Raw Food Diet: Pros and Cons

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Raw Food Diet: Pros and Cons

Raw food diets are on the rise and are generating a great deal of buzz. Many people including celebrities are considering changing their eating habits and adopting this way of life. If you don't want to go full raw just yet you can mix it up by doing an 80/20 raw diet, meaning you can eat 80 percent raw and 20 percent cooked foods. This ratio can be changed to whatever fits your needs best.

When considering how to go about starting a raw food diet many questions arise. Below are what we think are the most important pros and cons about this lifestyle.


Eating a raw diet means focusing on consuming mainly plants and less on consuming dairy, fish, meat, poultry, and eggs. Since most of the daily intake will be raw fruits, vegetables, nuts and seeds this diet will be low in sodium and unhealthy fats and free of added sugars and preservatives. Plants maintain most of their nutrients when they are raw so ultimately consuming them in this form will provide the most benefits and could lower the risks of developing chronic diseases like diabetes, heart disease, and cancer. Eating mostly plants will also add fiber to your diet, which most americans don't get enough of. Fiber helps maintain healthy digestion and could help in managing or losing weight.


Consuming fiber is great for your wellbeing and could lower your risk of heart disease, but too much fiber might lead to some bloating and gas. Your body might have a hard time digesting all the raw plants since we are all used to cooking our foods which help break them down.

Healthy fats is something that will be eaten in large amounts with a raw food diet. Healthy fats are monounsaturated and polyunsaturated fats found abundant in nuts, seeds, and avocados. These fats help reduce your LDL cholesterol levels and lower your risk of developing heart disease. Although it's great to consume these healthy fats, taking in too much could lead to weight gain as they are high in calories.  

The main con that most people think of when considering switching to an all raw plant diet is getting enough protein. Nuts, seeds, and some vegetables provide protein but might not provide enough for some people. This is where that 80/20 raw diet can come into play. Having that 20 percent of cooked food can add protein rich fish, poultry, or meats to your diet. Or if you'd like to keep it all plant based you could add beans, peas, lentils, tofu, or tempeh which are all great plant based sources of protein.



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