Vegan raw foods featuring dehydrated beet and carrot patties.

Raw Food Diets: An Introduction to Uncooked Vegan Cuisine

Raw food diets shun all forms of cooking. Most raw foodists are largely or entirely vegan. If you find yourself eating too many processed vegan foods, eating some raw foods can move your diet in the right direction.

What is a Raw Food Diet?

Raw food refers to any sort of food that hasn’t been cooked. Adherents believe that normal cooking temperatures reduce food’s healthfulness.

Not all raw foods are vegan. Honey is a common ingredient; one that is easily replaced by maple syrup, rice syrup, or agave nectar. Some adherents of raw foodism consume unpasteurized dairy, raw eggs, and even uncooked meat. That said, the vast majority of raw food cookbooks are largely or entirely vegan.

How Do “Raw Food” and “Live Food” Diets Differ?

The terms “raw foods” and “live foods” are interchangeable. Since the former term is slightly more popular, that’s what we’ve used for this article.

What Are the Benefits of Eating Raw Foods?

Raw foodists advocate refraining from heating food above 104 to 118 degrees Fahrenheit, asserting that higher cooking temperatures destroy the food’s enzymes. While this claim is technically true, nutritionists counter that all food-based enzymes are promptly destroyed anyway by stomach acid.

Regardless, basing a significant portion of your diet on fresh, minimally processed food undoubtedly makes a strong sense. There’s certainly no denying that some cooking methods, particularly deep frying, degrade your food’s nutritional value and generate unhealthful substances.

Raw food adherents often claim miraculous health benefits accompanied switching to a raw food diet. But many people who embrace this diet fail to thrive. The raw foods literature is certainly full of quacks.

What are the Hazards of Raw Food Diets?

While it’s true that cooking reduces or destroys some nutrients, it also makes a great many foods easier to digest—and thereby can improve absorption of many nutrients.

What’s more, cooking makes many foods not just more digestible, but more appetizing. For instance, many vegans rely on cooked beans, tofu, and soy milk as a primary source of protein. None of these foods qualify as raw. So raw food adherents can miss out on these important sources of protein.

So there are advantages and disadvantages to eating raw foods. As the amount of raw foods in your diet increases, so too does the effort needed to meet nutritional needs.

It’s fair to say that vegans need to take a little more effort than omnivores to get sufficient nutrients. Raw foodists must put massively more effort into assuring proper nutrition than do either meat eaters or vegans.

Fringe Diets and Beliefs

Every sort of diet, from carnivore to keto to raw foods, has quacks promoting this way of eating while dispensing faulty nutrition advice. No specialized diet features so much hazardous advice as that promulgated by raw foodists. Raw foodism also opens the door to frankly insane dietary philosophies like fruitarianism and even breatharianism. It’s a rabbit hole that often leads adherents to adopting ill-advised yet hilarious health practices. Sure, it start innocently enough with a flaky but sincere fixation on super foods. But the next thing you know, you’re reading books advocating madness like perineum sunning and urophagia (drinking your own piss).

In my personal experience, I’ve noted that a great many long-term raw foodists are in visibly poor health. But a handful of adherents clearly thrive. With that in mind, anyone transitioning to a diet made up primarily of raw foods needs to do it with great care and find reliable sources of nutritional information.

What do Raw Foodists Eat?

The diet primarily consists of fruits, vegetables, nuts, seeds and sprouted whole grains. Gentle preparation methods that rely on soaking, blending, or dehydration produce delicious and satisfying meals.

Perhaps the most surprising aspect to raw foods is that the cuisine, when prepared well, tastes incredibly delicious. A skillful raw foods chef can produce an intensity of flavor, coupled with textures and aromas, that are not exceeded by anything in the world of cooked food. This is especially true for raw food desserts, many of which are certain to rank among the tastiest treats you’ll ever eat.

What are the Most Popular Raw Foods?

Just like the food at Taco Bell, you’ll often find that raw food recipes commonly consist of variations of the same dozen ingredients. These ingredients show up in endless variations:

Raw food diet are easier to follow in warmer climates, in part because of the abundance of delicious tropical fruits and coconuts. In particular, bananas and avocados are mainstays of many raw food diets.

And here are some of the most common meals eaten by raw foodists:

  • Fruit Smoothies
  • Juices and Smoothies
  • Blended Vegetable Soups
  • Salads
  • Coconut Yogurt
  • Dehydrated Fruit, Kale, Crackers, and Cookies

Raw Food  Cookbooks

There are dozens of cookbooks that cater to raw foodists. Some popular recent titles include:

Kitchen Equipment:

A number of kitchen items are commonly used in raw food cuisine. Our cookware guide will give you great recommendations for juicers, blenders, salad spinners, and food processors. These appliances in particular are widely used by raw foodists.

Two more appliances heavily used for this style of food preparation include dehydrators and vegetable spiralizers.

Related pages: vegan nutrition, guide to vegetables, salads, and fruits

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