Raw Food Recipes To Try At Home (2024)

FAQs

What raw foods fill you up? ›

Followers tend to fill up mostly on fruit, with moderate portions of vegetables, and consume only small amounts of plant foods rich in protein and healthy fats, such as avocado, nuts and seeds. This works well for some, while others find that they require more protein and fat to feel satiated after meals.

How to follow the raw food diet. To follow the raw food diet, ensure at least 75% of your food is raw. Most raw food diets are made primarily of fruits, vegetables, nuts, and seeds. Grains and legumes are often permitted but usually need to be soaked or sprouted before eating.

The Gist of the Raw Diet

Eating 75 to 80 percent of your foods raw qualifies you as a raw foodist. This allows for occasional meals out or the periodic treat of a cooked food, such as peanut butter.

Carrots, bell peppers, cucumbers, celery, and cherry tomatoes are commonly eaten raw in salads and as snacks.

Vegetables that belong to the cabbage family such as cauliflower, Brussels, broccoli, and sprouts should never be consumed raw. These vegetables contain sugar that is difficult to digest. Eating these vegetables raw may lead to a number of gastronomical problems.

You'll probably lose weight on this diet, since most of its foods are low in calories, fat, and sodium, and high in fiber. One study found that people who followed a raw foods diet lost a significant amount of weight. You'll also get nutritional perks.

Vitamin and mineral deficiencies are likely

Raw vegan diets are likely to lack many important vitamins and minerals – namely vitamins B12 and D, selenium, zinc, iron and two types of omega-3 fatty acids.

Humans are omnivores: we can digest raw meat and thrive. The Inuit, among others living in frozen latitudes, eat raw meat from seals, caribou, elk or whale. Uncooked cuts from horses, chickens and goats are presented as small delicacies on tables from Europe to Japan.

In fact, you can actually gain weight while eating vegan and raw. When your diet skews toward high-fat and high-sugar foods, you might pack on the pounds. Eating too many avocados, nuts, seeds, and similar foods can result in too much fat intake. The same goes for sugary fruits, such as bananas and pineapples.

Some raw foodists eliminate milk, which is briefly heated during pasteurization. That means cheese, yoghurt and other dairy foods are out too. And animal protein, some of which can be eaten raw (think sushi or tartare) can be on or off the list.

Is almond milk considered a raw food? ›

The following foods are suitable for most raw food diets:

soaked and sprouted beans, other legumes, and grains. raw nuts and seeds. raw nut butters, such as peanut butter and almond butter. nut milks, including almond milk.

Seeds of all types can act as protein-rich alternatives to nuts in a raw diet, and they're especially useful if you're allergic or intolerant to nuts. A quarter-cup of flaxseeds boasts 7.5 grams of protein, an ounce of sunflower seeds has 5.5 grams, and an ounce of pumpkin seeds has a whopping 8.5 grams (3).

High-fiber foods not only provide volume but also take longer to digest, making you feel full longer on fewer calories. Vegetables, fruits and whole grains all contain fiber.

The water and fiber in fruits and vegetables will add volume to your dishes, so you can eat the same amount of food with fewer calories. Most fruits and vegetables are naturally low in fat and calories and are filling.

For those watching their weight, eating some fruit and vegetables raw may help fill you up because raw produce tends to be bulkier and has a higher water content.