Table of ContentsView All
View All
Table of Contents
Potential Health Benefits
Raw Food Diet Principles
Raw Food Diet Types
Challenges and Considerations
Long-Term Health With a Raw Food Diet
How to Start a Raw Food Diet
Sample Raw Food Diet Three-Day Menu
A raw food diet requires eating mostly uncooked, raw foods. It is based on the idea that raw foods are higher in nutrients and may be better for maintaining health.
The following article covers the raw food diet, its benefits, side effects, and more.
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Proponents tout the health benefits of eating pure, unaltered food with a raw diet. They claim this way of eating is higher in nutrients than cooked food. Proponents believe cooking destroys beneficial natural enzymes and reduces the nutrient content of food, making food harmful to health.
Cooking does change food’s chemical composition—reactions between food molecules and heat result in the breakdown of proteins and the formation of new compounds.However, cooking can also increase the nutritional content of some foods and protect them from things like unwanted bacteria.
Potential benefits of a raw food diet include the following:
Raw food diet research is limited. Most studies focus on a vegan diet instead. A raw food diet incorporates aspects of a vegan diet, namely the emphasis on fruits and vegetables.
Fruits and vegetables are associated with many health benefits from their highfiber, water, and nutrient content.
A raw food diet is not inherently healthier than eating cooked foods. Aim to eat both cooked and raw foods.
A raw food diet prohibits eating any foods that have beenprocessedor cooked to temperatures above 108 to 118 degrees Fahrenheit.
Foods you can eat on a raw food diet include the following:
The raw food diet requires consuming 50% to 100% of your food raw. Juicing, blending, sprouting, and dehydrating are permitted because these techniques do not cook the food.
A dehydrator blows hot air through the food, concentrating flavors but keeping your food’s temperature below 118 degrees Fahrenheit.
There are three main types of raw food diets:vegan, vegetarian, andomnivorous.
The raw vegan diet excludes all animal products, whereas the raw vegetarian diet can include unprocessed dairy and raw eggs.
The omnivorous diet also includes unprocessed dairy, raw meat, and raw seafood.
Raw Veganism
A vegan raw food diet is a dietary approach combining the principles of raw food diet and veganism. It involves consuming only plant-based foods that are uncooked or minimally processed.
A vegan raw food diet includes the following:
Raw Vegetarian Diet
A raw vegetarian diet is a plant-based eating approach that focuses on consuming uncooked and unprocessed foods. It excludes all animal products except for dairy and eggs.
This way of eating emphasizes fresh, whole foods. It aims to preserve the natural enzymes and nutrients in food.
A vegetarian raw food diet includes the following:
Raw Omnivorous Diet
A raw omnivorous diet is a way of eating that includes raw, unprocessed foods from plant as well as animal sources.
Foods permitted on a raw omnivorous diet include the following:
A raw food diet is not recommended for:
Pregnancy and childhood are periods of growth with increased nutrient requirements. A raw food diet may be inadequate to meet these higher nutrient needs, particularly for protein,iron,calcium, andvitamin B12.
Food safety is vital for everyone, particularly children, pregnant people, older adults, and individuals who areimmunocompromised(with a weak immune system). Consuming raw sprouts, dairy, meat, and unwashed vegetables increases the risk of contracting afoodborne illness.
Lastly, individuals with a history of disordered eating or eating disorders should abstain from the raw food diet, given how restrictive it is.
Drug Interactions
There are no known interactions between a raw food diet and medications.
Individuals onanticoagulantmedicationslikewarfarinshould be mindful ofvitamin Kintake. Vitamin K is present inleafy green vegetablesandsoybeans.
Individuals withkidney diseaseshould exercise caution with a raw food diet. A raw food diet can be rich inphosphorusandpotassium, two nutrientsclosely monitored with kidney disease.
Safety Concerns of Raw Food
Food safety is a concern with a raw food diet. The Centers for Disease Control and Prevention (CDC) discourages consuming raw or undercooked poultry, pork, red meat, and seafood due to the risk of foodborne illnesses. Cooking destroys harmful pathogens and prevents foodborne illness.
Pasteurization, a technique that uses heat to improve food quality and make it safe for consumption, is prohibited with a raw food diet. Most dairy products are pasteurized to reduce foodborne illnesses.Consuming raw milkand other dairy products increases the risk of contracting harmful bacteria.
What Happens If You Accidentally Eat Raw or Undercooked Chicken?
Potential Nutrient Imbalances
Nutrient imbalances can occur with a raw food diet.
Notably,low vitamin B12levels are common. Vitamin B12 is mainly found in animal or fortified (therefore processed) foods. Low vitamin B12 levels can contribute to elevatedhomocysteine, an amino acid. Persistently elevated homocysteine can damage arteries, increasing the risk ofblood clots.
Reducedbone densityis a risk associated with a raw food diet. According to one analysis, female vegans have reduced bone density and a greater risk offracturesthan female omnivores.
Moreover, older research observed reduced bone mineral density among those following a raw food diet for more than three years compared to those who ate a typical American diet. However, bone turnover rates (a marker of bone health) did not increase.
Calcium andvitamin Dare two nutrients essential for bone health that are difficult to obtain on a raw food diet. Likewise, other nutrients like vitamin B12 and iron are vital for bone health.Still, getting adequate amounts of them with a raw food diet can be challenging.
Evolving research also indicates a role for protein and overall food intake in supporting bone health. Again, consumingsufficient protein, let alone overall calories, can be difficult with a raw food diet.
Sustainability
Although a raw food diet’s high vegetable and fruit content supports health and contributes to a reduced risk of chronic diseases, eating only raw vegetables and fruits may not be enjoyable or satisfying. What matters is eating vegetables and fruit, not how they are prepared.
Cooking Changes Vitamin Content
Cooking affects nutrient content differently depending on the food and cooking method.
Some nutrients, like water-solubleB vitaminsandvitamin C, can be lost when cooking. Conversely, other nutrients, likeantioxidantsandpolyphenols, are enhanced with cooking.Polyphenolsare compounds in plants that have health benefits.
According to one review, steaming vegetables helps retain nutritional content.Cooking breaks down plant cell walls, making nutrients more accessible for the body to digest.
Cooking increases thebeta-caroteneand polyphenol content of vegetables.Beta-caroteneis a compound related tovitamin A.
Antinutrient Content of Legumes
Plant foods like beans are rich in antioxidants, such aslectins,oxalates, andphytates. These antioxidants are full of antinutrients, which, when eaten in large quantities, can affect the absorption ofessential mineralslike calcium,zinc, and iron.
Lectins, oxalates, and phytates can be found in beans,lentils, and chickpeas (legumes). Raw or sprouted legumes are permitted in a raw food diet and are a vital source of protein.
Ultimately, there is no difference in nutrient content between raw and cooked legumes unless you soak the beans beforehand.
However, to ensure the antinutrient content of legumes does not negatively affect the absorption of essential minerals, soak the beans before eating them, raw or cooked.
Weight loss often accompanies a raw food diet, given the reduced calorie content of many raw foods, namely fruits and vegetables.
Moreover, research shows that raw food eaters tend to have a lower weight.
Although some people following a raw food diet report eating enough and being satisfied with their food choices, more research is necessary to understand the long-term consequences of such a restrictive diet.
Eating is more than just food and nutrition. It provides satisfaction and comfort; these benefits often come from warm (cooked) foods.
Transitioning to a raw food diet can be a significant change. Start slowly with just one raw meal weekly. Gradually add more raw meals to your routine, or make one day weekly a raw food day.
Be flexible with social engagements or dining out. Plan raw food meals around these events to continue your health goals without compromising other areas of life.
Meal planning is vital to meeting nutrient requirements on a raw food diet. Create a chart with different food groups (protein, vegetables, fruits, etc.) and map out which items you will include in your raw meal from each group.
You can decide whether to stay with a raw food diet full time or work it into your routine a few times a week.
A registered dietitian or healthcare provider can help you transition to a raw food diet and ensure you meet nutrient needs.
A raw food diet is full of fruits and vegetables. An example of a raw food diet is the following:
Day One
Day Two
Day Three
Summary
A raw food diet prohibits eating foods cooked above 118 degrees Fahrenheit. Although it can be high in fruits and vegetables, it may not be the healthiest option.
Eating only raw foods can lead to nutrient imbalances, such as inadequate protein or vitamin B12 levels. Cooking enhances certain nutrients important for health.
Though most people should eat more fruits and vegetables, a raw food diet is difficult to sustain. It requires extensive planning and can affect social activity.
If you want to try a raw food diet, speak with a registered dietitian or healthcare provider to ensure you meet your nutritional needs.
20 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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