Research suggests that phytonutrients may help reduce the risk of heart disease, stroke, certain cancers, and type 2 diabetes. Phytonutrients may also help slow the aging process and enhance eyesight and brain function. Other important keys to health are pure water, sleep, rest, exercise, laughter, and love! Select basic ads. Create a personalised ads profile. Select personalised ads. Apply market research to generate audience insights.
Measure content performance. Develop and improve products. List of Partners vendors. At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and take the whole person into consideration. Prior to starting a new diet plan, consult with your health care provider or a registered dietitian, especially if you have an underlying health condition. The raw food diet is based on the theory that eating uncooked and unprocessed food can help you to achieve better health and prevent chronic diseases.
The human body produces its own enzymes to break down food, whether it's raw or cooked. The raw food diet has roots as far back as the late s when Swiss physician Maximilian Bircher-Benner, MD cured his own case of jaundice by eating raw apples. Some followers of the raw food diet might have started as vegetarian or vegan before making the switch to mostly raw foods. While most people who are on a raw food diet plan are vegan, some may eat raw animal products such as raw milk, cheese made from raw milk, or raw fish or meat.
Staples of the raw food diet are fruits , vegetables , sea vegetables, nuts , seeds, sprouted grains, and beans. Gently heating food is considered acceptable—the temperature just cannot go above degrees Fahrenheit.
The U. This diet may put people at risk for food-borne illness if raw meat and dairy are consumed. Foods like fresh fruits and vegetables are easy to identify as raw. Other ingredients, such as nut butter, agave nectar, almond milk , olive oil, soy sauce , and cocoa, aren't always raw. You can use vegetables in salads, smoothies, blended dressings, and soups. It's also possible to pickle your veggies or make them into noodles. Frozen vegetables that have been blanched or boiled before being frozen are not considered raw.
You can also look for sea vegetables, such as arame, dulse, kelp, wakame , and unroasted nori sheets. Fruit can be eaten whole, dried, dehydrated , or used in juices or smoothies. Frozen fruit is considered raw. Superfoods such as raw cacao powder, cacao nibs, carob powder, and goji berries are all permitted on a raw food diet. Look for raw and preferably organic nuts and seeds. They are easy additions to smoothies, pesto, butter, non-dairy milk, cheeses, gravy, cream, and ice cream. You can also use a dehydrator to make raw chia or flaxseed crackers.
You may need to read labels and take the time to find brands that comply with a raw food diet. Foods that have the words roasted, dry-roasted, toasted, cooked, or baked on the label are not raw. Neither are canned foods. Whole grains and legumes are still considered raw when they're sprouted instead of cooked.
Cooking protects from food-borne illnesses such as E. A raw food diet isn't recommended for pregnant women, children, older adults, people with weak immune systems, and those with medical conditions. There are no particular guidelines for when to eat on this diet. It is low in calories, which means you might want to eat more often.
However, since it is full of filling high-fiber foods , you may not feel as hungry. A raw food diet is compatible with vegetarian, vegan, and gluten-free diets. Following a raw food diet usually means learning a whole new way to prepare foods. Here are some of the most common methods used. Soaking and Sprouting. Weight loss is not usually the main aim of the raw food diet, but switching to raw food can lead to weight loss.
This article provides an overview of the raw food diet, including what to eat and avoid, how to prepare raw food, and the benefits and risks of this diet. Most people who follow the raw food diet eat only plant-based foods, making it a type of vegan diet. However, some people eat raw animal products or raw or dried meat, too.
People interpret the raw food diet and what it means in different ways. Some people will eat some cooked food, while others eat none.
For some people, it is a way of life, and for others, it is simply a dietary choice. Olives are usually too bitter to eat raw, and olives in tins have undergone a cooking process during manufacture. People on a raw food diet can eat olives if they are sun-cured. When preparing food in a raw food diet, people tend to follow certain strategies, such as soaking, dehydrating, and juicing foods.
The diet allows for chopping and blending foods. The only heating allowed is with a dehydrator, which is a device that blows hot air across food. People can eat many fruits and vegetables with no preparation, while others need some additional steps. Common methods for preparing raw foods include:. People can also make many desserts using raw ingredients, such as raw vegan lemon cheesecake using dates, coconut butter, and cashews.
Raw chocolate chip cookies are a popular choice, made from dates, cashews, and cacao nibs. Many people on a raw food diet believe that it makes the body better able to prevent and fight diseases, especially chronic conditions.
A review reports that following a plant-based but not necessarily raw diet has significant benefits for physical health and disease. Following a raw food diet can have a range of benefits, including improved health and weight loss. The next sections discuss some possible benefits. A raw food diet tends to be high in fruits, vegetables, nuts, and legumes, all of which are staples of a healthful diet.
Eating a range of these foods will provide plenty of vitamins , minerals, and healthful fats , and protein. Cooking destroys some nutrients, such as water-soluble vitamin B and vitamin C , so eating food raw ensures a better supply of these. Processed foods tend to be higher in salt, added sugars, and unhealthful saturated fats.
In my mind, the resulting increased consumption of these foods more than makes up for any nutrient losses caused by heat. Easy to follow? In fact, it may be a good diet for short-term use to initiate weight loss and dietary change. Long-term use is unsustainable and unhealthy without strategic deviations from this diet and the use of dietary supplements.
To make it healthier : A raw food diet may be worth considering for short-term use, particularly as a transition to more diverse healthy diet. Raw foods could also serve as the backbone of a very healthy diet that includes greater food diversity, especially sources of healthy oils and proteins. If you're going to cheat : For long-term use, eating something besides raw food is a necessity.
The most logical deviations are to include protein sources that bring this diet closer to a vegan diet adding plant sources of protein such as cooked soy products , an ovo-lacto vegetarian diet adding plant, egg and dairy sources , or a paleo diet adding lean meats. Conclusion : A healthy short-term diet that is difficult to follow long-term because of the limited food choices and the limited amounts of protein and some important nutrients.
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