Lauded for its laundry list of health benefits, the raw food diet embraces fresh, uncooked fare while eschewing items heated above 116 degrees Fahrenheit, according to the Living and Raw Foods website. Proponents of the diet report perks such as weight loss, increased energy, improved immune function and a more youthful appearance. Although raw diets shun many items included in standard cuisines, the diet still provides a variety of menu options for dieters and health seekers.
Fruits and Vegetables
Fruits and vegetables form the figurative backbone of most uncooked cuisines. Varieties range from common grocery store sights like bananas and lettuce to exotic imports such as seaweed and durian---a spiky, football-shaped fruit with a repugnant odor and custard-like taste. As Living and Raw Foods explains, frozen fruit is suitable for a raw diet, but frozen vegetables are typically blanched prior to packaging and are therefore not raw. Dried or dehydrated fruit and vegetables are frequently heated above the acceptable raw threshold, but low-temperature-processed varieties may be available from specific companies.
Nuts and Seeds
Raw food diets allow consumption of unheated, non-roasted nuts and seeds---such as almonds, hazelnuts, pecans, walnuts, Brazil nuts, macadamia nuts, pine nuts, sesame seeds, sunflower seeds, flaxseed, chia seeds and pumpkin seeds. Truly raw cashews are also suitable for a raw diet, but most store-bought cashews---even ones labelled "raw"---have been heat treated during processing due to the toxicity of their shells, rendering them cooked. Nut and seed butters ground at low temperatures are also acceptable. Although peanuts can be consumed raw, peanut butter is typically roasted and contains sweeteners and oils not permitted on a raw food diet.
Beverages
Along with pure water, adherents of a raw food diet can consume fresh, unpasteurized fruit and vegetable juices; smoothies made from raw fruit; coconut water extracted from young or mature coconuts; and herbal tea brewed in the sunlight rather than with boiling water. Unless labeled otherwise, store-bought juices are typically pasteurized and not considered raw. Coffee, alcohol and soda---diet or otherwise---are also not included in a raw food menu.
Grains and Legumes
Although raw food diets omit bakery items and other cooked grains, some raw foodists consume grains and legumes in their raw form. Uncooked barley, amaranth, buckwheat, millet, oats, rye, spelt, quinoa, wheat berries, kamut, mung beans, garbanzo beans and lentils are edible raw when soaked and sprouted. Young peas and fresh corn on the cob are also suitable for a raw diet. Larger beans such as black beans, fava beans, kidney beans, lima beans, navy beans, pinto beans and soybeans are unpalatable raw and may contain toxic compounds only removable by cooking.
Condiments and Seasonings
Extra-virgin oils---such as olive and coconut---are acceptable on a raw food diet, as are unheated vinegars such as apple cider vinegar. Standard soy sauce is not considered raw, but some raw foodists use a similar, unpasteurized sauce called nama shoyu. Although many store-bought condiments like ketchup, mustard, mayonnaise, mustard and salad dressings have been heated either through cooking or pasteurization, it is possible to create substitutes for these foods using raw ingredients. According to the Raw Food Society of British Columbia, most spices are dried at high temperatures and are not raw unless otherwise specified. Raw, unrefined sea salt---not white table salt---is also allowed on a raw food diet, although some raw food proponents choose to omit all forms of overt sodium.
Animal Products
Although most raw food diets are vegan and permit only plant-derived items, some raw cuisines also include animal-derived foods. Raw dairy products from cows, goats, sheep or buffalo are allowable; such items may include unpasteurized milk, cheese, yogurt and kefir. Honey, raw eggs, raw meat and raw fish like sashimi or ceviche may also be components of a raw food diet, although individuals who consume these foods are typically selective about the quality and source to avoid food-borne illness.
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