The raw food diet has emerged in recent years as one of the newest trends in culinary wellness and health. The sudden popularity peaked my interest in the diet beyond simply knowing that raw foodism avoids cooking foods above a certain temperature in the name of preserving nutritional value. I wanted to know—is this lifestyle choice worth pursuing, or is it simply another diet fad?
The History of Raw Food
The basis of the raw food movement is that the original human diet was raw and vegetarian. Before humans discovered fire, and subsequently how to cook food with fire, they were foragers.1 Fast-forward to ancient Roman and Grecian times, and many people continued to be vegetarian. However, since tofu and noodles did not yet exist, being vegetarian meant mostly eating raw vegetables and fruits.2
The raw food diet as a concept came into being about 150 years ago.3 French and German nuns and monks brought back the practice of a raw food diet, as well as fasting, starting in the 18th Century aiming to improve their physical and spiritual health. Soon, the European aristocrats, physicians and nutritionists caught on.4 One of the earliest health advocates was Sylvester Graham, the inventor of the graham cracker. Along with championing raw food, he also practiced brushing his teeth, sobriety, and eating whole foods (such as wheat instead of white bread). At the time, which was the early 19th century, all of these practices were very controversial.5
There were many books and studies published in the 20th century telling of the raw food diet’s ability to heal serious illnesses. For example, Kristine Nolfi, who was a physician in Denmark, coined the term “living food” and published a book in 1955 called Raw Food Treatment of Cancer after successfully battling breast cancer with a raw food diet.6 In 1985, Harvey and Marilyn Diamond published Fit for Life, a raw food diet book that became a New York Time’s bestseller.7 This book brought the diet to the masses, and it has remained a trendy alternative to vegetarianism ever since.8
The Modern Raw Food Diet
Currently, eating a raw food diet means primarily eating unprocessed and uncooked foods. A food is considered “raw” if it has not been exposed to temperatures over 115°F.9 Proponents of the raw food diet believe that heating food above this temperature destroys vital enzymes and vitamins.10 While many people who follow the raw food diet choose to be vegan, animal products are allowed as long as they are uncooked. For example, raw foodism allows milk, but it has to be unpasteurized.11
Pros of the Raw Food Diet
There are many health benefits to the raw food diet, at the least because it encourages the increased consumption of vegetables and fruits and discourages the consumption of processed foods, which are usually loaded with white flour, sugar, and preservatives. Supporters of raw foodism have claimed that this diet can cure many types of ailments from headaches and allergies to arthritis and diabetes, to even cancer. For those looking to lose weight, the raw food diet could be effective since it cuts out fattening, processed foods.12
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Cons of the Raw Food Diet
Before diving into a raw food lifestyle, there are several downsides to think about. First, unless you find safe ways to consume raw meat, it is unlikely that you will intake enough protein, iron, calcium, or B12 vitamins, all of which are commonly found in animal products. You will likely have to take a vitamin supplement to make up for this. Second, it is important to remember that while cooking can remove certain vitamins (like B and C) from food, it can also boost certain vitamins, such as beta-carotene and lycopene.13 Another example of cooking enhancing the nutritional value is the biotin source found in eggs. Biotin promotes healthy hair, skin, and bones. However, raw eggs contain avidin, a protein that deactivates biotin. Therefore, eggs must be cooked in order for humans to receive the benefits of biotin.14 Third, the raw food diet can be a little on the expensive side. The diet strongly relies on appliances such as juicers, blenders, and dehydrators, none of which are inexpensive.15
My Takeaway on Raw Foodism
I think that the general tenets of the raw food diet – eat more fruits and vegetables and less processed foods – are very beneficial to anyone’s health. However, I don’t think that eating a 100% raw food diet is necessary to live a healthy life. Even some proponents of the raw food diet suggest aiming only for 75% of your diet to consist of raw foods.16 At the end of the day, it seems as though whether your vegetables are raw or cooked is beside the point—the point is that you are eating vegetables and not Twinkies.
