The following is an attempt to explain the benefits that people may experience
when switching from the average American diet to a raw diet. The list is of
course not exhaustive, so I any additions and comments are welcome.

1) Maillard molecules:
   -------------------
   -Maillard reaction: it is known that when a food is heated, sugars react with
proteins to form so-called "Maillard molecules". Hundreds (and perhaps more) of
different chemical species can appear this way. While it is obviously very
difficult to evaluate the effects of each molecule on human health, it is
thought that the main food mutagens found in cooked meat products are
heterocyclic amines. The formation of these heterocyclic amines has been shown
to require three classes of precursors: (i) creatine/creatinine, (ii) free amino
acids or dipeptides, and (iii) sugar. A participation of the Maillard reaction
in the formation of the heterocyclic amines was proposed ten years ago [1,2].
These carcinogenic compounds are found primarily in cooked meat [10].

   -Among the various heterocyclic amines, MeIQx and PhIP are recognized to be
potent genotoxic chemicals [3,4], and account for at least 25% of total
mutagenicity [16], but they are not the only mutagens [7]. However, those
ingested in highest quantities are MeIQx, PhIP [11], and possibly DiMeIQx and IQ
[12] depending on the nature of the cooked food.

   -Meat cooked at high temperatures (like frying) is significantly more
mutagenic than meat cooked at lower temperatures [5,6,8]. However, even boiled
pork juice contains mutagens [13]. In general, more mutagens are produced with
high temperatures and long processing times [18,19].

   -Apart from mutagenicity, it is known that Maillard molecules destroy
(partially) some essential amino-acids, like lysine, among other adverse
consequences [9].

   -Antibodies to some heterocyclic amines have been identified [21].

   -Experiments "in vivo" (on mice) show that heterocyclic amines have the
highest genotoxic effect in livers and lungs [14]. Another study shows that they
induce colon cancer on rats [15]. In fact, many organs are affected by cooked
food mutagens [17]. The carcinogenic effect on humans, at the concentrations we
find heterocyclic amines in cooked food, are however unclear, although some
studies indeed suggest that well-done meat is can cause cancer in humans [20].

2) Polycyclic aromatic hydrocarbons
   --------------------------------
   -They are chemical compounds that appear in foods cooked at high temperatures
(like in grilled meat), as well as smoked foods [22]

   -Eating food is not the only source of PAHs. Other sources include: city
pollution, cigarette, inhalation of cooking oil fumes or fire smoke.

   -Even raw foods can be contaminated with PAHs due to air pollution [23,24]

3) Vitamins and minerals
   ---------------------
   -Obviously, cooking destroys more or less some vitamins and minerals,
depending on cooking time and method.

   -Any change of diet can solve deficiency problems: when you are on a
particular diet, you tend to eat always the same foods, which in the long run
leads to deficiencies. Changing eating habits introduces new foods, and thus new
nutrients. Compared to the average American diet, raw food eaters typically eat
more fruits and vegetables (although some vegetables are inedible raw).

4) Fats
   ----
   -Raw-fooders usually eat less saturated fat and more unsaturated fats than
the average American, which is beneficial for the blood cholesterol profile (at
least on diets which are not low-carbohydrate). Even instinctive eaters eat less
meat than the average American, more fish, and more unsaturated fats (from
avocados).

   -Trans-fatty acids (margarines and hydrogenated oils) are eliminated. These
fats are known to interfere with omega 3s absorption.

5) Fiber
   -----
   The average American diet is very low in fiber. Soluble fiber is known to
lower cholesterol. Insoluble fiber improves bowel movements and is protective
against colon cancer.

6) Salt
   ----
   Many raw-fooders don't add salt to their food. Salt is thought to increase
blood pressure (although it's controversial), and is also associated with
asthma, stomach and nasopharyngeal cancer, calcium loss, increased stroke
mortality independent of the effect on blood pressure.

7) Grains and dairy
   ----------------
   They are completely excluded by instinctos. Grains are only edible in
sprouted form (in which the gluten and phytate content are reduced, but not
completely eliminated), and usually eaten in smaller quantities.

8) Elimination of processed foods
   ------------------------------
   And thus of refined sugar, refined flour, artificial preservatives,
colorings, flavorings. Raw food eaters often eat at least partially organic.
Thus, the chemical load is considerably lowered. While all chemicals have been
tested on animals, little is known about interactions between different
chemicals. In addition, there is evidence that chemicals are associated with
(but not necessarily the main cause of) allergies, candida, lupus. Some people
are more sensitive than others.

9) Increased interest in diet
   --------------------------
   People who switch to a raw food diet often pay attention to other aspects of
their diet, like: drinking water outside meals, combining foods correctly,
trying not to overeat, chewing more.

10) Placebo effect
   --------------
   The placebo effect is probably significant. Raw food diets are among the most
extreme ones. Engaging in such a diet is difficult without a high motivation.


REFERENCES
----------

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Toxicol. 1993 Sep 1; 31(9): 655-675. Review.

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amines, Princess Takamatsu Symp. 1995 Jan 1; 23: 9-19. Review.

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4. Gooderham NJ, et al., Heterocyclic amines: evaluation of their role in diet
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cooked foods, Mutat Res. 1988 Sep 1; 201(1): 181-188.

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dependent on the cooking method, Cancer Res. 1995 Oct 15; 55(20): 4516-4519.

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23. Lodovici M, et al., Polycyclic aromatic hydrocarbon contamination in the
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