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Food to Eat on a Raw Food Diet

A typical raw food diet consists of whole, unprocessed food that hasn’t been heated above 118 F (48 C). The major food groups are fruits, vegetables, seeds, nuts, grains, sea vegetables, and fats.

Here is a raw foods list. Some foods, like fresh fruits and vegetables, are easy to identify as raw. Other ingredients, such as nut butters, agave nectar, almond milk, olive oil, soy sauce, and cocoa, aren’t always raw, so you may need to read labels and take time to find brands that pass muster.

Vegetables
Use vegetables in salads, smoothies, blended dressings, and soups. Vegetables can also be pickled or made into noodles. Frozen vegetables that have been blanched or boiled before being frozen are not considered raw.

Staple vegetables include:

Arugula
Beets
Bell peppers: red, orange, yellow
Bok choy
Broccoli
Cauliflower
Celery
Collard greens
Cucumber
Garlic
Ginger
Jalapeno pepper
Kale
Lettuce
Onion
Peas
Romaine
Spinach
Swiss chard
Tomato
Watercress
Zucchini
Also look for sea vegetables:

Arame
Dulse
Kelp
Kelp noodles
Nori sheets (unroasted)
Wakami

Fruits
Fruits can be whole, dried, dehydrated, or used in juices or smoothies. Frozen fruit is considered raw. Staple fruits include:

Apple
Apricot
Avocado
Banana
Blueberry
Grapes
Lemon
Lime
Mango
Orange
Papaya
Pineapple
Plum
Raspberry
Strawberry
Also look for dried fruits and superfoods:

Cacao powder, raw
Cacao nibs
Carob powder
Cranberries
Dates
Goji berries
Raisins
Sun-dried tomatoes
Nuts and Seeds
Look for raw and preferably organic nuts and seeds.

Use them in smoothies, pesto, nut milks, and non-dairy cheeses, gravy, cream, and ice cream.

Almonds
Brazil nuts
Cashews
Chia seeds
Flax seeds
Hazelnuts
Hemp seeds
Macadamia nuts
Pecans
Pine nuts
Pistachios
Pumpkin seeds
Sesame seeds
Sunflower seeds
Walnuts
Almond butter, raw
Cashew butter, raw
Tahini (sesame seed butter), raw

Raw nut and seed “milks”
Seed crackers (e.g. chia, flax), raw

Grains

Millet
Buckwheat groats
Kamut
Quinoa
Oats
Oat groats
Spelt
Wheat germ
Wild rice
Beans and Legumes
Dried, raw, and preferably organic.

Lentils
Chickpeas
Adzuki beans
Mung beans
Fats
Avocados
Coconut oil and butter, raw
Cold-pressed, extra-virgin olive oil
Chia oil
Flax seed oil, raw
Hemp seed oil, raw
Olive oil (cold-pressed, extra-virgin)
Beverages
Barley grass
Vegetable or fruit juice – freshly squeezed or frozen, unpasteurized
Young coconut water
Wheatgrass
Fermented Foods
Coconut kefir
Coconut yogurt
Kimchi
Miso paste
Rejuvelac
Sauerkraut
Herbs, Spices, and Condiments
Apple cider vinegar
Basil
Bragg’s Liquid Aminos
Cayenne
Celtic sea salt
Chives
Chocolate, raw
Cinnamon, ground
Cumin, ground or seeds
Curries
Dill
Ginger root
Nama shoyu (raw soy sauce)
Parsley
Raw honey
Himalayan salt
Vanilla beans, raw
Vinegars
Sweeteners
Most sweeteners are processed and not truly raw.

Agave nectar, raw
Coconut nectar
Honey, raw
Mesquite powder
Stevia powder
Date sugar
Yacon syrup

Tips:

  • Some people who follow a raw food diet do not eat 100 percent raw foods. Strive for a balance.
  • While some people who follow a raw food diet are vegan (which means they don’t eat any animal products), some eat animal products such as raw dairy, meat, sushi, honey, and bee pollen.
  • Foods that have the words roasted, dry-roasted, toasted, cooked, or baked on the label are not raw.
  • Canned foods aren’t considered raw.
  • Herbal tea (even if it’s made with water heated to less than 118 F) isn’t considered raw, because the leaves are usually heated during the manufacturing process.

 

Disclaimer: The information contained on this site is intended for educational purposes only and is not a substitute for advice, diagnosis or treatment by a licensed physician. It is not meant to cover all possible precautions, drug interactions, circumstances or adverse effects. You should seek prompt medical care for any health issues and consult your doctor before using alternative medicine or making a change to your regimen.


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By Lilia
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