Enzymes – More than simply a digestive aid. (Part 1)

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In the 1930′s, when enzymes first came to the attention of biochemists, some 80 were identified; today, over 5,000 have been discovered.  Enzymes fall into one of three major classifications. The largest is the metabolic enzymes, which play a role in all bodily processes including breathing, talking, moving, thinking, behavior and maintenance of the immune system. A subset of these metabolic enzymes acts to neutralize poisons and carcinogens, such as pollutants, DDT and tobacco smoke, changing them into less toxic forms, which the body can then eliminate. The second category is the digestive enzymes, of which there are about 22 in number. Most of these are manufactured by the pancreas. They are secreted by glands in the duodenum (the upper part of the small intestine) and work to break down the bulk of partially digested food leaving the stomach.

For the purposes of this discussion the enzymes we will be considering when planning our diet will be the ones found in the third category.  Enzyme research has revealed the importance of raw foods in the diet. The enzymes in raw food help start the process of digestion and reduce the body’s need to produce digestive enzymes.  Why raw foods?  When food is heated, wet heat such as boiling (118 degrees Fahrenheit) dry heat such as baking or broiling (about 150 degrees), the enzymes are destroyed and no longer function as an aid in the digestion process.

A diet composed exclusively of cooked food puts a severe strain on the pancreas, drawing down its reserves, so to speak.  If the pancreas is constantly over stimulated to produce enzymes that ought to be in foods, the result over time will be inhibited function. Humans eating an enzyme-poor diet, comprised primarily of cooked food, use up a tremendous amount of their enzyme potential in the outpouring of secretions from the pancreas and other digestive organs.  Studies have shown that a lack of digestive enzymes in our diet’s cause shortened life span, illness and lowered resistance to stress.  These studies also shows that both humans and animals on diets comprised of mostly of cooked food have enlarged pancreatic organs while other organs, notably the brain, actually shrink in size.

Naturally one would think; “ok, all I need to do is start eating raw fruits and vegetables and problem solved”.  Wrong!  First of all many raw vegetables are difficult for the body to digest.  The cruciferous vegetables, for example, (Broccoli, Brussels Sprout, Cabbage, Collard Greens, Kale, Horseradish, Rutabaga, Turnip, Chinese Cabbage, Cauliflower, Broccoli Rabe, Daikon, Bok Choy, Radish, Spinach) although packed with , vitamins, and minerals they are also noted for their high cellulose content.  Most mammals do not have the ability to break it down and absorb nutrients from it easily, including humans (1). Cruciferous vegetables also contain oxalic acid, which is mildly irritating to the body. Humans have to excrete the acid through urine and feces.

Other vegetables such as those in the legumes, tubers and squashes are equally as difficult to digest in their raw state due to their high cellulose content.

Is there a light at the end of this tunnel?  There is, albeit a dim one.
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Leafy green vegetables such as , Loose Leaf, Romaine, Red Leaf, Green Leaf, Iceberg (Crisphead), Summer Crisp, Butterhead (Boston or Bibb), Cos, Imperial, Lollo Ross, and Round lettuce. Endive.  are the most ideal vegetable that humans can consume.  Digestively, we are well suited to eating leafy greens, and they do not cause the digestive problems brought on by the cellulose and starch in many other vegetables. They are low in calories and high in nutrients and minerals. They contain a small amount of fatty acids in a state suitable for use by the body.  At least a head of lettuce or other leafy greens should be eaten daily. This will only make up a small percentage of your calories (around 100 calories for a head), but a decent amount of your food mass, and provide you with numerous nutrients that your body cannot do without.

Raw diets that overemphasize these greens will likely fail because not enough calories will be taken in, and the diet would be unsustainable over time. Equally, a totally fruitarian diet with no greens will also likely fail without the important nutrients in greens.   Leafy greens combine well with all fruits and vegetables with the possible exception of melons for some people.

Vegetables that are really non-sweet fruits (Bell Peppers (Green, Red, Yellow, Orange, etc), Tomatoes, Cucumbers)  While these are technically fruit, they are considered vegetables for all intents and purposes. Without the high cellulose and starch content of many other vegetables, but with plenty of water and a great nutrient mix, they are ideal vegetables along with leafy greens.  They should be eaten regularly, and are excellent additions to salads. The only exception to this is green peppers. Green peppers are merely bell peppers which have not ripened yet and so should be avoided like all other unripened fruit. They mix well with all fruits and vegetables with the possible exception of melons for some people.

Celery is an excellent food that digests well with almost anything else. It contains the necessary mineral sodium, which is present in a ratio that can be easily accessed by the body. Sodium is critical, along with the mineral potassium, in managing the body’s electrolyte balance.  Electrolytes create electric osmotic pressure which helps the body to move fluids through the cell’s membranes. It can be eaten with any other fruit or vegetable.

Now I’m sure that many of you have thought at one time or another while reading this; “I can juice the veggies that are high in starch and cellulose, problem solved”.  Wrong Again!

But you will have to wait for part two to find out why.

1.  David G. Barkalow, Roy L. Whistler, “Cellulose”, in AccessScience@McGraw-Hill, DOI 10.1036/1097-8542.118200. Retrieved 15 March 2008.

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