Raw Diet Plan: Eating Raw For Health

A raw food diet is an eating plan composed of mostly or entirely raw and unprocessed foods. Raw food diets are often entirely plant-based, but some may also include raw eggs, dairy, fish and meat. Raw food diets are rich in fibre, antioxidants and vitamins, and are also low in sugar and fats. Proponents of the diet claim that it provides all the necessary nutrients and that cooking foods harms human health because it destroys the natural enzymes in foods, reduces their nutrient content, and reduces the 'life force' they believe exists in all raw or 'living' foods.

What are the benefits of a raw food diet?

A raw food diet is an eating plan composed of mostly or entirely raw and unprocessed foods. While most raw food diets are entirely plant-based, some may also consume raw eggs and dairy, and less commonly, raw fish and meat.

The possible benefits of a raw food diet include:

• Keeping you fuller for longer
• Promoting weight loss
• Preventing premature ageing
• Reducing LDL cholesterol levels
• Combating constipation
• Rich in fibre, antioxidants and vitamins
• Low in sugar and fats

What foods are included in a raw food diet?

A raw food diet is made up of mainly raw and unprocessed plant-based sources, like fruits, vegetables, grains and legumes. Some people will cook these foods to a maximum temperature of 48ºC or 118.4ºF. While most raw food diets are entirely plant-based, some may also consume raw eggs and dairy. Less commonly, raw fish and meat may also be included.

Raw food diets can include a variety of foods, such as:

• Fruits
• Vegetables
• Tubers
• Seeds
• Nuts
• Mushrooms
• Legumes
• Lentils
• Beans
• Grains

Raw food diets can also include raw versions of traditional cooked foods, such as:

• Smoothies
• Salads
• Sushi
• Pizza
• Tacos
• Pad Thai
• Gazpacho
• Muesli
• Nice cream
• Noodles

Some raw foodists use special techniques like sprouting or dehydrating to prepare their food.

What foods are excluded in a raw food diet?

A raw food diet is a type of diet that consists of mainly eating raw, unprocessed fruits, vegetables, grains, legumes, tubers, seeds, nuts, mushrooms, lentils and beans. Some people will cook these foods to a maximum temperature of 48ºC or 118.4ºF. While most raw food diets are entirely plant-based, some may also consume raw eggs and dairy. Less commonly, raw fish and meat may also be included.

Foods that are excluded in a raw food diet are those that are cooked above 48ºC or 118.4ºF. This includes most foods that are cooked, such as roasted vegetables, grilled meats, fried foods, baked goods and so on. Processed foods are also excluded, as are foods that are cooked or pasteurised, such as pasteurised milk.

What are some sample meal plans for a raw food diet?

A raw food diet is made up of mainly raw and unprocessed plant-based sources, like fruits, vegetables, grains and legumes. Some people will cook these foods to a maximum temperature of 48ºC or 118.4ºF. While most raw food diets are entirely plant-based, some may also consume raw eggs and dairy, and less commonly, raw fish and meat.

Day 1: Green smoothie; Greek salad; taco lettuce boats with cashew-based “sour cream”.

Day 2: Green juice, almonds, orange; mung bean salad; lettuce-wrapped dehydrated veggie patties.

Day 3: Fruit bowl with date syrup and hemp seeds; vegetable platter with cashew-based onion dip; sprouted quinoa with veggies.

Day 4: Overnight muesli, blueberries, almond butter; red pepper and tomato gazpacho; raw pad Thai.

Day 5: Strawberry, banana, and chia pudding; cucumber vegetable rolls; mushroom “pizza”.

Day 6: Berry smoothie; vegetable and hummus tray; no-fry cauliflower rice.

Day 7: Banana nice cream; raw “sushi” (no rice); zucchini noodles with cashew-based alfredo sauce.

What are the risks of a raw food diet?

A raw food diet is a type of diet that consists of mainly eating raw, unprocessed fruits, vegetables, grains, legumes, tubers, seeds, nuts, mushrooms, lentils, beans and grains. Some people will cook these foods to a maximum temperature of 48ºC or 118.4ºF. While most raw food diets are entirely plant-based, some may also consume raw eggs, dairy, fish and meat.

There are several risks associated with a raw food diet:

• Raw animal products, such as meat, fish, eggs and dairy, can be dangerous. Raw milk, for example, can harbour dangerous germs like E. coli, Salmonella and Listeria. Raw, unpasteurised eggs can also contain Salmonella.
• Some foods are not safe to eat uncooked. The cooking process breaks down toxic chemicals in some foods, and kills bacteria that can cause food poisoning.
• People can get food poisoning from raw fruits and vegetables. The CDC recommends always washing produce before eating it.
• Digestive problems can arise, such as gas or cramping.
• Weight loss may not be healthful for everyone, and some people will have to work hard to keep up the number of calories they need.
• Buckwheat greens may be toxic when raw, though there is little research about its effect on humans. Juicing or eating buckwheat in large amounts may cause toxic effects, such as a sensitivity to the sun, or photosensitisation.

Frequently asked questions