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Raw Food: The Pros and Cons of the Raw Diet

Published: 25/04/2022
Katarzyna Kieszkowska
She holistically guides clients and creates educational programs. She continues to expand her knowledge of nutritional medicine, food therapy, natural approaches to health and lifestyle. She is passionate about a healthy lifestyle.

Date of the last update: 25.04.2022

Having a slim and healthy body is something many of us dream of. But it often takes hard work to reach this goal. Hitting the gym, aerobics and cycling alone are not enough without a proper diet. There are many types of diets, including alternative ones such as the raw diet. Chances are many of you have not heard this term before. What does “raw diet” mean? What are the pros and cons of it?

Table of Contents:

  1. The raw diet: what it is
  2. Raw food rules
  3. The pros and cons of the raw diet
  4. Summary

You can read this article in 4 minutes.

The raw diet: what it is

The raw diet is mainly composed of raw plant foods but it can also include animal foods such as raw eggs, milk, dairy products and thermally unprocessed meat. Creators of the raw food diet have discovered that proteins congeal (become denaturated) at 47–48 degrees Celsius. They claim that the resulting change in protein structure can be bad for you, because the human body was not originally adapted to digesting thermally processed foods. On top of that, high temperatures render mineral compounds less accessible to our bodies, and temperatures above 47 degrees Celsius can potentially harm vitamins. The diet creators argue that a raw diet should be based on vegetables and fruit but they also encourage eating soaked legumes, nuts, seeds, cold-pressed oils, as well as raw meat, eggs and fish.

The proponents of the diet believe that it can provide protection against developing medical conditions such as hypertension, diabetes, autoimmune diseases and obesity.

Here are the essential components of the food pyramid of raw diet:

  1. leafy green vegetables,
  2. raw vegetables and fruits,
  3. sprouts and legumes,
  4. nuts and seeds,
  5. herbs, spices, grasses and seaweeds,
  6. cold-pressed oils and yeast.

Contrary to what you might think, you don’t have to eat all your foods raw. The following methods of food processing are allowed:

  • Drying – some dryers enable you to dry your food at low temperatures. They can also be used to make bread from raw seeds.
  • Soaking – grains, seeds, nuts and legumes can be soaked in water overnight at room temperature and then rinsed in the morning. This process releases valuable nutrients.
  • Sprouting ‒ soak your seeds and put them in a jar. If you rinse the seeds regularly for a few days, they will sprout. The sprouts can used in salads and other meals.

Raw food rules

Every diet has its own set of rules that must be followed in order to reap its full benefits. When it comes to the raw food diet, a few things must be remembered:

  • As I’ve already mentioned, your food must not be processed at temperatures above 47 degrees Celsius. Research has shown that temperatures above 48 degrees Celsius can destroy valuable enzymes, which help digestion and have other health benefits. Frozen foods should also be avoided as they are poorer in nutrients.
  • Drink enough water. Don’t overeat but also don’t watch your portions too much. Eat three main meals a day at regular times and don’t skip the dessert. Don’t snack while on a detox.
  • Drop coffee, fizzy drinks, juices and alcohol from your diet when you go into and come out of a detox and during its cleansing phase. It is also important to drink 30 minutes before and after meals, not during meals.
  • Prepare your meals fresh. Never make them in bulk. If prepared in advance and stored in the fridge for a long time, raw meals lose active substances and nutrients.
  • Wait a few hours after each meal before sitting down to the next. The food needs time to become completely digested.
  • Eat fruit before midday. Fresh fruit is the best source of vitamins but eating fruit before noon has one advantage – the liver metabolises sugars better during the morning and pre-morning hours.

The pros and cons of the raw diet

Supporters of the raw food diet claim that it helps get rid of toxins from your body. They don’t recommend thermal processing because it can destroy some vitamins and minerals. In addition, baking, frying and cooking release acrylamide, which has an adverse effect on the heart and can lead to atherosclerosis. Raw diet enthusiasts also argue that the diet is conducive to weight loss and relieves the digestive system. It must be remembered, however, that the transition to a raw diet must be gradual. 

Detractors of the raw food diet claim that consumption of thermally unprocessed animal products can lead to a serious poisoning of the digestive system. What’s more, eating certain types of meat can result in parasite infections. A raw food diet can also lead to deficiencies in certain vitamins and minerals, while an abundance of fibre may irritate the intestines. 

Explore more: Animal products from organic sources

Summary

Making the switch to a raw food diet can be challenging. It will definitely be much easier for those who are not alien to vegetarianism or veganism. If you cannot imagine a diet without animal protein, which is an essential building block of the body, raw food is not for you. Also, this diet can make you feel cold on chilly days. If it does, use plenty of warming spices such as ginger or cinnamon. The flip side is that some people are not particularly fond of them.

Katarzyna Kieszkowska
She holistically guides clients and creates educational programs. She continues to expand her knowledge of nutritional medicine, food therapy, natural approaches to health and lifestyle. She is passionate about a healthy lifestyle.