What is the Raw Food Diet? Health Benefits & Meal Plan

The raw food diet is becoming increasingly popular across the world. When it comes to eating healthily, the raw food diet is the way to go. A raw food diet consists mostly of unprocessed whole foods, plant-based meals, and organic foods with high nutritional content.


Raw food offers several health and fitness benefits, and its principles include only consuming unfrozen, unprocessed, plant-based foods.


Consuming raw, plant-based cuisine can not only assure physical well-being, but also help to avoid major medical diseases.





What Is a Raw Vegan Diet?

Veganism is divided into two categories: raw veganism and veganism. It, like veganism, forbids all meals derived from animals.


It then introduces the notion of raw foodism, which states that foods should be consumed fully raw or cooked to temperatures below 104–118°F (40–48°C).


Fruits, vegetables, nuts, seeds, sprouted grains, and legumes are common components of a raw vegan diet. It is also naturally low in processed meals. They believe that raw and minimally heated foods are more nutritious than cooked ones.


Alternative meal preparation methods, such as juicing, blending, soaking, sprouting and dehydrating, are used instead of cooking.


Some proponents also believe that a raw vegan diet provides all the nutrients humans need — which is why supplements are often discouraged.


Types of Raw Food Diet

There are three sorts of raw food diets that cater to those who are not just vegan, but also vegetarian and omnivorous:


  • Raw vegan diet: This diet focuses solely on plant-based meals and excludes all animal products.

  • Raw vegetarian diet: This diet consists of plant-based meals, raw eggs, and unprocessed dairy products.

  • *Raw omnivore diet: A plant-based diet supplemented with raw animal products and raw dried meat.

Since Anahata Wellbeing is dedicated to plant based diets, we will only focus on the Benefits of the Raw Vegan/Vegetarian diet.


Foods you can eat


While raw food may not appear to be attractive, there are several acceptable choices available. Here is a list of raw foods that are both edible and healthful.


· Fresh, dried, juiced or dehydrated fruits

· Raw, juiced or dehydrated vegetables

· Raw nuts and seeds

· Uncooked grains and legumes (sprouted or soaked)

· Raw nut milks

· Raw nut butters

· Cold-pressed oils

· Fermented foods like miso, kimchi and sauerkraut

· Seaweed

· Some sweeteners, such as pure maple syrup and unprocessed raw cacao powder

· Condiments, including vinegars and unpasteurized raw soy sauce




Foods You Cant Eat


If you want to stick to a plant-based, unprocessed whole food diet, you must learn to avoid certain items.

· Cooked fruits, vegetables, grains and legumes

· Baked goods

· Roasted nuts and seeds

· Refined oils

· Salt

· Refined sugars and flours

· Pasteurized juices

· Coffee and tea

· Alcohol

· Processed foods and snacks, such as chips and pastries





Health Benefits of a Raw Food Diet


The raw food diet is abundant in nutrient-dense plant foods. It has also been connected to a number of health advantages:


May Improve Heart Health

A raw food diet may benefit heart health since it emphasizes fruits and vegetables, both of which have been associated to lower blood pressure and a lower risk of heart disease and stroke.


This diet also contains a lot of nuts, seeds, sprouted whole grains, and legumes. According to research, these meals may enhance blood cholesterol levels and reduce your risk of heart disease.


May Reduce Your Risk of Diabetes


A raw food diet may also lower your chances of developing diabetes. Again, this might be owing in part to its emphasis on fruits and vegetables, which have been associated to a decreased incidence of type 2 diabetes. This diet is also high in fiber, which has been associated to reduced blood sugar levels and enhanced insulin sensitivity.


May Aid Weight Loss


A raw vegan diet appears to be highly successful in assisting people in losing weight and keeping it off. In reality, research show that raw food diets, including raw veganism, result in reduced levels of body fat.


May Improve Digestion


The high fiber content of entire plant meals may aid with digestion. Raw vegan diets are abundant in fiber, both soluble and insoluble. Insoluble fibers bulk up your stools and help food pass more rapidly through your digestive tract, lowering your chances of constipation. Soluble fiber is also useful because it feeds the healthy microorganisms in your gut. In turn, these beneficial bacteria generate nutrients such as short-chain lipids, which aid in the reduction of inflammation in the gut. They may also help with the symptoms of IBS, Crohn's disease, and ulcerative colitis.





Simple Raw Food Diet Plan


A 7-Day Meal Plan for the Raw Food Vegan Diet

Wondering what you’ll eat on a raw vegan diet? Here’s some meal inspiration:


Day 1

Breakfast: Two homemade date energy bites with a serving of berries

Lunch: Raw tacos with cabbage, carrots, avocado, sprouted lentils, and cashew dressing

Dinner: Pizza on a flaxseed crust topped with tomatoes, pine nuts, and basil

Snack: Grapes and two raw vegan cookies


Day 2

Breakfast: Smoothie made with fruit, rolled oats, chia seeds, raw nuts, and raw almond butter, which is made with raw almonds and not roasted almonds

Lunch: Raw zucchini noodles (Zoodles) with creamy garlic cashew sauce

Dinner: Thai-style raw peanut zoodle salad with sliced veggies

Snack: Two homemade energy bites, fruit salad, and a raw vegan brownie


Day 3

Breakfast: Banana with two spoonfuls of raw almond butter

Lunch: Chilled cucumber soup with avocado slices and sprouted quinoa

Dinner: Lettuce wraps stuffed with raw sprouted lentil patties, sprouted quinoa, diced peppers, tomatoes, cucumbers, and avocado

Snack: Trail mix with dried fruit and raw nuts


Day 4

Breakfast: Smoothie made with fruit, rolled oats, chia seeds, raw nuts, and raw almond butter

Lunch: Spiralized carrots with sun-dried tomatoes, fresh tomatoes, basil, and cashew dressing

Dinner: Raw vegan lasagna with a side of gazpacho and slices of avocado

Snack: Raw vegan brownie


Day 5

Breakfast: Raw overnight oats with a spoonful of nut butter and banana slices

Lunch: Spinach salad with raw sprouted quinoa, raspberries, walnuts, edamame, and avocado dressing

Dinner: Kale salad with diced veggies, raw sprouted lentil patties, and cashew dressing

Snack: Spoonful of raw almond butter and raw seeds, and a bowl of mixed fruit


Day 6

Breakfast: Smoothie bowl with rolled oats and topped with sliced banana, raw nuts, coconut, and chia seeds

Lunch: Salad topped with broccoli, sliced carrots, sprouts, and lentil patties

Dinner: Cauliflower rice with smashed avocado, mushrooms, and sprouted lentils

Snack: Two homemade energy balls, and a slice of raw carrot cake


Day 7

Breakfast: Acai bowl with fresh fruit, sliced banana, nuts, seeds, and raw nut butter

Lunch: Greek salad with tomato, cucumber, onion, olives, olive oil, and sprouted quinoa

Dinner: Spiralized zucchini with fresh tomatoes, basil, and creamy cashew dressing

Snack: Smoothie made with banana, raw vegan protein powder, coconut water, and nut butter




Our Thoughts


When properly planned, a raw vegan diet contains nutritious fruits and vegetables, nuts, seeds, sprouted grains and legumes, and may decrease the risk of diabetes and heart disease, as well as help weight reduction and digestion.


If you decide to give the raw vegan diet a try, make sure it provides you with enough calories. It’s also best to add supplements whenever necessary to meet all your daily nutrient needs.


Let the Anahata Wellbeing Team help you on your journey to a Healthier, Happier lifestyle. To find out more about our Wellbeing Programs, CLICK HERE.

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