Raw Food Diet Food List (+ Shopping List and PDF)

On a raw food diet, there are certain foods that are typically avoided. These include:

Cooked foods: The crux of a raw food diet is centered around ingesting unprocessed and raw meals. Thus, cooked provisions such as vegetables, meats and grains are generally not considered suitable for this kind of diet.

Processed foods: Raw food enthusiasts avoid processed foods like packaged snacks, refined sugars, refined flours and processed meats because they contain unwanted additives such as preservatives and artificial ingredients. Such elements contradict the principles of healthy living that a raw food lifestyle teaches.

Dairy products: Omit traditional dairy variants like milk, cheese, yogurt and butter which go through a pasteurization process and don’t belong to the raw vegan food family.

Refined sugars and sweeteners: Refined sugars, high-fructose corn syrup, and artificial sweeteners are generally eliminated from a raw food diet. Instead, natural sweeteners like dates, honey, maple syrup, or fruit are preferred options.

Veggie wraps: Get your daily dose of vitamins and minerals by constructing yourself an appetizing wrap filled with crunchy vegetables. To boost the flavors even more - add sliced avocado and sprouts. Last but not least is that creamy cashew butter dressing, which brings it all together before rolling up those nutritious lettuce wraps.

Salads: Create this simple dish by first mixing up colorful greens along with finely diced ripe tomatoes, bell peppers, paper-thin shaved carrots, and sliced cucumbers. Taking things one step further, you can toss in chopped ripe mango. To finish off the dish, generously drizzle over a lemon dressing that illuminates your taste buds and add crunch and depth of flavor with some seeds or nuts that complement the ingredients perfectly.

Green smoothie bowl: Blend together a combination of bananas, spinach, mixed berries, chia seeds, almond butter, and coconut water until smooth. Pour into a bowl and top with sliced fruits, a pinch of cinnamon, and a sprinkle of chia seeds for a nutrient-packed and satisfying meal.

Chia pudding: Combine soaked chia seeds with coconut milk overnight in the refrigerator. The result is not just pleasingly creamy, but also packed with nutrition. A topping of mixed raw nuts, assorted seeds along with berries bursting with antioxidants lend it an extra boost of nutrients and flavor that make it wildly popular among health-conscious individuals living raw food.

While the raw food diet has its benefits, it's important to consider the potential drawbacks and challenges associated with this dietary approach. Some of the cons of a raw food diet include:

Potential nutritional deficiencies: Following a strict raw food diet may increase the risk of certain nutritional deficiencies. It can be challenging to obtain sufficient amounts of nutrients like vitamin B12, iron, calcium, and omega-3 fatty acids solely from raw plant-based sources. Careful planning and consideration of alternative sources or appropriate supplementation may be necessary.

Digestive issues: Raw foods, particularly certain vegetables and legumes, can be harder to digest for some individuals. Additionally, a high fiber intake from raw foods can be overwhelming for some digestive systems, leading to discomfort or irregular bowel movements.

Food safety concerns: It has been noted that some folks have incorporated raw animal products like unpasteurized dairy, raw eggs and meats into their diet. Yet you should remain cautious as uncooked foods are often associated with a heightened risk for contracting food poisoning caused by potentially harmful bacteria.

Excessive weight loss: While some might aspire to shed extra pounds, others who follow a raw food diet could experience unintended weight loss or struggles with staying within the ideal weight range. For these people, attaining sufficient calorie intake and fulfilling nutritional needs on this regimen may pose challenges.