Is It Good For You?

A raw food diet requires eating mostly uncooked, raw foods. It is based on the idea that raw foods are higher in nutrients and may be better for maintaining health. 

The following article covers the raw food diet, its benefits, side effects, and more.

Potential Health Benefits of a Raw Food Diet

Proponents tout the health benefits of eating pure, unaltered food with a raw diet. They claim this way of eating is higher in nutrients than cooked food. Proponents believe cooking destroys beneficial natural enzymes and reduces the nutrient content of food, making food harmful to health. 

Cooking does change food’s chemical composition—reactions between food molecules and heat result in the breakdown of proteins and the formation of new compounds. However, cooking can also increase the nutritional content of some foods and protect them from things like unwanted bacteria.

Potential benefits of a raw food diet include the following:

Raw food diet research is limited. Most studies focus on a vegan diet instead. A raw food diet incorporates aspects of a vegan diet, namely the emphasis on fruits and vegetables.

Fruits and vegetables are associated with many health benefits from their high fiber, water, and nutrient content.

A raw food diet is not inherently healthier than eating cooked foods.

Aim to eat both cooked and raw foods. 

Raw Food Diet Principles

A raw food diet prohibits eating any foods that have been processed or cooked to temperatures above 108 to 118 degrees Fahrenheit.

Foods you can eat on a raw food diet include the following:

The raw food diet requires consuming 50% to 100% of your food raw. Juicing, blending, sprouting, and dehydrating are permitted because these techniques do not cook the food.

A dehydrator blows hot air through the food, concentrating flavors but keeping your food’s temperature below 118 degrees Fahrenheit.

Raw Food Diet Types

There are three main types of raw food diets: vegan, vegetarian, and omnivorous.

The raw vegan diet excludes all animal products, whereas the raw vegetarian diet can include unprocessed dairy and raw eggs.

The omnivorous diet also includes unprocessed dairy, raw meat, and raw seafood.

Raw Veganism

A vegan raw food diet is a dietary approach combining the principles of raw food diet and veganism.

It involves consuming only plant-based foods that are uncooked or minimally processed.

A vegan raw food diet includes the following:

• Vegetables
• Fruits
• Nuts
• Seeds
• Sprouted grains and beans

Raw Vegetarian Diet

A raw vegetarian diet is a plant-based eating approach that focuses on consuming uncooked and unprocessed foods. It excludes all animal products except for dairy and eggs.

This way of eating emphasizes fresh, whole foods. It aims to preserve the natural enzymes and nutrients in food.

A vegetarian raw food diet includes the following:

• Raw eggs
• Raw dairy
• Fruits
• Nuts
• Seeds
• Sprouted grains and beans

Raw Omnivorous Diet

A raw omnivorous diet is a way of eating that includes raw, unprocessed foods from plant as well as animal sources.

Foods permitted on a raw omnivorous diet include the following: 

• Raw eggs
• Raw dairy
• Raw poultry, red meat, and seafood
• Vegetables
• Fruits
• Nuts
• Seeds
• Sprouted grains and beans

Challenges and Considerations

A raw food diet is not for everyone and is not without challenges. A raw food diet is not just a way of eating. Rather, it affects lifestyle and requires careful consideration.

Precautions

A raw food diet is not recommended for children, pregnant women, older adults, or individuals with immunocompromised conditions.

Pregnancy and childhood are periods of growth with increased nutrient requirements. A raw food diet may be inadequate to meet these higher nutrient needs, particularly for protein, iron, calcium, and vitamin B12. 

Raw foods, particularly vegetables, are more fibrous and more challenging to chew than their cooked counterparts. Some older adults or individuals with dental issues may struggle with the amount of chewing required by a raw food diet.

Food safety is vital for everyone, particularly children, pregnant people, older adults, and individuals who are immunocompromised (with a weak immune system). Consuming raw sprouts, dairy, meat, and unwashed vegetables increases the risk of contracting a foodborne illness. 

Lastly, individuals with a history of disordered eating or eating disorders should abstain from the raw food diet, given how restrictive it is.

Interactions

There are no known interactions between a raw food diet and medications.

Individuals on anticoagulant medications like warfarin should be mindful of vitamin K intake. Vitamin K is present in leafy green vegetables and soybeans. 

Individuals with kidney disease should exercise caution with a raw food diet. A raw food diet can be rich in phosphorus and potassium, two nutrients closely monitored with kidney disease.  

Safety Concerns of Raw Food

Food safety is a concern with a raw food diet. The Centers for Disease Control and Prevention (CDC) discourages consuming raw or undercooked poultry, pork, red meat, and seafood due to the risk of foodborne illnesses. Cooking destroys harmful pathogens and prevents foodborne illness.

Pasteurization, a technique that uses heat to improve food quality and make it safe for consumption, is prohibited with a raw food diet. Most dairy products are pasteurized to reduce foodborne illnesses. Consuming raw milk and other dairy products increases the risk of contracting harmful bacteria. 

Potential Nutrient Imbalances

Nutrient imbalances can occur with a raw food diet. 

Notably, low vitamin B12 levels are common. Vitamin B12 is mainly found in animal or fortified (therefore processed) foods. Low vitamin B12 levels can contribute to elevated homocysteine, an amino acid. Persistently elevated homocysteine can damage arteries, increasing the risk of blood clots. 

Reduced bone density is a risk associated with a raw food diet. According to one analysis, female vegans have reduced bone density and a greater risk of fractures than female omnivores. 

Moreover, older research observed reduced bone mineral density among those following a raw food diet for more than three years compared to those who ate a typical American diet. However, bone turnover rates (a marker of bone health) did not increase. 

Calcium and vitamin D are two nutrients essential for bone health that are difficult to obtain on a raw food diet. Likewise, other nutrients like vitamin B12 and iron are vital for bone health. Still, getting adequate amounts of them with a raw food diet can be challenging. 

Evolving research also indicates a role for protein and overall food intake in supporting bone health. Again, consuming sufficient protein, let alone overall calories, can be difficult with a raw food diet.

Sustainability

A raw food diet isn’t necessarily enjoyable. It can lack variety and is challenging to maintain with social events and dining out. Following a raw food diet may induce stress, and elevated stress can harm health.  

Although a raw food diet’s high vegetable and fruit content supports health and contributes to a reduced risk of chronic diseases, eating only raw vegetables and fruits may not be enjoyable or satisfying. What matters is eating vegetables and fruit, not how they are prepared.

Cooking Changes Vitamin Content

Cooking affects nutrient content differently depending on the food and cooking method. 

Some nutrients, like water-soluble B vitamins and vitamin C, can be lost when cooking. Conversely, other nutrients, like antioxidants and polyphenols, are enhanced with cooking. Polyphenols are compounds in plants that have health benefits. 

According to one review, steaming vegetables helps retain nutritional content. Cooking breaks down plant cell walls, making nutrients more accessible for the body to digest. 

Cooking increases the beta-carotene and polyphenol content of vegetables. Beta-carotene is a compound related to vitamin A. 

Antinutrient Content of Legumes

Plant foods like beans are rich in antioxidants, such as lectins, oxalates, and phytates. These antioxidants are full of antinutrients, which, when eaten in large quantities, can affect the absorption of essential minerals like calcium, zinc, and iron. 

Lectins, oxalates, and phytates can be found in beans, lentils, and chickpeas (legumes). Raw or sprouted legumes are permitted in a raw food diet and are a vital source of protein.

Soaking rather than cooking reduces the antinutrient content of legumes, according to one study. Specifically, soaking legumes reduces oxalate and lectin content more than cooking does. Phytate content is unaffected by soaking or cooking.

Ultimately, there is no difference in nutrient content between raw and cooked legumes unless you soak the beans beforehand.

However, to ensure the antinutrient content of legumes does not negatively affect the absorption of essential minerals, soak the beans before eating them, raw or cooked.

Long-Term Health With a Raw Food Diet

Weight loss often accompanies a raw food diet, given the reduced calorie content of many raw foods, namely fruits and vegetables.

Moreover, research shows that raw food eaters tend to have a lower weight. 

Although some people following a raw food diet report eating enough and being satisfied with their food choices, more research is necessary to understand the long-term consequences of such a restrictive diet.

Eating is more than just food and nutrition. It provides satisfaction and comfort; these benefits often come from warm (cooked) foods.

How to Start a Raw Food Diet

Transitioning to a raw food diet can be a significant change. Start slowly with just one raw meal weekly. Gradually add more raw meals to your routine, or make one day weekly a raw food day. 

Be flexible with social engagements or dining out. Plan raw food meals around these events to continue your health goals without compromising other areas of life. 

Meal planning is vital to meeting nutrient requirements on a raw food diet. Create a chart with different food groups (protein, vegetables, fruits, etc.) and map out which items you will include in your raw meal from each group. 

You can decide whether to stay with a raw food diet full time or work it into your routine a few times a week.

A registered dietitian or healthcare provider can help you transition to a raw food diet and ensure you meet nutrient needs.

Sample Raw Food Diet Three-Day Menu

A raw food diet is full of fruits and vegetables. An example of a raw food diet is the following:

Day One

• Breakfast: smoothie with spinach, cauliflower, berries, and water
• Snack: a handful of raw pumpkin seeds
• Lunch: salad with sprouted beans
• Dinner: raw zucchini noodles with pesto and tomatoes

Day Two

• Breakfast: smoothie with peaches, almonds, spinach, and water
• Lunch: raw carrot noodles with pesto and sunflower seeds
• Snack: cucumbers and raw hummus
• Dinner: salad with zucchini, raw mushrooms, and pumpkin seeds

Day Three

• Breakfast: fruit with chia seeds, almonds, and raw pumpkin seeds
• Snack: carrots and raw hummus
• Lunch: raw portobello mushrooms with pesto, broccoli, and tomatoes
• Dinner: chopped salad with cabbage, carrots, raw bok choy, and raw asparagus 

Summary

A raw food diet prohibits eating foods cooked above 118 degrees Fahrenheit. Although it can be high in fruits and vegetables, it may not be the healthiest option. 

Eating only raw foods can lead to nutrient imbalances, such as inadequate protein or vitamin B12 levels. Cooking enhances certain nutrients important for health. 

Though most people should eat more fruits and vegetables, a raw food diet is difficult to sustain. It requires extensive planning and can affect social activity. 

If you want to try a raw food diet, speak with a registered dietitian or healthcare provider to ensure you meet your nutritional needs.