A raw food diet is a type of diet 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.

The possible benefits of a raw food diet are keeping you fuller for longer, promoting weight loss, preventing premature aging, reducing LDL cholesterol levels and combating constipation. This type of diet is rich in fiber, antioxidants and vitamins, and is also low in sugar and fats.

Before starting a raw food diet, you should consult a registered dietitian, as this diet is contraindication for some people, such as pregnant or breastfeeding women and patients with a compromised immune system from conditions like HIV, lupus and cancer.

How to start

A raw food diet is made-up of mainly fresh and raw foods, such as fruits, vegetables, tubers, seeds, nuts, mushrooms, legumes, lentils, beans and grains. These can also be juiced or consumed in dehydrated forms.

Some raw foods can also be heated to a maximum temperature of 48 ºC, like eggs, fish, poultry, beef, and unpasteurized dairy products.

What to eat

The foods allowed in a raw food diet are:

Raw fruits, such as apples, oranges, avocados, mangos, bananas, pears, grapes, cherries and papaya
Raw vegetables, such as cauliflower, lettuce, tomatoes, carrots, beets, spinach, radishes and kale
Sprouted legumes, such as beans, chickpeas, lentils and soybeans
Raw nuts, such as walnuts, almonds, cashews, Brazil nuts and hazelnuts
Raw seeds, such as flaxseed, chia, sesame, sunflower and pumpkin
Plant-based milks, made from hazelnut, rice, oat and coconut
Cold-pressed vegetable oils such as olive oil, flaxseed oil, avocado oil, and coconut oil

With a raw food diet, you can also eat raw and unprocessed unpasteurized dairy products, such eggs, as well as fish, beef and chicken.

3-day meal plan

The following table outlines a sample of how to organize your meals for 3 days:

Meals	Day 1	Day 2	Day 3
Breakfast	1 cup of manjo juice + ½ avocado with 2 tablespoons of oats	1 cup of hazelnut milk + 1/2 papaya	1 pear + 1 cup of rice milk
Morning snack	1 cup of smoothie with banana and oat milk + 30 g of walnuts	1 cup of soy milk + 2 slices of papaya with 1 tablespoon of flaxseed	Smoothie made with plant-based milk, apples, cinnamon and chia seeds + 1 Brazil nut
Lunch	4 tablespoons of cauliflower rice ' 3 tablespoons of germinated lentils + 1 sideplate of tomato, cucumber and onion salad with 1 teaspoon of olive oil + 1 orange	Raw spaghetti squash and carrots + salad made with mushroom, lettuce, cucumber, carrots and grated raw potato + 3 tablespoons of germinated soybeads + 1 guava	4 kale rolls with mung beans, spinach and broccoli + 1 tablespoon of sesame + 2 mushrooms + raw salmon + 1 teaspoon of olive oil + 1 kiwi
Lanche da tarde	Fruit salad with banana, apple, tangerine and watermelon + 1 tablespoon of chia seeds	Smashed avocado with 1 tablespoon of oats	Juice made with lemon and coconut water + 1 slice of melon
Dinner	Ceviche made with raw fish, tomatoes, red onion, pepper and salt + salad made with lettuce and spinach, seasoned with 1 teaspoon of olive oil + 10 grapes	Guacamole made with avocado, onion, pepper, tomato, lemon juice, olive oil and salt + salad made with grated radish, arugula and tomato + 1 tablespoon of ground walnuts	Slice of cabbage seasoned with olive oil + grated kale and carrots + raw tuna + 1 persimmon

The types and quantities of food consumed in a raw food diet can vary depending on each person's personal preferences and nutritional needs. Therefore, you are advised to consult a registered dietitian for a complete assessment and a customized meal plan.

Foods to avoid

When maintaining raw food diet, you should avoid the following foods:

Cooked fruits, vegetables, legumes, and grains
Cooked beef, eggs, chicken and fish
Roasted seeds and nuts
Refined vegetable oils
Coffees and teas
Pasteurized and processed dairy products

You should also avoid consuming ultra-processed foods, such as ice cream, processed meats, refined sugar, cakes and cookies.

Difference between fruitarianism and a raw food diet

Fruitarianism is a type of diet that consists of mainly eating raw fruits, seeds and nuts.

With a raw food diet, you can also consume raw legumes, grains, eggs, fish, raw poultry, raw meat, and unpasteurized dairy products.

Health benefits

The main benefits of a raw food diet are:

Reducing LDL cholesterol, due to low intake of sugar, ultra-processed foods and fats
Promoting weight loss, as it is rich in fiber and keeps you fuller for longer
Preventing premature aging, as it has great amounts of bioactive antioxidant compounds
Combating constipation, as it is rich in fibers that stimulate natural bowel movements

However, there are still no scientific studies that support that a raw food diet is healthier than cooked food diet. Some nutrients and bioactive compounds, like proteins, carotenoids and starches, are actually better digested and absorbed in the gut after cooking them.

Possible risks

The main health risk of a raw food diet is food poisoning, as raw foods, like unpasteurized milk, raw meats and eggs, can be contaminated with bacteria such as Escherichia Coli, salmonella and listeria.

Some raw foods, like legumes, are also high in tannins and phytates, which are compounds that interfere with the digestion and absorption of some nutrients. This can potentially lead to deficiencies.

Contraindications for this diet

A raw food diet is not recommended for people who are at a higher risk for contracting food-borne illnesses, such as pregnant or breastfeeding women, older adults, children and people with a compromised immune system from conditions like HIV, diabetes, cancer and lupus.

Furthermore, a raw food diet is also not recommended for people with gastrointestinal problems such as diverticulitis, gastritis and ulcers, as raw fruits and vegetables are more difficult to digest and can cause discomfort, excess gas and abdominal pain.

Raw food diet recipes

Some healthy and tasty recipes that can be included in a raw food diet are:

1. Creamy banana smoothie

Ingredients:

2 frozen bananas
1 tablespoon of honey
50 ml of water

Directions

Keeping the peel on, wash and chop the banana. Place all the ingredients in the blender and mix until cream. Serve while cold.

2. Zucchini noodles with white sauce

Ingredients:

1 zucchini
2 cloves of garlic
240 ml of coconut milk
4 basil leaves
Salt and black pepper to taste

Directions:

Wash and grate the zucchini. Peel and crush the garlic cloves and mix them with the coconut milk. Season the sauce with salt and black pepper, add the basil and pour over the zucchini.

3. Mango mousse

Ingredients:

2 large, very ripe mangos
frozen coconut milk
2 tablespoons of honey
1 teaspoon of chia seeds
2 mint leaves

Directions:

Wash, peel and remove the core from the mangos. Mix all ingredients in a blender and serve while still cold.