Rachel's Raw Food World

What Can’t You Eat On A Raw Food Diet




An image showcasing a vibrant, overflowing bowl filled with an assortment of cooked foods, such as steaming vegetables, grilled meats, and baked goods, clearly illustrating what cannot be consumed on a raw food diet

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As the saying goes, ‘You are what you eat.’ And if you’re following a raw food diet, you might be wondering what exactly you can’t eat. Well, let me break it down for you.

A raw food diet is all about consuming uncooked, unprocessed, and plant-based foods. It’s a lifestyle choice that many people believe offers numerous health benefits. But in order to fully embrace this way of eating, there are certain foods you’ll need to eliminate from your menu.

Firstly, cooked foods are a big no-no. Heating foods above 118 degrees Fahrenheit is thought to destroy important enzymes and nutrients. Processed foods, refined sugar, and dairy products should also be avoided as they can be detrimental to your health. And for all the meat and poultry lovers out there, sorry, but they’re off the table too.

Grains, legumes, salt, coffee, tea, and alcohol are also not part of a raw food diet. So, if you’re considering this lifestyle change, make sure to leave these items behind and embrace the goodness of raw, natural foods.

Key Takeaways

  • Cooked foods, processed foods, refined sugar, and dairy products should be avoided on a raw food diet.
  • Meat, poultry, grains, legumes, salt, coffee, tea, and alcohol are not part of a raw food diet.
  • Processed foods contain artificial additives, preservatives, and additives that can be harmful to health.
  • Alternative beverages on a raw food diet include freshly squeezed juices, herbal teas, and infused water.

Cooked Foods

You can’t eat any cooked foods on a raw food diet, they’re off-limits! One of the main principles of a raw food diet is to consume foods in their natural state, without cooking or heating them.

This means that traditional cooking methods like roasting vegetables or boiling pasta are not allowed. Cooking can alter the nutritional composition of foods, destroying essential enzymes and reducing the vitamin and mineral content. By keeping foods raw, proponents of this diet believe that they are able to maximize the nutrient intake and preserve the natural enzymes that aid in digestion.

When vegetables are roasted, for example, they undergo a chemical transformation that can lead to the formation of harmful compounds. Boiling pasta, on the other hand, can cause the loss of water-soluble vitamins and minerals, resulting in a less nutritious meal. These cooking methods also often require the addition of oils, fats, or seasonings that may not align with the principles of a raw food diet.

Now that we’ve covered cooked foods, let’s move on to the next section about processed foods.

Processed Foods

Avoiding processed foods is like steering clear of the junk food aisle at the grocery store – it’s essential for a successful raw food lifestyle. Processed foods are typically loaded with artificial additives, preservatives, and other additives that can be harmful to our health. Here are three reasons why it’s important to avoid processed foods on a raw food diet:

  1. Artificial additives: Processed foods often contain artificial additives such as artificial colors, flavors, and sweeteners. These additives aren’t only unnatural, but they can also have negative effects on our health. For example, artificial sweeteners have been linked to an increased risk of obesity and other health problems.

  2. Preservatives: Processed foods are often packed with preservatives to extend their shelf life. While preservatives may help prevent spoilage, they can also have detrimental effects on our bodies. Some preservatives have been linked to allergic reactions, digestive issues, and even cancer.

  3. Additives: Many processed foods contain additives such as emulsifiers, stabilizers, and thickeners. These additives are used to improve the texture and appearance of the food, but they offer little to no nutritional value. In fact, some additives have been linked to digestive problems and inflammation.

Avoiding processed foods is just the first step in a raw food diet. The next section will explore the impact of refined sugar on this lifestyle.

Refined Sugar

Indulging in sugary treats can be tempting, but it’s important to be aware of the impact of refined sugar on your raw lifestyle. Refined sugar is highly processed and stripped of its natural nutrients, which can lead to various health issues.

When following a raw food diet, it’s best to avoid refined sugar and opt for natural sweeteners instead. Natural sweeteners like dates, maple syrup, and coconut sugar can add sweetness to your dishes without the negative effects of refined sugar.

For those craving something sweet, fruit juices can be a great alternative. They contain natural sugars that are easily digested by the body and provide essential vitamins and minerals. However, it’s important to consume fruit juices in moderation as they still contain natural sugars that can affect blood sugar levels.

Transitioning to the next topic, dairy products, it’s crucial to note that these should also be avoided on a raw food diet. While dairy products can be a source of protein and calcium, they’re often high in saturated fats and can cause digestive issues for some individuals. Instead, there are plenty of plant-based alternatives available that can provide similar nutrients without the drawbacks of dairy.

Dairy Products

If you’re looking to add a creamy touch to your meals, consider exploring plant-based alternatives to dairy products, opening up a world of delicious options that won’t compromise your raw lifestyle. Dairy products are not typically consumed on a raw food diet due to their high levels of processing and potential negative health effects. However, there are numerous alternative milks available that can provide a similar creamy texture without the drawbacks of dairy.

Here is a table outlining some popular plant-based milk alternatives and their nutritional benefits:

Alternative Milk Calcium Content (per cup) Other Nutrients
Almond Milk 300 mg Vitamin E
Coconut Milk 400 mg Medium-chain triglycerides (MCTs)
Soy Milk 300 mg Protein
Oat Milk 350 mg Fiber

These alternative milks can be great sources of calcium, a mineral important for maintaining strong bones and teeth. Incorporating these options into your raw food diet can help ensure you’re getting enough calcium without relying on dairy products.

With the knowledge of alternative milks and their calcium content, it’s important to also consider other sources of calcium in your raw food diet. Leafy greens, such as kale and broccoli, are excellent sources of calcium. Additionally, sesame seeds and chia seeds are also high in calcium.

Moving forward, let’s explore the next subtopic: meat and poultry.

Meat and Poultry

When it comes to incorporating meat and poultry into a raw food lifestyle, it’s crucial to prioritize quality and ensure that these animal products are sourced from organic, free-range, and grass-fed sources. This helps to ensure that the meat and poultry you consume are free from antibiotics, hormones, and other harmful additives.

Here are some important points to consider when it comes to including meat and poultry in a raw food diet:

  • Meat alternatives: If you’re looking for plant-based options, there are many meat alternatives available that can be enjoyed in their raw state. These include products made from soy, tempeh, and seitan, which can be used as substitutes in raw food recipes.

  • Raw food recipes: There are plenty of delicious and nutritious raw food recipes that incorporate meat and poultry. From raw beef carpaccio to raw chicken ceviche, these recipes showcase the flavors and textures of meat and poultry in their raw form.

  • Nutrient content: Meat and poultry are excellent sources of protein, vitamins, and minerals. When consumed raw, they retain more of their nutrient content compared to cooked versions.

  • Food safety: It’s important to handle meat and poultry safely to avoid the risk of foodborne illnesses. Make sure to properly clean, store, and prepare these animal products to minimize any potential health risks.

Now, let’s move on to the next section about eggs.


Eggs are an exceptional addition to a fresh and flavorful lifestyle, providing a plethora of protein and essential nutrients. They are a staple in many diets due to their versatility and nutritional value. Eggs are packed with vitamins such as vitamin A, vitamin D, vitamin B12, and choline. They also contain minerals like selenium, iron, and zinc.

To highlight the health benefits of eggs, let’s look at the following table:

Nutrient Amount per Large Egg
Protein 6 grams
Vitamin A 6% of the Daily Value
Vitamin D 5% of the Daily Value
Vitamin B12 10% of the Daily Value
Choline 126 milligrams

Eggs are not only nutrient-dense, but they also offer various health benefits. They can help in weight management, as they are low in calories and high in protein, promoting satiety. The choline in eggs supports brain health and is essential for fetal brain development during pregnancy. Additionally, eggs contain antioxidants that support eye health and reduce the risk of age-related macular degeneration.

Transitioning to the subsequent section about grains and legumes, it’s important to note that while eggs provide numerous health benefits, the raw food diet excludes certain food groups like grains and legumes.

Grains and Legumes

Grains and legumes are essential for a well-rounded and nutritious diet, offering a wide range of health benefits. However, on a raw food diet, these food groups are typically avoided due to their high starch content and potential for digestive issues. Here are three reasons why grains and legumes are not consumed on a raw food diet:

  1. Anti-nutrients: Grains and legumes contain anti-nutrients like phytic acid, which can inhibit the absorption of essential minerals such as iron, zinc, and calcium. Sprouting seeds before consuming them can help reduce the levels of anti-nutrients, but it’s not a feasible option for all types of grains and legumes.

  2. Enzyme inhibitors: Raw grains and legumes contain enzyme inhibitors that can interfere with the digestion process. These inhibitors can put a strain on the digestive system and make it harder for the body to break down and absorb nutrients.

  3. Raw desserts: While some raw food enthusiasts may use sprouted grains and legumes in the preparation of raw desserts, these aren’t commonly consumed on a raw food diet. Raw desserts often focus on using fruits, nuts, and seeds as the main ingredients.

Moving on to the next section about ‘salt’, it’s important to note that excessive salt consumption can have negative effects on health.


If you’re looking to reduce your salt intake, what are some alternative seasonings you can use to add flavor to your meals? When following a raw food diet, it’s important to be mindful of the amount of salt in your meals. While salt can enhance the taste of dishes, excessive consumption can lead to health issues such as high blood pressure. Fortunately, there are plenty of alternatives to salt that can add flavor to your raw food meals. Here are some options:

Seasoning Flavor Profile
Lemon juice Tangy and citrusy
Garlic Pungent and savory
Onion powder Sweet and aromatic
Cayenne pepper Spicy and fiery

These seasonings provide a burst of flavor without the need for salt. Additionally, they bring their own health benefits. Lemon juice, for example, is rich in vitamin C and can aid digestion. Garlic has antimicrobial properties and can support a healthy immune system. Onion powder adds depth to dishes, while cayenne pepper can boost metabolism.

By incorporating these alternatives, you can enjoy the benefits of a low salt raw food diet while still indulging in delicious flavors. Moving on to the next section, let’s explore the impact of coffee and tea on a raw food diet.

Coffee and Tea

When it comes to your morning routine, incorporating coffee and tea into your daily habits can provide a comforting and invigorating experience. However, on a raw food diet, these beverages are typically not consumed.

Here are a few reasons why:

  1. Health benefits: Coffee and tea contain caffeine, which can have negative effects on the body. It can lead to increased heart rate, insomnia, and digestive issues. By avoiding these beverages, individuals on a raw food diet can experience improved sleep, better digestion, and increased energy levels.

  2. Alternatives to coffee and tea: There are several alternatives that can be enjoyed on a raw food diet. Herbal teas, such as peppermint or chamomile, are caffeine-free and can provide a soothing and calming effect. Additionally, fresh fruit and vegetable juices can be a great way to start the day and provide a natural energy boost.

  3. Transition to the next section: While coffee and tea may be off the menu on a raw food diet, there is another popular beverage that is also typically avoided – alcohol. Let’s explore why alcohol is not recommended on a raw food diet.


Indulging in alcoholic beverages may seem tempting, but on a raw food lifestyle, it’s best to steer clear of them for the sake of your health and overall well-being. Alcohol is not considered a part of a raw food diet because it undergoes a fermentation process that destroys the beneficial enzymes and nutrients found in raw fruits and vegetables. Additionally, alcohol is high in empty calories and can lead to weight gain and other health issues.

When following a raw food diet, it’s important to find alternative beverages that are both refreshing and nutritious. Here are some alcohol alternatives that are suitable for a raw food lifestyle:

  1. Freshly squeezed juices: These provide a burst of vitamins, minerals, and enzymes without the negative effects of alcohol.

  2. Herbal teas: These can be enjoyed hot or cold and offer a wide range of flavors and health benefits.

  3. Infused water: Adding fruits, vegetables, and herbs to water can create a refreshing and flavorful alternative to alcohol.

By avoiding alcohol and opting for these alternatives, you can fully enjoy the benefits of a raw food diet. These include improved digestion, increased energy levels, clearer skin, and weight loss. So, why not raise a glass of freshly squeezed juice and toast to your health?

Frequently Asked Questions

Can I consume honey on a raw food diet?

Yes, you can consume honey on a raw food diet. Honey is a natural sweetener that’s often included in raw food recipes. It’s rich in antioxidants and has antimicrobial properties. However, it’s important to note that not all raw food diets allow honey, as some people consider it to be a processed food. It’s always best to consult with a nutritionist or follow a specific raw food diet plan to ensure you’re following the guidelines correctly.

Is it okay to include fermented foods in a raw food diet?

Including fermented foods in a raw food diet is like adding a burst of vibrant colors to a canvas. Fermented foods, such as sauerkraut and kimchi, are not only delicious but also offer numerous health benefits. They’re rich in probiotics, which support gut health and aid in digestion.

Fermented foods can enhance the nutritional profile of a raw food diet, providing additional vitamins, minerals, and enzymes.

Are raw nuts and seeds allowed on a raw food diet?

Raw nuts and seeds are generally allowed on a raw food diet. Soaking nuts and seeds before consumption can have several benefits, such as improving digestion and increasing nutrient availability. Soaking helps to remove enzyme inhibitors and phytic acid, making them easier to digest and enhancing nutrient absorption.

However, if you’re looking for alternatives to nuts and seeds on a raw food diet, you can incorporate other plant-based sources of protein and healthy fats, such as avocados, coconuts, and sprouts.

Can I eat raw fish or seafood on a raw food diet?

Sure, you can enjoy the benefits of a raw food diet by including raw fish and seafood in your meals. Not only are they packed with essential nutrients like omega-3 fatty acids, but they also provide a delicious and refreshing taste. Incorporating raw fish and seafood into your diet can support weight loss as well.

However, it’s crucial to ensure that the fish and seafood you consume are fresh and sourced from reputable suppliers to minimize the risk of foodborne illnesses.

Should I avoid consuming any type of oil on a raw food diet?

Should I avoid consuming any type of oil on a raw food diet? Is it necessary to eliminate all oils from a raw food diet? Can I use any type of oil in moderation on a raw food diet?

It’s generally recommended to eliminate all oils from a raw food diet. While some raw food enthusiasts may argue that certain oils, like coconut or olive oil, can be consumed in moderation, most experts suggest sticking to whole, unprocessed foods to maximize the health benefits of a raw food diet.


In conclusion, embarking on a raw food diet means bidding farewell to a world of cooked foods, processed treats, refined sugar, and dairy delights. The symbolic act of letting go of these culinary temptations represents a commitment to a healthier, more vibrant lifestyle.

By avoiding meat, poultry, grains, legumes, salt, and even indulgences like coffee, tea, and alcohol, we can’t eat on a raw food diet.

We open ourselves up to a new way of nourishing our bodies. Let the transformation begin, as we embrace the raw food journey and unlock the potential for optimal well-being.

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