No one can resist a rich chocolate donut! This easy recipe makes gooey, mouthwatering donuts without any baking or dehydration required. Another small study found that people following a raw vegan diet had significantly lower calorie intake and body fat than those who weren’t following the diet. Nonetheless, they also had low protein, calcium and vitamin D intakes ( 13). Wash your hands and cooking surfaces before, during and after meal prepping. Step 4: Properly Wash and Prep Your Food This way of eating also includes plenty of nuts, seeds, sprouted whole grains and legumes. Studies show that these foods may improve blood cholesterol levels and further lower your risk of heart disease ( 4, 5, 6, 7).

Lunch: Salad bowl with julienned carrots, cabbage and zucchini. Add edamame and bell peppers. Drizzle with cold-pressed avocado oil and sesame seeds. Additionally, taking supplements is typically discouraged on the raw food diet. Proponents often claim that the diet will give you all the nutrients you need.The Centers for Disease Control and Prevention (CDC) recommend dietary changes that can reduce a person’s risk of developing diabetes. These may include increasing fruits and non-starchy vegetables and decreasing processed foods and trans fats found in baked and fried food.

There’s little evidence to support that raw foods have more nutrition than properly cooked foods. 4 Burgers are a classic summer dish, and this raw veggie burger, made with sunflower seeds, walnuts, and tons of fresh vegetables, is sure to delight. Store fruits like tomatoes at room temperature – this optimises the ripening process and increases levels of valuable lycopene. Protein is also important for preserving muscle mass, especially during periods of low calorie intake that lead to weight loss — such as can be expected on this diet ( 41). May Promote Tooth DecayAnother study found that people following a raw diet over long periods of time had an increased risk of tooth erosion ( 13). Some people may not be able to get enough calories from this diet. The evidence also shows that the larger the proportion of raw food in your diet, the higher the risk of negative effects ( 12). What could be better than a pop of bright color and flavor in the morning? These gorgeous blueberry bars, loaded with oats, always hit the spot.

Additionally, it was observed that the higher the proportion of raw foods, the stronger the effects. The researchers calculated that the women eating only raw foods were seven times more likely to experience amenorrhea than other women ( 43). One of the main reasons the raw food diet discourages cooking is because of the belief that cooking destroys the natural enzymes in foods. The diet’s advocates believe that these enzymes are vital to human health and digestion. The same study found that participants following a raw vegan diet had low bone mass, potentially due to low calorie and protein intake ( 13).A raw vegan diet includes many fresh fruits, vegetables, and nuts, making it nutritious. The diet also has few processed foods, which may contain excess sugar, salt, and saturated fat. Cooking certain foods can reduce their nutritional value, so eating them raw may help retain their nutrients. When someone switches from a mostly cooked diet to a mostly raw diet, their calorie intake is likely to decrease dramatically. Some people may not find it possible to eat enough raw food to meet their daily calorie needs ( 12, 17). While anyone can have low vitamin B12 levels, vegans not taking supplements are at a higher risk of deficiency ( 36, 37, 38) Choose cooking methods that use the lowest heat for the least amount of time. Microwaving, steaming and stir-frying are useful methods.