The raw food diet, often called raw foodism or raw veganism, is an eating plan composed of mostly or entirely raw and unprocessed foods. Supporters of the raw food diet believe eating raw foods has benefits, including for weight loss and overall health. But there may also be drawbacks, such as not getting enough calories.
A food is considered raw if it has never been:
- Heated over 104-118°F (40-48°C)
- Refined
- Pasteurized
- Treated with pesticides
- 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 consume raw eggs and dairy. Less commonly, raw fish and meat may also be included. Proponents of the diet typically discourage supplement use while on the diet. They often claim the diet provides all the necessary nutrients.
To follow the raw food diet, ensure at least 75% of your food is raw. Most raw food diets are made primarily of fruits, vegetables, nuts, and seeds. Grains and legumes are often permitted but usually need to be soaked or sprouted before eating.
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Essential Tools for Raw Food Preparation
New to raw diets and not sure what tools are needed to get the job done? There are a several tools which are necessary when feeding a raw diet. A small investment into proper equipment is needed to provide a home prepared raw diet. Luckily, many items can already be found in the standard home kitchen.
A kitchen scale, knives, and freezer space is necessary for creating a home prepared raw diet. Additional supplies such as dedicated freezers, knife sharpeners, food containers, etc. Certain tools are necessary for all raw feeders to have. These tools are needed to weigh, prep, and store items for a raw diet. Raw diets are typically calculated in measurements of weight rather than cups. It is essential to use a food scale when preparing a raw diet. Weighing all ingredients accurately helps to ensure that the correct amount of food is fed. Digital food scales are very user-friendly, inexpensive, and worth the small investment.
Knives and Cutting Tools
A sharp knife is useful when prepping large items. There are many types of knives which all perform different functions. Always remember to maintain each knife’s blade so that it remains sharp. Kitchen shears are useful for breaking down whole chickens, ducks, and rabbits.
A knife is only as good as how sharp it is. Regularly maintaining the blade by using a knife sharpener once a week will help keep it nice and sharp. Additional safety measures can be taken to prevent cuts from sharp knives.
Freezer Space and Food Storage
Having a portion of freezer space dedicated to the pet’s food is ideal. At minimum, it is a good idea to have at least 1 to 2 weeks of raw food on hand in the freezer. Having one or more dedicated freezer(s) is a great way to build up a raw food stock. Many raw feeders prep multiple meals in advance for easy thaw and feed convenience. Defrosting and moving large quantities of raw items can become messy. Bussing tubs will contain all the defrosted liquid from thawing meats. Do not throw this liquid away.
Read also: Satisfy Your Cravings with Whole Foods
Maintaining a Clean Prep Space
Maintaining a clean prep space is ideal when preparing raw meals. An apron helps to keep clothes clean from any splashing or spilling.
Core Food Groups for a Raw Food Diet
Fruits
Enjoy a variety of fresh, whole fruits such as berries, apples, oranges, and watermelon. All fresh fruits are suitable for a raw food diet. Choose fruit as a snack. Have at least 1 serving of veggies at each meal.
Vegetables
Include leafy greens, cucumbers, tomatoes, carrots, and bell peppers for nutrient variety. All raw vegetables are great for nutrient variety. Include at least 3 servings per day.
Nuts and Seeds
Opt for raw almonds, walnuts, sunflower seeds, chia seeds, and flaxseeds for healthy fats and protein. Raw nuts and seeds are excellent sources of healthy fats and protein. Ideally, choose walnuts, almonds and hazelnuts; Add to cereal, salad and yogurt; Choose raw, unsalted and dry roasted varieties; Eat alone or with dried fruit as a snack. Aim for at least 3 servings per week.
Oils and Vinegars
When looking for a raw olive oil, you need to purchase a bottle that is cold-pressed and extra-virgin olive oil. Bragg Organic Raw Apple Cider Vinegar is USDA Organic and non-GMO verified and is unpasteurized which is naturally gluten-free. The raw vinegar contains no preservatives and is made with 100 percent organic apples.
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Other Essential Items
- Hadley Date Gardens Pitted Deglet Noor Dates: These can be made into a raw sugar and can also be eaten raw.
- Raw Almonds by I'm a Nut: These Raw Almonds by I’m a Nut come in a 16-ounce resealable bag and because they are raw, they are also egg-free and low-sodium. These almonds whole, raw, and are 100 percent Kosher and made in the United States.
- Terrasoul Superfoods Raw Hulled Hemp Seeds: These Terrasoul Superfoods Raw Hulled Hemp Seeds are USDA certified organic, non-GMO, raw, gluten-free, and vegan. Hemp seeds contain all of the nine essential amino and fatty acids. Once you open these keep the product in the refrigerator for freshness.
- Raw Superfoods Trail Mix: This Raw Superfoods Trail Mix contains brazil nuts, cashews, walnuts, goji berries, golden berries, white mulberries, raisins, pumpkin, and sunflower seeds. It is raw and made from all natural ingredients with no preservatives, no salt, and no sugar.
- Raw Organic Cacao Powder: This Raw Organic Cacao Powder is “grown at an altitude of 11,150 feet in the remote mountains of Cuzco, which is the region travelers transit through to reach the sacred valley of Machu Picchu.”
- Food to Live Cashews: These Food to Live Cashews are whole and raw. Food to Live Cashews are a raw, non-pasteurized, source of nutritional energy. They are rich in minerals, namely copper, iron, manganese, and calcium.
- Shirley Bar Living Ethiopian Tahini: This Shirley Bar Living Ethiopian Tahini is made of 100 percent Ethiopian sesame seeds. It is BPA-free, vegan, kosher, and contains no preservatives or additives. It is 100 percent raw and has no added salt.
- Healing Sauerkraut for Digestive Support: This Healing Sauerkraut for Digestive Support is raw, fermented, pasteurized, probiotic, non-GMO, onion-free, vegan, hand crafted in small batches, and 100 percent organic. Its ingredients are cabbage, fresh flat leaf parsley, dried artichoke leaf, fresh lemon grass, dried yarrow leaf and flower, dried fennel seed, dried caraway seed, sea salt, and pink Himalayan salt.
- Raw Wraps Spinach: These Raw Wraps Spinach are made with apple, spinach, onion, quinoa, coconut nectar, and psyllium husk. There are 70 calories per nine-inch wrap, and five wraps per bag. The directions state that the shiny, sticky, flat side is the inside of the wrap. Place dry ingredients first followed with moist.
- Morning Pep Organic Goji Berries: These Morning Pep Organic Goji Berries are 100 percent natural and 100 percent USDA organic. They are non-GMO, vegan, and gluten-free. Goji berries contain over 20 trace minerals and 18 amino acids.
- Wandomyungga Dried Kelp Seaweed: This Wandomyungga Dried Kelp Seaweed is made of 90 percent seaweed and 10 percent kelp. It is raw, organic, unseasoned, not thick, and not toasted.
- Sunfood Superfoods Coconut Wraps: These Sunfood Superfoods Coconut Wraps are raw, vegan, gluten-free, low-carb, and non-GMO. They are made out of coconut meat, coconut water, and unrefined virgin coconut oil. They are 70 calories per wrap.
Foods to Include and Avoid
Foods to Eat
- All fresh fruits
- All raw vegetables
- Raw nuts and seeds
- Raw grains and legumes, sprouted or soaked
- Dried fruits and meats
- Raw nut milk
- Raw nut butter
- Cold-pressed olive and coconut oils
- Fermented foods like kimchi and sauerkraut
- Seaweeds
- Sprouts
- Raw eggs or dairy, if desired
- Raw meat or fish, if desired
Foods to Avoid
- Cooked fruits, vegetables, meats, and grains
- Baked items
- Roasted nuts and seeds
- Refined oils
- Table salt
- Refined sugars and flour
- Pasteurized juices and dairy
- Coffee and tea
- Alcohol
- Pasta
- Pastries
- Chips
- Other processed foods and snacks
Sample 7-Day Raw Food Diet Meal Plan
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
Benefits and Drawbacks of a Raw Food Diet
A raw food diet may have some positive points. These can include:
- High in fresh fruits and vegetables
- High in nutrients and fiber
- Limited highly processed foods and added sugar
- Weight loss, if needed
- Lowered blood triglyceride levels
- Reduced body fat
The cons can include:
- Reduced calorie intake that 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
- 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 the Raw Food Diet Safe and Sustainable?
In the short term, the raw food diet will not likely pose major health concerns. However, you may have some issues if you follow the diet long-term. These can include:
- Deficiency in calorie and protein intake
- Nutrient deficiencies, such as vitamin B12 and vitamin D
- Increased risk of foodborne illness, especially if you eat raw dairy, eggs, or meat
A raw food diet can be challenging to keep up for several reasons. These may include:
- Limited food choices
- Difficulty going out to eat
- Difficulty eating with friends
- Limited food preparation methods
- Expensive to buy fresh, organic produce
- Time-consuming to plan and prepare
Mediterranean Diet: A Balanced Alternative
The Mediterranean Diet is a way of eating that emphasizes plant-based foods and healthy fats. You focus on overall eating patterns rather than following strict formulas or calculations.
In general, you’ll eat:
- Lots of vegetables, fruit, beans, lentils, and nuts.
- A good amount of whole grains, like whole-wheat bread and brown rice.
- Plenty of extra virgin olive oil (EVOO) as a source of healthy fat.
- A good amount of fish, especially fish rich in omega-3 fatty acids.
- A moderate amount of natural cheese and yogurt.
- Little or no red meat, choosing poultry, fish, or beans instead of red meat.
- Little or no sweets, sugary drinks, or butter.
- A moderate amount of wine with meals (but if you don’t already drink, don’t start).
Benefits of the Mediterranean Diet
The Mediterranean Diet has many benefits, including:
- Lowering your risk of cardiovascular disease, including a heart attack or stroke.
- Supporting a body weight that’s healthy for you.
- Supporting healthy blood sugar levels, blood pressure, and cholesterol.
- Lowering your risk of metabolic syndrome.
- Supporting a healthy balance of gut microbiota (bacteria and other microorganisms) in your digestive system.
- Lowering your risk for certain types of cancer.
- Slowing the decline of brain function as you age.
- Helping you live longer.