The concept of eating food in its most natural state has evolved into various modern diets, each with unique rules and philosophies. When asking "What is an unprocessed diet called?", you'll find multiple answers because it is a descriptive term, not a single one. The most prominent examples include the whole foods diet, the raw food diet (or raw foodism), and clean eating.
The Whole Foods Diet: A Foundational Approach
One of the most common and accessible ways to describe an unprocessed diet is as a whole foods diet. This approach focuses on consuming foods that are as close to their natural form as possible, with minimal to no alteration from their natural state. The core principle is to prioritize nutritional value by eliminating heavily refined, industrial, and highly processed items from your daily intake.
A whole foods diet is inclusive of a wide range of food groups and is not necessarily raw. It simply emphasizes quality and minimal processing. A whole foods diet can be plant-based, omnivorous, or vegetarian. The key is to select items that are recognizable as coming from the earth, rather than being manufactured in a factory.
Key components of a whole foods diet
- Fresh fruits and vegetables
- Whole grains, such as brown rice, quinoa, and oats
- Legumes, like beans, peas, and lentils
- Nuts and seeds
- Minimally processed meats, fish, and poultry (for non-plant-based versions)
- Unprocessed dairy products (for those who consume it)
The Raw Food Diet: Embracing the Uncooked
Also known as raw foodism or raw veganism, the raw food diet is a more restrictive version of an unprocessed diet, specifically focusing on the temperature of food preparation. This diet centers on the belief that heating food above a certain low temperature (usually between 104 and 118°F) destroys beneficial enzymes and reduces nutritional value.
While most adherents follow a plant-based approach, some variations exist that include raw eggs, unpasteurized dairy, or even raw fish and meat. Preparation methods focus on soaking, sprouting, juicing, blending, and dehydrating. While a raw diet can lead to significant weight loss and high intake of certain nutrients, it also carries potential risks, including nutrient deficiencies (especially B12 and D) and the risk of foodborne illness from uncooked animal products.
Clean Eating: A Mindful Lifestyle Choice
Clean eating is a popular and straightforward term for a diet that emphasizes whole, natural foods and avoids anything highly processed. It is less a strict diet plan and more a lifestyle principle. The core idea is to make conscious, healthy food choices by focusing on minimally processed ingredients, limiting added sugars and unhealthy fats, and often preparing meals at home. Clean eating is not necessarily raw, but it shares the philosophy of getting closer to food's natural state. It can involve whole grains, legumes, lean proteins, and plenty of fruits and vegetables, all prepared simply.
Other Diets Focused on Unprocessed Foods
Several other well-known diets share the core principle of minimizing or eliminating processed foods, though they approach it from different angles:
- Paleo Diet: The Paleo diet, or "caveman diet," focuses on foods presumed to be available to humans during the Paleolithic era. This means emphasizing meat, fish, fruits, vegetables, and nuts while avoiding agricultural products like grains, legumes, and dairy. It is inherently unprocessed but differs from a whole foods diet by restricting entire food groups.
- Mediterranean Diet: While not strictly "unprocessed," the Mediterranean diet heavily emphasizes whole, minimally processed plant-based foods, healthy fats (especially olive oil), and lean protein sources like fish. It actively discourages the consumption of processed items, added sugars, and refined grains.
Comparison of Unprocessed Diets
To better understand the differences, here is a comparison of some popular unprocessed-focused diets:
| Feature | Whole Foods Diet | Raw Food Diet | Paleo Diet |
|---|---|---|---|
| Processing | Focuses on minimally processed, natural foods. | Requires no cooking or heating above 104-118°F. | Eliminates all modern processed foods. |
| Food Focus | Fruits, vegetables, whole grains, legumes, nuts, seeds, and quality proteins. | Predominantly plant-based, with variations including raw animal products. | Foods of the Paleolithic era: lean meats, fish, fruits, vegetables, nuts. |
| Inclusions | Cooked and minimally processed foods, like frozen vegetables. | Juicing, sprouting, and dehydration allowed. | Wild game, free-range poultry, and wild-caught fish. |
| Exclusions | Highly processed foods, added sugars, and refined grains. | Any food heated above specific low temperature. | Grains, legumes, and dairy products. |
| Flexibility | Highly flexible, focusing on a healthy pattern rather than strict rules. | Can be very restrictive due to temperature limits. | Restrictive in excluding entire, often healthy, food groups. |
How to Build a Foundation of Unprocessed Eating
Regardless of which diet you follow, adopting an unprocessed approach starts with stocking your kitchen with the right ingredients and minimizing harmful, pre-packaged items.
Foods to include
- Fruits and vegetables: Fill your cart with fresh, frozen (without sauces), and dried (without added sugar) produce.
- Whole grains: Opt for brown rice, quinoa, oats, barley, and whole-wheat flour.
- Legumes: Lentils, beans, and chickpeas are excellent sources of protein and fiber.
- Nuts and seeds: Choose raw or roasted varieties without added salt or sugar.
- Healthy oils: Use cold-pressed oils like olive oil or coconut oil.
- Fermented foods: Include items like kimchi or sauerkraut for gut health.
Foods to minimize or avoid
- Refined sugars and high-fructose corn syrup
- Refined flour and white bread
- Excess salt and unhealthy saturated fats
- Pasteurized juices and soda
- Packaged snacks, pastries, and chips
- Conventionally raised meats and dairy with added hormones or antibiotics
Conclusion: Finding Your Path to Unprocessed Eating
An unprocessed diet is not one thing but a spectrum of dietary choices, from the broad principles of the whole foods diet to the specific constraints of raw foodism or Paleo. While some diets like the raw food diet have specific rules, the central goal of any unprocessed approach is to prioritize natural, minimally altered foods for improved health. The best strategy is to find a sustainable and balanced approach that works for you, focusing on the principles of eating a variety of whole, plant-based foods, as recommended by many health organizations. The health benefits of such an approach are well-documented, offering a solid foundation for lifelong wellness.
