“The goal is to eat foods in their natural state,” explains Pam Fullenweider, R.D., M.S., a registered dietitian. “The theory is that heat in cooking destroys enzymes needed for digestion and creates toxins in our bodies. There is no scientific evidence that supports this idea.”
You can eat vegetables, fruits, sprouted beans, sprouted grains, nuts, and seeds on the raw food diet. Blending, juicing, drying, fermenting, pressing, and soaking are all acceptable methods of preparation—meaning that oils, nut butters, nut milks, cold-brewed drinks, and dried fruits are all fair game.
Obviously, eating more plants comes with a slew of health benefits. “Because the diet is generally a plant-based diet, it includes fresh, raw fruits and vegetables which contain antioxidants, vitamins, minerals, and fiber, which help reduce inflammation in our bodies,” Fullenweider says.
Because plants are high in fiber, they digest slowly and help you feel more satisfied for longer, cutting down on cravings between meals. They’re also lower in calories, meaning this diet will likely spur weight loss, Fullenweider explains, especially if you give up processed foods entirely.
And it’s long been known that plant-based diets are linked to lower likelihood of chronic disease, Levin adds. One 2019 study, for example, found that plant-based eating was associated with lower rates of cardiovascular disease, cardiovascular mortality, and even all-cause mortality in middle-aged adults.
