Your Cart is Empty
Some diets are based on science, while others are based on beliefs. Generally speaking, a medical professional will recommend a science-backed diet, like the Mediterranean diet, as a balanced diet for health benefits and weight loss purposes. However, other diets are based on preconceived notions that science does not necessarily back up. The raw food diet is one of those diets.
The raw food is an eating plan that allows for eating only raw or unprocessed foods. It is sometimes called “raw foodism” or “raw veganism.” If a food has never been heated past 118 degrees, pasteurized, treated with pesticides, or processed, then it can be considered “raw” (1).
Raw foods can typically be prepared through juicing, blending, or dehydrating.
Most of the time, the raw food diet is vegan. However, some people choose to eat raw eggs, dairy, andmeat on the raw food diet.
The raw food diet is based on the core belief that “cooking makes food toxic” (2). They argue that cooking kills enzymes and nutrients that otherwise would be found in raw foods. There is some validity to the claim that enzymes are killed while cooking food, as “high heat does cause most enzymes to unravel or change shape” (1). However, your body produces enzymes to aid in digestion and energy production, so there is not a huge need for the enzymes in the food.
Additionally, some nutrient levels are decreased during cooking, like Vitamins C and B. That being said, other nutrients are amplified during cooking, like lycopene and beta-carotene (1). Cooking can also kill off harmful bacteria.
Most professionals recommend eating a mix of cooked and raw foods to reap all necessary health benefits from both types of food.
As previously mentioned, most people choose a vegetarian approach to the raw food diet, eating mainly fruits, vegetables, nuts, and seeds. Others choose to add raw eggs, dairy, or meat to the mix, but consuming these raw comes with the risk of salmonella or E. coli.
Grains and legumes may be eaten, as long as they are sprouted/soaked in order to ferment. Olive and coconut oil is allowed (if cold-pressed), as well as fermented foods like kimchi and sauerkraut (1).
You may not eat processed or cooked foods of any kind on the raw food diet, including but not limited to: cooked meats/grains/vegetables/etc., baked goods, table salt, refined sugar/flour, coffee, tea, alcohol, chips, or pasta.
Because the raw food diet consists mainly of fruits and vegetables, there are some notable health benefits. First, you are completely avoiding processed foods, so you are likely to lower your risk of heart disease, Type 2 diabetes, and some types of cancer, as these are related to eating highly processed foods. Second, fruits, vegetables, and nuts/seeds are high in vitamins and minerals that your body needs. Produce contains a lot of fiber, helping your gut health and digestion (3). Due to the low caloric nature of the raw food diet, most people experience weight loss by following the raw food diet.
Despite some health benefits to the raw food diet, there are also risks associated with the diet. First, because all food eaten is uncooked and unpasteurized, improper washing of the food can lead to food-borne illness or food poisoning (2). Additionally, “raw dairy, eggs, and meat may contain harmful bacteria such as E. coli, listeria and salmonella that can cause serious illness” (3).
Because the raw food diet cuts out certain food groups, your body is not receiving all of the nutrients it needs. Vitamins B12, iron, calcium, and omega-3 fats are hard to come by on a diet that removes eggs, meat, and dairy, so it is recommended that you take vitamin supplements to ensure you are still getting the nutrients your body needs.
Due to the risks associated with it, consult your doctor before beginning the raw food diet.
Unlike most diets, which consist of a mixture of alkaline and acidic foods, the raw food diet is almost completely alkaline in nature. Fruits and vegetables are alkaline or alkaline-forming, meaning they have an alkalizing effect on your body. Many types of nuts and seeds are also alkaline, although there are a few exceptions, like peanuts. Smoothies made up of blending fruits and vegetables are also alkaline.
It is important to note that eggs, meat, and dairy are acidic, so when added to the diet (even in their raw form), you are adding acidity to your diet. However, as a whole, the raw food diet is mostly alkaline.
The raw food diet is based on the philosophy that cooking food denies your body of certain enzymes, so only uncooked and unprocessed foods are eaten. Staples of the diet are fruits, vegetables, nuts, and seeds, although some people will add raw meat/eggs and unpasteurized dairy to the diet as well. The diet is considered alkaline, but there are health effects that need to be considered before starting the raw food diet.
Is eating raw foods good for you?
Eating raw foods like fruits and vegetables are good for you, if they are properly washed. Consuming raw meat, eggs, or dairy can carry the risk of food-borne illnesses.
What are examples of raw foods?
Examples of raw foods are fruits, vegetables, nuts, and seeds. Uncooked meats and eggs are also considered raw foods.
What raw foods are alkaline?
Fruits, vegetables, and certain types of nuts and seeds are alkaline.
References
Imashi Fernando,Healthline,https://www.healthline.com/nutrition/raw-food-diet
UCLA Health,https://www.uclahealth.org/news/article/what-raw-food-diet
