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Eating your food raw sounds like a terrible idea at first. However, a raw food diet is about more than surviving on boring, undercooked meals. This diet combines veganism and raw food to present a healthy way of eating.
If you’re not a fan of spending hours in the kitchen baking, grilling or sauteing, then this diet might just be what you’re looking for. In this article, we review the raw food diet and its benefits, risks, and give a guide that will get you started.
The raw food diet is a dietary system that goes back to the basics. It involves eating vegan, organic foods that are uncooked, unprocessed, and not heated above 118 degrees Fahrenheit. Raw foodists consider this temperature to be high enough to cause major damage to nutrients in plants and other living things (9).
Raw foodism has two main camps: fruitarians and vegans who follow an animal-free diet of fresh, whole fruits and vegetables, seeds and nuts, sprouted grains and legumes (especially soybeans), tubers such as potatoes or yams – most of which either grow underground or on vines – simple sugars like honey, herbs such as mint and basil leaves.
In addition, some raw food enthusiasts also include seaweed (both the kelp and nori under categories of seaweed), sea vegetables, sea salt, and water.
Read More: Fruitarian Diet: Is Eating ‘Nature’s Candy’ For Breakfast, Lunch, And Dinner Healthy?
According to raw foodists, there are several advantages associated with a diet made up of uncooked foods that have not been processed or cooked in any way. While critics say that eating this way can lead to malnutrition and lethargy, proponents of the raw food diet argue that it is a pro-active lifestyle choice to live healthier and prevent degenerative diseases (6).
The diet is not only a choice for those looking to lose weight, but also a philosophy of food consumption. By eating fresh fruits and vegetables, you are consuming them in their most natural form – which means they have full nutritional value. This makes the diet practical to follow, as it eliminates processed foods from your life. Intake of ultra-processed foods increases the risk of chronic diseases such as hypertension, obesity, diabetes and cardiovascular diseases (8).
Also worth noting is the fact that raw food contains more enzymes than cooked foods – so you are getting much of it when eating uncooked foods. The process of cooking sometimes strips food of its most valuable elements (nutrients) because heat destroys some of them (1).
A major benefit associated with this type of diet is that it may help fight diseases like cancer by increasing your nutrients’ absorption rate. You’ll be eating more fruits and vegetables, which are associated with better health and disease prevention. In addition, the fiber found in raw produce is great for the digestive system and helps regulate blood sugar levels and cholesterol content in the body (5).
The raw food diet is an option for people who are looking to lose weight because it naturally reduces calorie intake. Most of the foods you are able to eat on a raw foods diet are both low in calories and highly filling. Several studies show that it promotes weight loss, although researchers have found that following a raw foods diet long-term can lead to too much weight loss, resulting in underweight and menstrual disturbances (2).
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To start with, you will be able to save money by preparing your own homemade versions of delicious foods such as cookies (raw chocolate brownies), lasagna (vegetable pizza) or cocktails (the fresher the fruit juice, the better). Making food from scratch also means you are in control of what goes into your body.
In addition, proponents argue that cooking removes much of the essential nutrients found in foods. For example, vegetables suffer a loss of 50 percent or more of their vitamin C during the boiling process, and many minerals are lost when they change form (3). However, alternative cooking methods can also be used to preserve nutrients in lieu of restricting to only raw foods.
The biggest risk associated with a raw food diet is that it can easily lead to malnutrition. Most of the foods in this type of diet are fruits and vegetables, which are low in protein and calories (7). This means you may feel malnourished if you do not consume sufficient calories, protein, or certain vitamins while trying to follow an all-raw lifestyle.
Consuming a majority of raw foods can also cause complications for your intestines since these items have a higher amount of fiber and water than cooked foods. Since they are harder to digest in raw form, overconsumption can lead to diarrhea and/or constipation – both painful experiences that aren’t ideal for anyone (7).
Read More: 10 Principles of Intuitive Eating for Those Who Are Eager To Get Off The Diet Roller Coaster
The biggest question many raw food dieters have is what to eat. There are two ways to approach this question: you can either live on nothing but fruit and vegetables, or you can focus on vegan foods that include more items such as grains and legumes. The first option works well for people who wish to take a “purist” approach towards eating raw – while the second offers variety in your diet choices.
Believers of this way of eating advise a raw food diet meal plan beginners based on 40-50 percent carbohydrates (roughly four to five servings per day), 20 percent protein, and around 30 percent fats (a few servings of avocado, nuts, and/or seeds every day should be enough).
If you’re making a raw food diet weight loss meal plan, you’ll have to adjust your macros accordingly just like you would with any other weight loss diet (4). Probably lower the carb content and increase the portions of protein and healthy fats. On the other hand, a raw food diet muscle gain meal plan would have more protein, moderate carbs, and less fat depending on your target gains.
Here’s a simple raw food diet meal plan for someone starting out on this way of eating:
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The raw food diet is said to be beneficial for maximum nutrient absorption since without being subjected to heat, all enzymes and nutrients remain intact. It can also lead to adopting habits such as eating more fruits and vegetables, than are positive for overall health and well-being. However, it’s also a bit restrictive when compared to other traditional diets, and may lead to excessive weight loss and malnutrition in the longer term. To make sure you are getting enough essential nutrients and energy, you’ll need to plan out your meals and may want to consult with a dietitian.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!