What Does a Raw Food Diet Include?

According to a 2019 review, following a raw plant-based diet can have significant benefits for physical health and disease prevention, but what does a raw food diet include exactly? This eating plan is centered around uncooked, unprocessed foods, typically not heated above 104–118°F (40–48°C).

Quick Summary

A raw food diet primarily consists of uncooked, unprocessed, and often plant-based foods, such as fresh fruits, vegetables, nuts, seeds, and sprouted grains and legumes. Variations can include raw eggs and dairy, and proponents suggest it provides nutrients and energy by avoiding the heating process.

Key Points

• Uncooked and Unprocessed: A raw food diet primarily consists of uncooked and unprocessed foods, not heated above 104–118°F (40–48°C).

• Rich in Fruits and Vegetables: Fresh fruits, vegetables, leafy greens, nuts, and seeds form the bulk of the diet, providing fiber, vitamins, and minerals.

• Includes Soaked and Sprouted Items: Grains and legumes are included only after being soaked or sprouted, as cooking is not permitted.

• High-Fiber Content: Due to the focus on fresh produce, the diet is naturally high in fiber, which supports digestive health.

• Potential for Nutritional Deficiencies: Without proper planning, especially in vegan versions, the diet can be low in nutrients like Vitamin B12, Vitamin D, calcium, and protein.

• Food Safety Risks: Raw animal products like meat, eggs, and unpasteurized dairy carry a higher risk of bacterial contamination from pathogens like Salmonella and E. coli.

• Creative Preparation Techniques: Preparation methods focus on blending, juicing, soaking, sprouting, and dehydrating instead of traditional cooking.

Core components of a raw food diet

At its heart, a raw food diet emphasizes natural, whole foods that have not been heated above a certain temperature threshold, typically 104–118°F (40–48°C). The belief is that this preserves natural enzymes and nutrients that are otherwise destroyed by cooking. While most raw foodists follow a vegan or mostly plant-based plan, some variations may incorporate raw animal products.

The bounty of raw plant-based foods

For the majority of raw food diets, the food list is expansive and vibrant, focusing on fresh, uncooked plant ingredients.

• Fresh Fruits: All fresh fruits are staples, from bananas and berries to mangoes and avocados, providing natural sweetness and energy.
• Raw Vegetables: A cornerstone of the diet, encompassing leafy greens like spinach and kale, bell peppers, zucchini, carrots, and more.
• Nuts and Seeds: Raw nuts like almonds, walnuts, and cashews, along with seeds such as chia, flax, and sunflower seeds, are essential sources of fats and protein. Soaking these can improve digestibility.
• Sprouted Grains and Legumes: Grains and legumes that have been sprouted rather than cooked are included. This process involves soaking them in water until they begin to grow, making them easier to digest.
• Dried Fruits: Used sparingly as a natural sweetener, dried fruits like dates and raisins are a common component.
• Fermented Foods: Certain fermented foods that haven't been pasteurized, such as kimchi and sauerkraut, are also included for their probiotic benefits.
• Oils and Fats: Cold-pressed oils like olive, coconut, and avocado oil are used for dressings and flavor.
• Natural Sweeteners and Flavorings: Alongside fruits, pure maple syrup, coconut nectar, and spices are used for taste.

Potential inclusions for non-vegan raw diets

While raw veganism is the most common form, other raw diets exist. These may include:

• Raw Dairy: Unpasteurized milk, cheese, and yogurt are sometimes consumed in raw vegetarian diets. However, this carries a higher risk of bacterial contamination.
• Raw Meat and Fish: Less common but practiced by some adherents, raw or dried meat and fish are incorporated. This is not without significant health risks, particularly from bacteria like Salmonella and E. coli. Dishes like sashimi are an example of this.
• Raw Eggs: Raw eggs from a trusted, high-quality source are sometimes consumed, but again, carry a risk of salmonella contamination.

The importance of preparation

Since cooking is prohibited, followers of a raw diet get creative with preparation methods. Techniques like soaking, sprouting, blending, juicing, and dehydrating are all utilized. Dehydrators, for instance, are used to make items like vegetable chips or raw crackers at low temperatures. Blenders and food processors are essential for creating everything from smoothies and soups to nut butters and sauces.

Comparing raw vs. cooked foods

Feature	Raw Foods	Cooked Foods
Nutrient Availability	Some nutrients, like water-soluble vitamins (Vitamin C, B vitamins), may be higher.	Cooking can increase the bioavailability of certain nutrients, such as lycopene in tomatoes and beta-carotene in carrots.
Enzymes	Retains natural enzymes, though these are largely destroyed by stomach acid during digestion anyway.	Enzymes are denatured and destroyed by heat.
Food Safety	Higher risk of foodborne bacteria, including Salmonella and E. coli, especially with animal products.	Cooking kills most harmful bacteria, making foods from animal sources safer to consume.
Digestibility	Some raw foods, particularly legumes and grains, are harder to digest unless sprouted.	Cooking breaks down fibers and cell walls, making many foods easier to digest.
Palatability	May require a shift in taste preferences towards natural flavors.	Heat can enhance flavor, aroma, and texture.

Conclusion: A varied approach to nutrition

Ultimately, a raw food diet includes a diverse range of uncooked, unprocessed items, from fresh produce and soaked nuts to sprouted grains and fermented foods. While it can lead to a higher intake of certain nutrients and fiber, it requires careful planning to avoid deficiencies in key vitamins like B12 and D, as well as calories and protein. Moreover, the inclusion of raw animal products carries notable food safety risks. For most people, a balanced diet that combines both raw and cooked foods offers the best of both worlds, harnessing the benefits of fresh produce while ensuring nutritional needs are met and risks from pathogens are minimized. Consulting with a healthcare provider or dietitian is recommended before making significant dietary changes. A deeper understanding of raw food preparation can be found by exploring specialized resources, such as those from culinary schools.

What to eat on a raw food diet: A sample list

• Fruits: Apples, bananas, berries, mangoes, melons, citrus fruits.
• Vegetables: Leafy greens (spinach, kale), broccoli, cauliflower, bell peppers, carrots, zucchini.
• Nuts and Seeds: Almonds, walnuts, cashews, macadamias, chia seeds, flax seeds, hemp seeds.
• Oils: Cold-pressed olive oil, coconut oil, avocado oil.
• Fats: Avocados, coconuts.
• Sprouts: Alfalfa sprouts, broccoli sprouts, mung bean sprouts.
• Sprouted Grains: Sprouted quinoa, sprouted buckwheat.
• Legumes: Sprouted lentils, sprouted chickpeas.
• Fermented: Kimchi, sauerkraut.
• Sweeteners: Dates, pure maple syrup (sometimes included).

What to avoid on a raw food diet: A key guide

• All Cooked Foods: Any food that has been heated above the prescribed temperature threshold.
• Processed Foods: All processed and pre-packaged snacks, baked goods, and junk foods.
• Refined Sugars and Flours: White sugar and white flour are off-limits.
• Roasted Nuts and Seeds: These have been heated during processing.
• Pasteurized Dairy and Juices: The pasteurization process involves heat.
• Caffeine and Alcohol: Coffee, tea, and spirits are generally avoided.
• Raw Animal Products (If vegan): Raw meat, eggs, and dairy are excluded in vegan versions.

Conclusion

For those considering this dietary approach, understanding what a raw food diet includes is the first step. It is a commitment to consuming mostly, or entirely, uncooked and unprocessed foods, primarily from plant sources. While rich in fresh fruits, vegetables, and nutrients, a raw food diet requires diligent planning to ensure all nutritional needs are met and to mitigate the risks associated with foodborne illnesses, particularly in non-vegan versions. The lifestyle emphasizes natural ingredients and creative preparation methods to maintain flavor and texture without relying on heat.

Frequently Asked Questions

What is the main principle of a raw food diet?

The main principle is to consume foods that are uncooked and unprocessed, typically not heated above 104–118°F (40–48°C), to preserve their enzymes and nutrients.

Can you eat raw meat on this diet?

While some variations of the raw food diet may include raw or dried meat, this practice carries significant food safety risks due to bacteria like Salmonella and E. coli.

Are grains and legumes allowed?

Yes, but they must be prepared by soaking or sprouting instead of cooking. This process helps to make them digestible without the use of heat.

What kind of snacks can you eat?

Snacks typically include fresh fruits, raw nuts and seeds, dried fruits, and dehydrated items like vegetable chips or crackers, made at low temperatures.

Is a raw food diet always vegan?

No, while the raw vegan diet is the most common form, other variations exist that may include raw animal products such as unpasteurized dairy, eggs, and raw or dried meat.

Is cooking always bad for nutrients?

No, while some nutrients like Vitamin C can be reduced by cooking, heat can also increase the bioavailability of other nutrients, such as lycopene in tomatoes and beta-carotene in carrots.

What are the biggest risks of a raw food diet?

The main risks include potential nutritional deficiencies, such as a lack of Vitamin B12, and a higher risk of foodborne illnesses from consuming uncooked or unpasteurized products.