Pros and cons of Raw Food Diet

By  , Expert Content
Jan 17, 2013

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Most raw food diets are frequently strictly vegetarian. But in some raw food diets unpasteurized dairy products, raw meat, raw eggs, and sushi are also eaten.


Most people consider that foods should be cooked or heated above 116 to 118° Fahrenheit. But people who believe in raw food diets consider that cooking destroys the food’s enzymes and many of it’s nutritional benefits.



raw food



Advocates of raw food diets say that risk of diseases such as diabetes and high blood pressure is increased by eating processed foods, animal products, pasteurized foods, and foods with chemical additives.

Raw food diets you can eat

  • Fruits and vegetables
  • Nuts, grains, and seeds
  • Herbs and spices
  • In some diets unpasteurized dairy products, raw meat, raw eggs, and sushi are also eaten.
  • Some raw food diets allow limited amount of cooked foods like boiled pasta or a baked potato. But these foods must be less than 25% of your total daily foods.


Raw meat in raw food diet is usually fish or poultry. The foods in this kind of diet may be blended, dehydrated, or juiced. If you are on raw food diet at least 75 percent of your food should be uncooked or raw.


The theory of raw food diet is that it is hard to overeat if you are on raw food diet. During raw and vegetarian diet you can eat as much as you want.

The Raw Food Diet: Pros

  • As the diet contains whole foods and fresh products it is considered healthy. Limiting processed foods and foods with chemical additives is another major benefit.
  • The diet is rich in fiber as it includes plenty of fruits, vegetables and whole grains. Raw food diet has plenty of anti-oxidants, as the diet relies heavily on fruits and vegetables. Antioxidants help to protect your cells from damage.
  • As it is very difficult to overeat if you are on raw food diet, you will almost certainly lose weight.
  • The diet has limited amount of saturated fats, contains plenty of antioxidants, and other high minerals and vitamins it is healthy for your heart.

The Raw Food Diet: Cons

  • The major drawback of raw food diet is that it is very hard to sustain.
  • You will need lots of time to shop for your raw diet and after that it takes a lot of make a raw food diet appetizing.
  • As in most raw food diets animal products are limited you may develop mineral and vitamin deficiencies (like vitamin B, calcium, iron). You may have to supplement vitamins if you are on raw food diets.
  • Eating uncooked meat and dairy increases the risk of several infections.  
  • According to experts the diet is not nutritionally safe for children, nursing mothers, or pregnant women.

The Raw Food Diet: Short-Term and Long-Term Effects

Raw Food Diet is good for short term as it contains low-calorie, good quantity of healthy food choices and is filling. But it is a type of diet that is very hard to sustain in the long term. It is not a realistic long-term option as the number of foods you can eat are very limited and raw foods are not very appetizing. Some experts say that you may follow raw food diet for a short term to lose weight and then slowly move to healthy, more traditional diet.


Image Source : Getty


Read More : Diet & Nutrition


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