The Raw Food Diet: An Overview and Guide for Beginners

Raw food diet proponents contend that eating raw foods improves general health and helps with weight loss. However, there can be disadvantages as well, including not obtaining enough calories.

The raw food diet, also known as raw foodism or raw veganism, is a way of eating that consists primarily or exclusively of unprocessed, raw foods.

For food to be deemed raw, it must never have been:

over 104–118°F (40–48°C) in heat
refined and pasteurized
pesticide-treated or otherwise processed in any manner
Alternatively, the diet permits a number of different ways to prepare food, such as:

Juicing, blending, drying, soaking, and sprouting
While plant-based diets make up the majority of raw food diets, some people may also eat raw dairy and eggs. Raw meat and fish are occasionally used as well.

Dietary advocates usually discourage

Food that hasn’t been cooked is it healthier

Proponents of the raw food diet contend that consuming most or all raw foods is best for human health.

But unlike many of the fundamental tenets of the raw food diet, evidence does not support this theory.

Both cooked and raw meals have health benefits, according to research.

Cooking is discouraged in the raw food diet since it’s thought to harm food’s natural enzymes. Proponents of the diet contend that these enzymes are essential to digestive function and human health.

Most enzymes do unravel or change structure when exposed to high heat. Nevertheless, the stomach’s acidic environment causes a lot of enzymes to denature. In order to aid in chemical reactions, such as digestion and the creation of energy, the body already creates its own enzymes (1Trusted Source).

An additional fundamental tenet of raw food.

An example of a 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.

Is a raw food diet sustainable and safe

The raw food diet is unlikely to cause serious health issues in the near future.

If you stick to the diet over time, though, you might run into some problems. These may consist of:

inadequate intake of calories and protein; insufficiency in some nutrients, like vitamin B12 and vitamin D; elevated risk of contracting a foodborne illness, particularly when consuming raw meat, dairy, or eggs;
Maintaining a raw food diet might be difficult for a number of reasons. These could consist of:

restricted menu options
eating out is tough; dining with friends is challenging; there aren’t many options for food preparation; it costs a lot of money to get fresh, organic products; planning and preparation take time.

Advantages and disadvantages

There could be some advantages to a raw food diet. Among them are (6Trusted Source):

abundant in fresh produce
rich in fiber and nutrients restricted in highly processed meals and added sugars reduced blood triglyceride levels, if necessary, and weight reduction
decreased body fat
6Trusted Source, 7Trusted Source, 8Trusted Source, and 9Trusted Source are a few examples of the drawbacks.

low calorie consumption, which could make it challenging to reach your daily energy requirements
decreased food digestion, which makes it more difficult for the body to absorb nutrients and calories
reduced levels of several antioxidants and nutrients imbalanced, usually with a high fruit or fat content to satisfy caloric requirements
possibly lacking in some minerals, vitamins, and proteins, including vitamin B-12
higher incidence of dental deterioration in those who adhere to