In today’s world of artificial flavors and often ingredients with names that are difficult to pronounce, more consumers are taking a more natural approach to food and diets Often called a “clean” way to eat and what could be more natural and cleaner than eating everything raw?
In its strictest form, raw food diet means eating entirely made up of raw, unprocessed foods. Raw veganism is the most common form of the diet, but you can also consume raw, unprocessed animal products, including fish, eggs, meat, and milk.
What You Can Eat and What You Can't
Many people who follow the raw food diet eat only plant-based foods, making it a type of vegan diet. However, eating raw animal products or raw or dried meat can also be included in a raw food diet.
The following foods are suitable for most raw food diets:
- raw fruits and raw vegetables
- dried fruits and vegetables
- freshly made fruit and vegetable juices
- soaked and sprouted beans, other legumes, and grains
- raw nuts and seeds
- raw nut butters, such as peanut butter and almond butter
- nut milks, including almond milk
- coconut milk
- cold-pressed olive oil or coconut oil
- nutritional yeast
- seaweeds
- dried fruits
- green food powder, such as dried wheatgrass or algae
- fermented foods, including kimchi and sauerkraut
- purified water,
- other organic, natural, or unprocessed foods
What to avoid:
- Cooked fruits, vegetables, meats and grains
- Refined sugars and flour
- Roasted nuts & seeds
- Refined oil
- Pasteurized products such as juices and dairy
The Benefits
The benefits of a raw food diet are associated with the type of foods the diet recommends. However, these benefits can be achieved by incorporating these foods into a balanced diet that includes all food groups.
A 2019 review reports that following a raw plant-based diet has significant benefits for physical health and disease.
Following a raw food diet can have a range of benefits, including improved health and weight loss.
Which is healthier? Raw or cooked?
The answer is both. Research shows both cooked and raw foods are good for you, and nutritional value varies by food and preparation method.
How to prepare raw foods?
A raw food diet contains a lot of foods you’re likely familiar with and consider nutritious choices, including fruits, vegetables, nuts, seeds, sprouted legumes, sprouted grains, and fermented foods. However, you must get creative and careful to avoid getting unwanted mistakes in eating and preparing raw foods.
Le Cordon Bleu Online Learning provides an in-depth, and hands-on, introduction to preparing and eating raw food, with a focus on the history, uses, nutrition, health claims and the ethical and sustainable benefits. Check it out here: Raw Food Essentials
Final Word
There’s no doubt that raw foods bring nutrition, complexity, and variety to snacks and meals — you need them to have a healthful diet. But the way you prepare and eat it is a crucial part of this diet
FAQs
Fresh, raw foods are a valuable part of a balanced diet. However, it is possible to have too much of a good thing. Cooking is important to make certain foods and nutrients more digestible. An entirely or even mostly raw diet is likely to cause weight loss but also makes it difficult to meet your nutritional needs.
Can you lose weight on a raw diet? ›
While many people do lose weight on the raw food diet, this is usually due to a reduction in the amount of calories that accompanies such a restrictive regime. However, maintaining good health when going raw is far from a given, in fact many find it challenging to get the right balance of nutrition.
What foods should not be eaten raw? ›
- Raw potatoes can irritate your gastrointestinal system. ...
- Raw oysters can be dangerous for those with compromised immune systems. ...
- Drinking unpasteurized milk can be dangerous to your health. ...
- Eating raw flour in any capacity can make you sick. ...
- Eating raw kidney beans can lead to symptoms similar to food poisoning.
Carrots, bell peppers, cucumbers, celery, and cherry tomatoes are commonly eaten raw in salads and as snacks.
Can you eat peanut butter on a raw diet? ›
The following foods are suitable for most raw food diets:
freshly made fruit and vegetable juices. soaked and sprouted beans, other legumes, and grains. raw nuts and seeds. raw nut butters, such as peanut butter and almond butter.
What are the negative effects of raw food diet? ›
A study on people who followed strict raw food diets found that 38% of participants were deficient in vitamin B12. This is concerning, especially given vitamin B12 deficiency is associated with a range of problems, including jaundice, mouth ulcers, vision problems, depression and other mood changes.
How to start a raw food diet? ›
You can also start this new habit by filling your plate with whatever raw food you are interested in at the time like fresh greens, fruits, vegetables, and nuts. Instead of doing sugar or maples start playing around with different fruit sugars, you can replace them with fresh fruit and/ or dried fruit.
Is a raw diet anti-inflammatory? ›
Reduced Inflammation: Raw foods are high in anti-inflammatory compounds, such as antioxidants and phytonutrients, which can reduce inflammation in the body. Inflammation is a key driver of many chronic diseases like heart disease, cancer, and autoimmune disorders.
What is the best food to eat raw? ›
Vegetables, fruits, and seeds are the best things to eat raw.
Can you eat potatoes raw? ›
If you are feeling adventurous, you can safely eat a small portion of raw potato every once in a while, as it is a good source of gut-friendly resistant starch. However, the bitter and starchy taste and the potential for an upset stomach or diarrhea may likely steer you away.
10 vegetables that can be eaten raw (and how to eat them properly)
- Carrots Carrots are crunchy and sweet when eaten raw, making them a popular choice for salads and as a standalone snack. ...
- Cucumbers. ...
- Bell peppers. ...
- Tomatoes ...
- Celery. ...
- Radish. ...
- Broccoli. ...
- Cauliflower
Eat your favorite, easy-to-find fruits like apples, oranges, cherries, pears, strawberries, grapes, bananas, and more. For vegetables, eat raw broccoli, peppers, onions, lettuce, spinach, and kale. Peanuts fall under the legume category and are easy to enjoy raw.
What are three foods that can be eaten raw? ›
Food items like cucumbers, carrots, radishes, beetroot and tomatoes can be eaten raw in the form of salads.
What meats can be eaten raw? ›
Humans are omnivores: we can digest raw meat and thrive. The Inuit, among others living in frozen latitudes, eat raw meat from seals, caribou, elk or whale. Uncooked cuts from horses, chickens and goats are presented as small delicacies on tables from Europe to Japan.
What vegetables can I eat raw? ›
10 vegetables that can be eaten raw (and how to eat them properly)
- Carrots Carrots are crunchy and sweet when eaten raw, making them a popular choice for salads and as a standalone snack. ...
- Cucumbers. ...
- Bell peppers. ...
- Tomatoes ...
- Celery. ...
- Radish. ...
- Broccoli. ...
- Cauliflower
