this translates to 17 living-food meals and 4 prepared meals.

Climate Considerations

For those in colder climates who prefer warm foods, remember that enzymes remain intact below critical temperatures. You can enjoy warm meals while preserving the benefits of living foods by temperature control.

Living Food Advocates

Babette Davis

Aris Latham

Queen Afu

Conclusion

The journey towards incorporating more living foods into your life is both a practical step towards better health and a profound shift in how we connect with our nutrition. This approach honours our body’s natural wisdom while adapting to modern life’s demands.

As you begin this journey, remember that every small change matters. Whether you’re starting with a morning fruit breakfast or exploring the art of food activation, each step brings you closer to experiencing the vibrant energy that living foods can provide. The benefits extend far beyond physical health—many people report enhanced mental clarity, improved emotional balance, and a deeper connection with their bodies.

The 80/20 guideline offers a balanced, sustainable approach that acknowledges both our need for optimal nutrition and the realities of modern living. As your body adjusts and your palate evolves, you may find yourself naturally gravitating towards more living foods, discovering new favourites, and experiencing food in ways you never imagined.

Remember that this is not about perfection but about progress. Listen to your body, adapt these principles to your unique circumstances, and celebrate each positive change. The path to vibrant health through living foods is a journey of discovery, offering rewards that ripple through every aspect of your wellbeing.