Raw Diet Risks

Following a raw food diet can help to improve your digestion, provide greater energy, help with weight loss and even treat certain ailments, say followers. The typical raw diet consists of just raw plant foods, such as nuts, seeds, vegetables, sprouted grains and fruits, but some raw dieters consume small amounts of raw fish, meat and unpasteurized milk. While the diet espouses healthiness, you do face some risks related to nutrient intake and food-borne illness.

Specifics

You eat nothing heated above 116 degrees Fahrenheit on a raw diet. The theory is that cooking food to a high temperature destroys essential enzymes that facilitate digestion and vitamin absorption. In order to be considered a raw dieter, you must eat at least 75 percent of your meals from raw sources. You can use a variety of techniques to prepare raw food, including juicing, pureeing, dehydrating, sun-drying, soaking and sprouting.

Nutritional Concerns

While vegetarian diets, including raw vegan diets, can be perfectly healthy for anyone, they must be carefully planned to provide all the essential nutrients you need on a daily basis. Raw diets may be deficient in calcium, iron, vitamin B-12, zinc, protein and omega-3 fatty acids. If you follow a raw diet, consider discussing supplementation with your health-care provider.

Food-Borne Illness

Cooking can destroy food-borne pathogens that cause illness. When you consume food raw, you increase the risk of exposing your body to bacteria, parasites and mold. Raw animal foods, such as chicken, beef, milk and eggs, notoriously carry bacteria such as E. coli and salmonella, but so can raw greens, such as spinach and lettuce. Parasites lurk in raw fish and meat. Molds can form on sprouts and soaked nuts, or be present on mushrooms and grains. All of these contaminants may cause diarrhea, bloating and other stomach distress. Thoroughly wash raw foods and buy organic, if possible, to help reduce exposure to pesticides, bacteria and molds. Make sure you promptly refrigerate unused food, especially homemade nut milks and sprouts.

Toxins

Certain foods should never be eaten raw because they contain toxins. Kidney beans, lima beans, buckwheat greens, cassava and parsnips can be poisonous in their raw state. Follow a trusted recipe book or meal plan to avoid foods that may be harmful when eaten raw.