The raw food diet has gained popularity as a way to potentially detoxify the body, lose weight, and improve overall health. This article explores the potential benefits and risks of a raw food diet, how to approach it safely, and whether it's a sustainable choice for everyone.
What is a Raw Food Diet?
The raw food diet, also known as raw foodism or raw veganism, involves consuming foods that are primarily or entirely raw and unprocessed. A food is generally considered raw if it has never been heated above 104-118°F (40-48°C), refined, pasteurized, treated with pesticides, or otherwise processed in any way.
Instead, the diet allows several alternative preparation methods, including:
- Juicing
- Blending
- Dehydrating
- Soaking
- Sprouting
While most raw food diets are entirely plant-based, some may also include raw eggs and dairy. Less commonly, raw fish and meat may also be included.
Potential Benefits of a Raw Food Diet
Many individuals are drawn to the raw food diet due to its perceived health benefits. Here's a closer look at some of the potential advantages:
Read also: Healthy food access with Highmark Wholecare explained.
Shift Away from Processed Foods
A raw-foods diet, by definition, moves people away from processed foods and toward whole plant foods. This shift is almost always a good thing, as it eliminates many unhealthy additives, refined sugars, and unhealthy fats commonly found in processed foods.
Nutrient Density
In terms of nutrients, a raw-foods diet easily trounces the standard American one. Along with a wealth of plant-based vitamins and minerals, raw foods provide plenty of fiber.
Improved Gut Health
Raw produce is generally high in fiber, which feeds your gut microbiome - the community of helpful bacteria and yeasts that live in your gut. A healthy microbiome helps prevent digestive issues such as diarrhea or constipation. It may also boost your immune system and help you fight off conditions including heart disease and Type 2 diabetes.
Raw foods also are believed to help alkalize the body, reduce acidity, and have less of a chance of fermenting in the gut and causing inflammation and autoimmune reactions.
Weight Loss
On a raw food diet, most of your foods are naturally low in calories. Plus, high-fiber foods such as fresh produce and nuts take longer to digest, which could help you stave off hunger.
Read also: Satisfy Your Cravings with Whole Foods
Environmental Sustainability
The raw food diet can be beneficial to the environment because it offers:
- Less waste: Raw foods often have minimal packaging, so you’re putting less garbage in landfills. You can also compost unused parts of your food, such as peach pits and avocado peels.
- Lower greenhouse gases: Plant-based foods use less energy, land and water than animal-based foods.
- Smaller carbon footprint: Locally grown fruits and vegetables don’t require long shipping times.
Potential Risks and Drawbacks
Despite the potential benefits, a raw food diet also carries some risks and drawbacks that need to be considered:
Digestive Challenges
Eating raw food triggers a digestive workout, and not everyone’s system is up to the job. A significant portion of the population experiences gastrointestinal distress, including bloating, gas, constipation, and heartburn, which can be exacerbated by increasing dietary fiber. Some healing traditions believe that one needs a cast-iron gut to handle raw foods and that it’s best to consume them minimally if gut health is an issue.
Nutritional Deficiencies
A raw-foods diet also can create nutritional deficiencies. It may lack vitamins B12 and D; minerals selenium, zinc, and iron; protein; and the omega-3 fatty acids DHA and EPA. Though plenty of plants, including nuts and seeds, contain protein, the gut will struggle to absorb them if it is inflamed or irritated. Similar challenges are involved in getting sufficient omega-3 fatty acids from plant sources, such as hemp seeds, flaxseeds, and walnuts. Plant-based omega-3 fats must be converted to animal-based omega-3s in the body.
Foodborne Illness
Eating uncooked animal foods also requires additional safety precautions. Heat kills potentially harmful bacteria that can lead to food poisoning, one of the greatest digestive enemies of all. If you are eating raw animal products, you want to make sure the animal is being raised, slaughtered, and processed in a clean, healthy environment.
Read also: Healthy Eating on the Run
Reduced Calorie Intake
Reduced calorie intake may make it hard to meet your daily calorie needs. Reduced digestibility of food, which makes it harder for the body to get calories and nutrients.
Practical Challenges
It can be difficult to stick to a raw food diet. Family gatherings and restaurants may not have raw options. It’s also difficult to travel because raw foods often need to be kept clean and refrigerated.
Other Cons
- Decreased amount of certain nutrients and antioxidants
- Unbalanced, typically high in either fats or fruits to meet calorie needs
- Potentially deficient in some vitamins, minerals, and protein, such as vitamin B-12
- Increased risk of tooth erosion in people who follow a plant-based diet
- Menstrual irregularities
- Lower bone mass
Is Raw Food Healthier Than Cooked Food?
Raw food diet supporters believe that eating mostly or all raw food is ideal for human health. However, like many core beliefs behind the raw food diet, this idea is not backed by science. Research shows that both cooked and raw foods have health benefits.
The raw food diet discourages cooking because of the belief that cooking destroys the natural enzymes in foods. The diet’s advocates believe that these enzymes are vital to human health and digestion. High heat does cause most enzymes to unravel or change shape. But many enzymes denature in the acidic environment of the stomach anyway. The body already produces its own enzymes to facilitate chemical processes, including digestion and energy production (1).
Another core belief behind the raw food diet is that cooking destroys the nutrient content of foods. Cooking can decrease certain nutrients in food, especially water-soluble ones like vitamin C and B vitamins (2). However, cooking increases the availability of other nutrients and antioxidants, such as lycopene and beta-carotene, though this can vary by the cooking method (3).
Cooking also helps inactivate or destroy some antinutrients in food. For example, cooking grains and legumes reduces lectins and phytic acid. In large quantities, these can block your body from absorbing minerals (4). Additionally, cooking also destroys harmful bacteria (5).
Raw food is not any healthier than cooked food. Cooking decreases some nutrients, yet increases others. It also destroys certain harmful compounds and bacteria.
How to Approach a Raw Food Diet Safely
If you're interested in trying a raw food diet, here are some tips to approach it safely and sustainably:
Start Gradually
There’s no need to completely make over your diet overnight. Studies show the more you rush into a new way of eating and the more you consider it just a quick-fix “diet,” the likelier you are to gain any weight you’ve lost back and to give up, which only sabotages your efforts.
Start with a 1:1 ratio of cooked and raw foods and see how you feel, says functional-medicine provider Will Cole, IFMCP, DNM, DC.
Focus on a Variety of Foods
Ensure you're consuming a wide variety of raw fruits, vegetables, nuts, and seeds to obtain a broad spectrum of nutrients.
Address Potential Deficiencies
Be mindful of potential nutrient deficiencies, particularly vitamin B12, vitamin D, iron, calcium, and omega-3 fatty acids. Consider incorporating fortified foods or supplements if necessary, but consult with a healthcare professional first.
Prioritize Food Safety
Wash all raw produce thoroughly to minimize the risk of foodborne illness. If you choose to include raw animal products, ensure they are sourced from reputable suppliers with strict hygiene standards.
Listen to Your Body
Pay attention to how your body responds to the diet. If you experience digestive issues or other adverse effects, adjust your approach accordingly.
He recommends letting your bathroom habits be your guide. If your stools are loose, reduce the amount of raw foods and eat more cooked soups and stews. If you experience bloating and gas, consider adjusting your ratio of vegetables to fruit.
Add a splash of apple-cider vinegar or lemon juice to a glass of water and drink with meals, suggests functional nutritionist Jesse Haas, CNS, LN. Add warming spices, such as ginger and turmeric, says Akil Palanisamy, MD.
Keep tabs on your energy, mood, cognition, and stamina, says Haas.
Balanced Approach
A “mostly raw” diet can be safe and healthy. Try going “mostly raw” by eating:
- Cooked legumes and whole grains: Black beans, lentils, whole wheat and other legumes and grains contain protein, vitamins and fiber, but they’re not safe to eat raw. Cook them thoroughly or buy pre-cooked varieties before enjoying.
- Plenty of produce: Focus on eating a variety of colorful fruits, vegetables, nuts and seeds to get important nutrients in your diet. You can eat most of these foods raw or cooked, but avoid adding salt or sugar.
- Small amounts of animal products: Enjoy occasional servings of cooked eggs, fish, poultry and meat. If you consume dairy, choose pasteurized products, which have removed any dangerous bacteria.
- Whole foods over ultra-processed foods: Try replacing crackers or chips with celery and carrots. Instead of cookies for dessert, reach for fresh fruit. These substitutions add up over time and may help you achieve your healthy eating goals.
Consult with a Healthcare Professional
Before making significant dietary changes, it's always best to consult with a healthcare professional or registered dietitian. They can help you assess your individual needs and develop a safe and sustainable plan.
Sample Menu
A raw food diet can vary based on the foods that are allowed and the dieter’s food preferences. If you decide to try a raw food diet, here is an example of what one week on a 100% raw food vegan diet might look like.
Day one
- Breakfast: Green smoothie
- Snack: Carrots and raw hummus
- Lunch: Raw squash noodle pasta with pesto
- Snack: Strawberries and almonds
- Dinner: Raw vegetable pizza
Day two
- Breakfast: Chia seed pudding with fruit
- Lunch: Apple and walnut salad
- Snack: Freshly squeezed juice and nuts
- Dinner: Raw zucchini noodle pasta with tomato sauce and basil
Day three
- Breakfast: Overnight oatmeal with chopped fruit and nuts
- Snack: Broccoli and raw hummus
- Snack: Raw sweet potato chips and fruit
- Dinner: Stuffed portobello mushrooms
Day four
- Breakfast: Fruit bowl
- Lunch: Salad with figs and nuts
- Snack: Banana and raw nut butter
- Dinner: Raw lasagna
Day five
- Breakfast: Green smoothie
- Lunch: Sprouted quinoa Buddha bowl
- Snack: Apple and berries
- Dinner: Raw tomato soup with marinated veggies
Day six
- Breakfast: Soaked oats with berries
- Lunch: Salad with avocado and fruit
- Snack: Sliced bell pepper and sunflower seeds
- Dinner: Raw veggie sushi and chopped veggies
Day seven
- Breakfast: Raw banana pancakes and fruit
- Lunch: Raw squash soup
- Snack: Orange slices and nuts
- Dinner: Kale and mushroom salad