A raw food diet is a fairly specialized and restrictive diet that involves consuming uncooked foods, allowing the individual to consume the enzymes in food destroyed during the cooking processes. Due to the uncooked nature of the food, and the potential for pathogen consumption when eating uncooked meat, plants represent a large portion of the diet. Consuming protein -- through animal or high-protein plant sources -- proves important to the health of the diet, and individuals following a raw food diet have a number of options to help eat adequate protein each day.
Nuts
One significant source of protein in the average raw food diet is nuts, such as hazelnuts, almonds or brazil nuts. The amount of protein varies depending on the nuts consumed: 1 oz. of almonds provides 6 g of protein, while an equivalent serving of brazil nuts provides 4 g of protein, according to the USDA National Nutrient Database. Nuts also contain other nutrients, including beneficial fatty acids, to contribute to the quality of your diet. If you follow a raw food diet, consume a range of nuts, along with other sources of protein.
Seaweed
Another potential source of protein in a raw food diet is seaweed, a family of sea vegetables. Seaweeds can contain up to 25 percent protein by dry weight, according to Rutgers University. The plants do not require cooking, and can be consumed fresh or dried, either eaten alone or as an addition to other dishes. Seaweed also contributes to a healthy raw food diet by providing a number of vitamins and minerals to help benefit your overall health.
Beans and Bean Sprouts
Beans, as well as germinated bean sprouts, also provide a source of protein and beneficial enzymes, according to Health Services at Columbia University. You can germinate beans at home by allowing the beans to sprout in water, then adding the sprouted beans to salads, or consuming the sprouts on their own. Take care in consuming raw bean sprouts, as the sprouts can occasionally contain pathogens such as salmonella, according to Dr. Douglas Powell, a food safety professor at Kansas State University.
Considerations
If you plan to follow a raw food diet, you must take care to avoid food contamination. Cooking and pasturizing food helps to kill any pathogens found within the food, so eating raw foods may increase your risk of contracting a foodborne illness. Jane Korsberg, MS, RD, LD, recommends avoiding long storage periods for raw foods, and avoiding foods with a high potential for pathogen contamination, such as raw meat, fish, milk and eggs.
References
- USDA National Nutrient Database: Nuts, Almonds
- USDA National Nutrient Database: Nuts, Brazil Nuts, Dried, Unblanched
- Rutgers University: Algae As Food
- Kansas State University; Raw Bean Sprouts Confirmed in Salmonella Outbreak, 169 Sick; Dr. Douglas Powell; October 2010
- NetWellness; Is Raw Food Better?; Jane Korsberg, MS, RD, LD; April 1999
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