What is the 80/10/10 Diet?
Developed by chiropractor and raw foodist Dr. Douglas Graham, the 80/10/10 diet is a low-fat, raw vegan eating plan emphasizing a macronutrient ratio of approximately 80% of calories from carbohydrates, 10% from protein, and 10% from fat. The diet primarily consists of raw fruits, with limited leafy greens, nuts, and seeds. It is promoted for weight loss, longevity, and disease prevention, based on the belief that humans are frugivores. However, the diet's restrictiveness and reliance on some unproven claims have led to debate about its safety and effectiveness.
Core Principles and Allowed Foods
The diet follows principles including consuming only raw food, limiting fats and proteins, and emphasizing high carbohydrate intake primarily from raw fruits and leafy greens. Allowed foods include all raw fruits and leafy greens, some non-leafy vegetables, and small amounts of raw nuts and seeds. Foods to avoid are all meat, dairy, eggs, cooked or processed foods, oils, concentrated fats, most grains, legumes, and starchy vegetables.
Potential Benefits and Risks of the 80/10/10 Diet
While the 80/10/10 diet includes beneficial elements like high fruit and vegetable intake, its rigid structure presents significant risks. Increased fruit and vegetable consumption is linked to a lower risk of certain diseases, but the diet's extreme restrictions can lead to nutrient deficiencies and practical challenges.
Potential Benefits
- High in Nutrients: Provides fiber, vitamins A and C, and antioxidants from fruits and vegetables.
- Weight Management: The low-calorie density and high fiber can aid in weight loss.
- Improved Digestion: Increased fiber supports healthy digestion.
Potential Risks and Concerns
The diet poses a high risk of deficiencies in several essential nutrients due to its restrictive nature. These include Vitamin B12, crucial for preventing neurological damage and anemia, Vitamin D and Calcium for bone health, sufficient protein and essential fatty acids for muscle maintenance and overall health, and Iodine, with deficiency risking thyroid issues. Additionally, the diet requires a large volume of food to meet caloric needs, which can be impractical and cause digestive discomfort. The high sugar and acid in a fruit-heavy diet increase the risk of dental erosion and decay. Long-term adherence is challenging due to strict rules and social limitations, potentially contributing to disordered eating. The diet also relies on unsubstantiated claims, such as the toxicity of cooked food, which lack scientific support.
Comparison of the 80/10/10 Diet vs. Standard Dietary Guidelines
Here's a comparison of the macronutrient ratios of the 80/10/10 diet to standard health guidelines, such as those from the U.S. Dietary Guidelines for Americans.
| Macronutrient | 80/10/10 Diet (Raw Vegan) | Standard Health Guidelines | Rationale and Concerns |
|---|---|---|---|
| Carbohydrates | ~80% | 45–65% | High fruit sugar intake on 80/10/10 can cause blood sugar fluctuations and requires massive food volume. |
| Protein | ~10% | 10–35% | Low protein intake on 80/10/10 may be insufficient for active individuals, risking muscle loss. |
| Fats | ~10% | 20–35% | 80/10/10's severe fat restriction risks deficiency of essential fatty acids. |
| Cooked Foods | Excluded | Included | The 80/10/10's rejection of cooked food is unscientific; cooking can increase nutrient bioavailability. |
| Supplements | Discouraged | Often Recommended for Vegans | Avoiding supplements on 80/10/10 increases the risk of B12 and D deficiencies. |
Is the 80/10/10 diet healthy?
Based on scientific evidence, the 80/10/10 diet is not widely considered a healthy or safe long-term diet for most people. While it promotes eating raw fruits and vegetables, its extreme macronutrient ratios and restrictions on protein, fat, and cooked foods lead to a high risk of nutrient deficiencies. The diet's reliance on pseudoscience also undermines its health claims. For those interested in a plant-based diet, it's recommended to focus on increased whole food and fiber intake while consulting a healthcare provider or registered dietitian to ensure adequate nutrition. According to a Healthline review, the diet is overly restrictive and lacks robust scientific backing, making it difficult to meet nutritional needs and thus should generally be avoided.
Conclusion: A Balanced Perspective on the 80/10/10 Diet
The 80/10/10 diet's emphasis on fruits and vegetables is positive, but its extreme low-protein, low-fat, and raw-only approach is not well-supported by science and carries a high risk of nutritional deficiencies. A more balanced, sustainable whole-food, plant-based diet that includes healthy fats, diverse protein sources, and cooked foods is generally safer and more effective for long-term health. The key is to incorporate nutrient-dense plant foods without the extreme restrictions of the 80/10/10 diet. For more information on plant-based nutrition, the Academy of Nutrition and Dietetics is a valuable resource.
