What does the raw food diet consist of?

Nutrition article posted on Jan 30, 2009 by Joséphine Beck, Digestive Care Advisor

Because the raw food diet is based on unprocessed and uncooked plant foods, this diet is very rich in nutrients needed for health improvement. Changing to a raw food diet can help with fat reduction, energy levels, cholesterol, digestion, but also skin appearance. Here is a resume of how the raw food diet works and what it consists of.

What does the raw food diet consist of?
What can I eat or not eat on a raw food diet?
Does the raw food diet work?
Useful links

What does the raw food diet consist of?

The raw food diet consists mainly of fresh fruit and vegetables. Sprouts, seeds, nuts, grains, legumes, seaweed, beans, nuts, dried fruit, and young coconut milk are also part of the diet.

At least 75% of the diet should be raw and the rest can be heated as long as it stays below 116 F. Heating above this temperature is believed to destroy enzymes and decrease the nutritional value of foods.

The raw food diet also consists of alternating several cooking techniques: juicing and blending fruits and vegetables, sprouting seeds, grains and beans, soaking nuts and dried fruits, and dehydrating fruits. The idea is to make food more digestible and allow your organs to work better.

What can I eat or not eat on a raw food diet?

Fruits and vegetables

You should eat mainly fresh fruits and vegetable (at least 75% of your diet). Try to buy organic and fresh fruits and vegetables - as much as you can afford.
Be careful with dried fruits since they are usually cooked above 116F. Choose sun dried foods or dehydrate your foods at home - with a dehydrator or in the oven, but it takes much more time.

Nuts and seeds

It is better to eat them raw, in the shell, unsalted and unroasted. Almonds are the best: they are rich in flavonoids, vitamin E, and good fats; an excellent combo for your skin. Sunflower and pumpkin seeds are also good choices. Try to avoid peanuts and walnuts as they are very acidic. Eat seeds and nuts that also contain omega 3, such flax and hemp seeds, to get a proper ratio of essential fatty acids. Be sure the seeds and nuts you buy are not rancid...

What you should NOT eat on a raw food diet to get better results:

Sweeteners

Avoid table sugar or even maple syrup and agave nectar which are not raw. You could use stevia or raw honey as an alternative.

Foods that give your liver a hard time

The other things you should avoid for your skin health even if they are raw: alcohol, dairy, vinegar, and products containing too many saturated fats or trans fats. The raw food diet is a detox diet which helps accumulated toxins to be eliminated. While on this kind of diet, you should avoid foods and other things that lead to toxin build-up.

Does the raw food diet work?

Most people have very good results with the raw food diet. It helps with weight loss, energy levels, cholesterol, digestion, and skin health, and really helps to detoxify your body.

However eating only raw foods can be quite aggressive for your system and is not appropriate for everybody, for example pregnant or breastfeeding women, children, people with anemia, who have bone issues or who live in colder climates.

One must also be aware that certain nutritional deficiencies can occur on the raw food diet, including: vitamin B12, calcium, iron, proteins, and calories. You could supplement your diet with a good source of greens such as: wheatgrass, blue green algae, spirulina, chlorella, etc. But be careful if you choose to do this raw food diet and ask your practitioner for supplementation or if you experience unusual symptoms.

Useful links

Raw foodism (Wikipedia)
The Raw Revolution (Life Extension magazine)

Disclaimer: the information provided on this article is for educational and informational purposes only. It should not be used as a substitute for the advice of an appropriately qualified and licensed practitioner.