Uncooked Food Diet

An uncooked food diet, more often called a raw food diet, is a diet based on raw and minimally heated foods. The diet is free of cooked and processed foods and consists primarily of fruits, vegetables, nuts, seeds and grains. While a raw food diet can provide an array of benefits, it also poses risks, according to natural wellness expert, Andrew Weil, M.D. For best results, seek guidance from a qualified professional.

Function

A raw food diet can serve numerous functions. According to "The Raw Food Revolution Diet: Feast, Lose Weight, Gain Energy, Feel Younger," by Cheri Soria, Brenda Davis and Vesanto Melina, a raw food diet can reduce your risk for obesity, heart disease, cholesterol problems and certain forms of cancer, while enhancing weight management, energy and overall wellness. A raw food diet is also more environmentally sound than diets containing processed foods, and it suits vegetarian and vegan philosophies.

Guidelines

Though you can approach a raw food diet can in numerous ways, most raw food dieters consume primarily unprocessed, uncooked plant foods, including vegetables, fresh and dried fruit, pure juices, seeds, nuts, sprouts, whole grains, nuts and seaweed. "The Raw Food Revolution Diet" states that raw food-ists believe that heating food above 116 degrees Fahrenheit destroys natural enzymes that enhance digestion and nutrient absorption. In addition, many raw food-ists believe that cooking reduces foods' nutritional value and positive energy, or "life force." A traditional raw food diet contains at least 75 percent raw food.

Benefits

Most raw food diets provide a broad range of vitamins, minerals and antioxidants that can strengthen your immune system and support overall wellness. People who consume a diet consisting of 70 to 100 percent raw foods, including rich amounts of fruits and vegetables, demonstrated lower triglycerides and body fat than people who do not, according to research published in the Journal of Nutrition in October 2005. Raw food diets tend to provide healthy fats and dietary fiber, which support cardiovascular and digestive health, and little or no saturated fats, thus reducing the risk for heart disease.

Risks/Challenges

A raw food diet can pose numerous risks, including nutrient deficiencies and reduced bone density. Raw food diets are associated with a deficiency of vitamin B12, a nutrient that supports red blood cell production, brain function and energy, reports the Journal of Nutrition. If too few calories or too little vitamin D and calcium are consumed, your risk for osteoporosis and bone fractures increases. Nutrients in certain foods, such as tomatoes and carrots, require cooking for optimum potency, according to Andrew Weil. Since raw food diets are strict, they can also be difficult to adhere to.

Suggestions

To ensure your nutritional needs are met while following a raw food diet, incorporate a wide variety of foods. To prevent excessive weight loss, consume plentiful healthy fats in the form of nuts and seeds. Soria, Davis and Melina suggest gradual dietary changes, particularly if you currently consume a diet rich in meat, dairy and/or processed foods. Though raw foods provide many nutrients and benefits, you can consume more raw foods and fewer processed foods and meats rather than delve completely into a raw food lifestyle and still reap benefits. For best potential results, discuss your dietary preferences and goals with a qualified expert.