The Raw Food Diet: Benefits, Risks, and What You Need to Know

This diet primarily consists of raw fruits, vegetables, nuts, seeds, and sprouted grains, all prepared without heating above 118°F to maintain their natural enzymes. Proponents believe that cooking diminishes these enzymes, which are vital for digestion and nutrient absorption. However, experts like dietitian Abbey Sharp note that our bodies produce necessary digestive enzymes, and many food enzymes are broken down by stomach acid regardless.

Adopting a raw food diet can lead to increased consumption of plant-based foods rich in antioxidants and phytonutrients, potentially reducing inflammation and lowering the risk of chronic diseases such as cancer, heart disease, and diabetes. Nutritionist Robin Foroutan emphasizes that incorporating raw fruits, vegetables, nuts, seeds, and fermented foods can be beneficial.

While the diet encourages healthy eating habits, it also eliminates certain foods that require cooking, such as pasteurized dairy, meats, and grains, which can lead to nutritional deficiencies. Cooking enhances the digestibility of some foods and increases the bioavailability of nutrients like lycopene in tomatoes. Foroutan advises that a balanced approach, including both raw and cooked foods, is generally more sustainable and healthful.