The Raw Food Diet

The raw food diet is followed by those who avoid cooking as much as possible to take advantage of foods’ full nutrient content. The principle behind raw foodism is those plant foods in their natural state are the most wholesome for the body.

The raw food diet is not a weight-loss plan; it is a lifestyle choice. People who practice raw foodism eat only uncooked and unprocessed foods, emphasizing whole fruits and vegetables. Staples of the raw food diet include whole grains, beans, dried fruits, seeds and nuts, seaweed, sprouts, and unprocessed produce. As a result, food preparation mostly involves peeling, chopping, blending, straining, and dehydrating fruits and vegetables.

This eating method’s positive aspects include consuming foods that are high in fiber and nutrients and low in calories and saturated fat. However, the raw food diet offers little protein, dairy, or fats, which can cause deficiencies of vitamins A, D, E, and K. Also, not all foods are healthier uncooked, such as spinach and tomatoes. Also, cooking eliminates potentially harmful microorganisms that can cause foodborne illnesses. Therefore, people who primarily eat raw foods should thoroughly clean all fruit and vegetables before eating them. Poultry and other meats should always be cooked before eating.


  • Emphasizes whole foods
  • Focuses on nutritionally-rich foods


  • Not entirely evidence-based
  • Very restrictive and limits protein and healthy fat intake
  • Could encourage the development of foodborne illness
  • Extremely difficult to follow
  • High in fiber, which can cause essential nutrient deficiencies