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Raw Food Diet Plan

Updated on April 8, 2019
Pamela99 profile image

I am interested in making some delicious, unusual meals and desserts, particularly for special occasions. Easy, quick meals are also great.

Hippocrates Statue


Ancient Men Ate Raw Food

Eating a raw food diet plan is the newest thing; well not really, as man only ate raw food until he mastered fire and cooking began. From the beginning of history there have always been people who only ate raw food.


In ancient Greece, Pythagoras founded a philosophical and religious school whose inner circle, known as the ‘Mathematikoi’, were required to be vegetarians. Hippocrates, a student at the school, is considered to be the father of medicine and the Hippocratic oath. He is also famous for saying "Let food be your medicine".

Raw Food History

In 1930, Dr. Paul Kouchakoff at the institute of Clinical Chemistry in Switzerland showed us that our bodies "normal" toxic reaction to eating, know as "Digestive Leukocytosis", occurred only when cooked food was eaten. He proved we have no stress response when we eat purely raw foods.

In 1966, A. Hovannessian published "Raw Eating" in Iran. He had healed his sick child with raw food. He and his son both ate only a raw food diet guided primarily from intuition. His book states that raw food is the proper diet for everyone and cooked food is our biggest health problem.

Raw Vegetables

source Flickr
source Flickr

Cures with Raw Vegetable Diets

In America, Viktoras Kulvinskas was working with Ann Wigmore, discovering what eating raw can do for very ill people. They eventually began curing people of ‘incurable' diseases, by feeding them wheat grass juice, and other raw foods. They opened The Hippocrates Institute in the late 60's, which is still going strong today. Kulvinskas published “Survival into the 21st Century” in 1975.

"The New Raw Energy" by Leslie Kenton, was published in 1984, was widely read. Then, Max Gerson began curing cancer with fresh fruits and vegetables. Next, Juliano pioneered gourmet raw food, opening a restaurant in CA. At this point many chefs started to appear. Chad Sarno, another chef, said his goal was to make raw food tastier, which had really been the problem with the diet catching on despite its health benefits. Another well-known book is Edwarde Howell’s “Enzyme Nutrition”.

What are the benefits of the Raw Food Diet?

  1. Increased energy
  2. Improved skin appearance
  3. Better digestion
  4. Weight loss
  5. Reduced risk of heart disease

How to Start a Raw Food Diet

Why Raw Food?

People get tired of wheat grass juice, and all raw vegetable and fruits. Today the raw food diet has become much more popular as there are more ways to prepare food. The diet plan is based on unprocessed plant foods, sprouts, seeds, nuts, grains, beans, nuts, dried fruit and seaweed.

People believe the problem with cooking food is the destruction of the natural enzymes that aid digestion and absorption of food, so food should never be heated above 118 ° as this is the point where protein starts to break down.

Cooking is also thought to diminish the nutritional value and ”life force: of food. At least 75% of the diet must be living or raw, although some say you will see the benefits by even eating just 50% raw.


Cooking Techniques

There are some cooking techniques that may be used for specific foods:

  • Sprouting seeds, grains
  • Juicing fruit and vegetables
  • Soaking nuts and dried fruit
  • Blending
  • Dehydrating food

Attributes of Diet

This diet contains fewer trans fats and saturated fat than the typical Western diet. Furthermore, it is lower in sodium and higher in potassium; magnesium, foliate, fiber and health promoting plant chemicals called phytochemicals. You will probably need a vitamin B supplement just as vegetarians do. Another benefit of this diet is lower cancer and diabetes rates.

There are some helpful pieces of equipment that will be helpful:

  • One piece of equipment that can be used is a dehydrator that blows air through food at a temperature of 116°.
  • A good quality food processor or chopper saves a lot of time.
  • A good juicer is also useful for juicing vegetables are fruits.
  • Large glass containers to soak and sprout seeds, grains and beans.
  • Mason jars for storing sprouts and other food.

St Augustine, FL Raw Food Restaurant

In St. Augustine, FL, there is a new raw food restaurant, Precious Moment, owned by a woman who had previously been a macrobiotic chef. The restaurant has been a focal point for raw food meetings in that area. Since the owner was primarily on a vegetarian diet she didn’t expect much of a change when she started the raw food diet. She previously had arthritis so bad that she could barely climb up steps, which is no longer a problem with her raw food diet.

They hold food preparation classes and have monthly potluck dinners. There are other people who attend these classes and dinners that have also had dramatic healing with various diseases.

Precious Moment Restaurant

Precious Moment:
224 W King St, St Augustine, FL 32084, USA

get directions

Raw Food Restaurant

Two Diet Recipes from the Restaurant

Green Smoothie

1 banana

2 cups kale

1 cup blueberries

1 cup water

Puree all ingredients in blender.

Note: This is a basic recipe so any combination of fruit and leafy green vegetables can be used. Adding or subtracting water can adjust thickness.

Raw Tacos

2 cups walnuts

1-2 tablespoon (namu shoya- a type of soy sauce) to taste

1 tbsp. Olive oil Romaine lettuce leaves, whole

1 tbsp ground cumin

1 tbsp coriander

11/4 tsp. Chili powder

Put all the ingredients except the lettuce in a food processor and chop coarsely. Spoon over lettuce.

Note: This is also a basic recipe and can be adjusted in many ways. The walnuts stand for he meat and the lettuce for the shells. Season as you would for tacos. Consider adding cilantro, sun dried tomatoes or avocado.

Tips to Consider Before Trying the Diet

There are some people whom the raw food diet might not be appropriate for, such as:

  • Children
  • Pregnant or nursing women
  • People with anemia
  • People at risk for osteoporosis –there was a Washington University study that sound people following a raw food diet had lower bone mass, but the bone turnover rates were similar to the group that ate a standard American diet.

Some people do experience a raw food diet detox reaction when they first start a raw food diet, especially if there diet was rich in meat, sugar and caffeine. Mild headaches, nausea and cravings can occur and usually last for several days. This might be a good reason to change to the totally raw diet slowly.

Nutritional Health : How to Eat a Raw Food Diet

The Critic's Opinion

Critics of the raw food diet say while it’s true that some enzymes are inactivated when food is heated, it doesn’t matter because the body uses its own enzymes for digestion. In addition, cooking makes certain phytochemicals easier to absorb, such as beta-carotene in carrots.


Changing your diet to a raw food diet, or at least partially raw will probably improve your health. If you have a serious health condition it is certainly worth consideration. You can try a partially raw diet along the lines of a vegetarian diet but you would have to eliminate meat and milk products completely which vegetarians do.

Not cooking food would be a challenge for many especially in the winter when we like those wonderful soups. There is another consideration as it takes time to grown sprouts and your kitchen would have to be set up for this diet change. I think there is enough information in this hub for your to consider a raw food diet plan.

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.


Submit a Comment
  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    6 years ago from Sunny Florida

    I am glad you found this hub interesting and appreciate the comment.

  • GetitScene profile image

    Dale Anderson 

    6 years ago from The High Seas


  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    6 years ago from Sunny Florida

    pab, My mom said the same thing, and now we realize she was right. Thanks for your comments.

  • profile image


    6 years ago

    Like my mom used to your veggie! Now that we are grown ups we see the importance of vegetables especially raw veggie...Great stuff!

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    7 years ago from Sunny Florida

    Collisa, I also have found that personally my diet has an impact on my health. I am glad you are looking at some natural ways of helping your son. Thanks so much for your comments. Best of luck.

  • Collisa profile image

    Columba Smith 

    7 years ago from California

    I've been looking into raw lately to support my son's pancreas and immune system. I aim to incorporate 50 percent raw to start and see what happens. He has type 1 diabetes. That is an autoimmune disease, not a lifestyle disease; we were already avoiding processed foods, dairy, and sugar when he was diagnosed. I really believe diet has a huge impact on our health. We also supplement. Great hub - thanks!

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    7 years ago from Sunny Florida

    Thank you for the clarification.

  • Chuck Bluestein profile image

    Chuck Bluestein 

    7 years ago from Morristown, AZ, USA

    They only tell people with a candida fungus overgrowth to not eat fruit since the fungus thrives on sugar. But this is wrong advice if someone is going on a raw food diet. But the people who follow the wrong advice will quit the raw food diet telling how bad it was for them.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    7 years ago from Sunny Florida

    Chuck, I believe a raw food diet is healthy and didn't know people were being told not to eat fruit. I know you have to be careful to get enough protein and vitamin B12 when on a raw food diet. I appreciate your input, as I didn't know that. Thanks so much.

  • Chuck Bluestein profile image

    Chuck Bluestein 

    7 years ago from Morristown, AZ, USA

    There are more and more raw food restaurants and blogs about raw foods. One mistake that some make is they were told to avoid fruit if they have candida and they avoid fruit. Fruit has a lot more calories than vegetables and people can have a problem getting enough calories with no fruit. For example a cucumber has only 16 calories. Benarr Zovluck D.C. has been eating an all raw diet for 60 years.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago from Sunny Florida

    Support Med, I include raw fruits and vegetables daily but I don't do 100% either. It is still important to get enough protein and some fat in our diet for bone density. I appreciate your comments.

  • Support Med. profile image

    Support Med. 

    8 years ago from Michigan

    Thank goodness raw fruits and veggies are still here, definitely good for you but I would not be able to 100% commit to only that type of diet. Great for those who can, but hope they are filling their need to help their bones as well. Did not know they had less bone density. Thanks for sharing. v/r

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago from Sunny Florida

    Laura Jane, Thanks for the comments.

  • profile image

    Laura-Jane the Rawtarian 

    8 years ago

    Great *insights*, I meant!! :) Lol

    Thank you Pamela,


  • profile image

    Laura-Jane the Rawtarian 

    8 years ago

    Great insides here regarding how best to get started becoming a raw vegan! Keep up the great work and please share more articles when you can.


    Laura-Jane the Rawtarian


  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago from Sunny Florida

    Audry, Apparently this diet is becoming more popular. I appreciate your comments.

    georgiecarlos, I think it is hard to change diets and it takes a while to get used to the new diet. Thanks for your comment.

  • georgiecarlos profile image


    8 years ago from Philippines

    Thank you for sharing! It is really interesting and I would want to try it out, hopefully I have the willpower to follow through!

  • akirchner profile image

    Audrey Kirchner 

    8 years ago from Washington

    Wow - that is pretty interesting - I know about the raw diet for dogs is supposed to work too but will have to look at this and maybe try those recipes!

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago from Sunny Florida

    Micky, It sounds like you have it all figured out. Thanks for your comment.

  • Micky Dee profile image

    Micky Dee 

    8 years ago

    Wonderful hub Pamela! I eat a lot of raw food. Some is frozen. I take spirolina which is a super green food. I take chlorella too. I'm not sure if we can depend on our food sources all the time. So- I supplement. But yes ma'am raw food is the way to go. "Let food be your medicine". Great write Pamela!

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago from Sunny Florida

    Tarah, Thanks so much for your comments.

  • profile image


    8 years ago

    Great hub. I've played with raw food and high fruit diets and think that both have benefits. I would like to think that I eat 50% raw food but haven't logged what I eat for a little while. I always feel good after a predominantly raw meal.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago from Sunny Florida

    Sue, I think that is true for most people. I appreciate your comment.

  • KoffeeKlatch Gals profile image

    Susan Hazelton 

    8 years ago from Sunny Florida

    Pamela, I love raw vegetables, I snack on them all the time. The raw food diet sounds good in theory but I think I would lhave a very hard time sticking to it. Great information.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago from Sunny Florida

    Hello, That's a cute nickname. It's good that you eat healthy. Thanks for your comments.

    Darsky, I have always read the detoxing is healthy. Thanks for your comments. Love and hugs to you girlfriend.

  • Darlene Sabella profile image

    Darlene Sabella 

    8 years ago from Hello, my name is Toast and Jam, I live in the forest with my dog named Sam ...

    Hello Pam, I have gone on and off of this way of eating most of my life. I detox myself but after a month or so, I go back to eating cooked healthy foods. Fab hub, love it rate you up and love you my friend...

  • Hello, hello, profile image

    Hello, hello, 

    8 years ago from London, UK

    I always loved eating raw vegetables, from a child age on. They used to call me rabbit.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago from Sunny Florida

    Truckstop Sally, Thanks so much for your comments.

  • Truckstop Sally profile image

    Truckstop Sally 

    8 years ago

    Thanks for some great ideas. Interesting substituting walnuts for meat on a taco. Worth a try!

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago from Sunny Florida

    sweetmummy, It seems many people are trying to eat healthier. Thanks for your comment.

  • sweetmummy profile image

    Raylene Wall 

    8 years ago from Alberta, Canada

    We have been trying to go to more raw foods and unprocessed foods. I think it makes a big difference. Thanks for this hub!

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago from Sunny Florida

    JY, Many people are just like you. I was surprised to find the popularity of the raw food diet. Thanks for your comments.

  • JY3502 profile image

    John Young 

    8 years ago from Florence, South Carolina

    I don't think I could live on a diet like this. I'm a meat an taters kind of guy. Good info though. voted up.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago from Sunny Florida

    Sam999, I think fish is good for you with the omega vitamins so personally I wouldn't cut it out. It sounds like you are eating a very healthy diet. Thanks for your comments.

    rpalulis, That is interesting that your mother has been doing this for some time. I think it would help with some of my health problems. I have never tried wheat grass but would like to. Thanks for your comments.

    Diamond, I knew it was supported in the Old Testament and they should be an inspiration to me. Thanks for your comments.

    Susan, I wondered about that also as I have mile osteoporosis and take a large amount of Calcium, Vit., magnesium and Actonel. I don't drink milk anyway so I think I might still do well on the diet at maybe a 75% amount. Thanks for your comment.

    Coolmon, All the medicines I am on treat the symptoms not the disease, so maybe diet is the key. I appreciate your comments.

    FrugalGal, I have a juicer that I am hoping will work. I haven't tried that type of smoothie yet but I am glad to hear you like them and are on a healthy food plan. I appreciate your comments.

  • FrugalGal profile image


    8 years ago

    Great hub, Pamela. I'm not completely raw but do mostly eat fresh fruits and vegetables. I can't stand sweets anymore. They give me a headache and make me feel terrible. Kale tastes great in a smoothie. You have to have a good blender if you're going to use as much as is in that recipe. I don't, so I add a couple of leaves of kale and/or bok choy to my fruit smoothies for extra nutrition and consume the rest by adding to my salads.

  • Coolmon2009 profile image


    8 years ago from Texas, USA

    I agree with you. There is no medicine like that designed for our bodies. Good article and information

  • Just Ask Susan profile image

    Susan Zutautas 

    8 years ago from Ontario, Canada

    Enjoyed reading this Pamela excellent hub! This is a diet I would definitely try except when I got to the part about osteoporosis which I have.

  • DiamondRN profile image

    Bob Diamond RPh 

    8 years ago from Charlotte, NC USA

    Genesis 1:29 tends to support this article, Pamela.

    "Then God said, “I give you every seed-bearing plant on the face of the whole earth and every tree that has fruit with seed in it. They will be yours for food."

  • rpalulis profile image


    8 years ago from NY

    My Mother and a few friends of mine have been on raw food diets for years because of health reasons. They have prepared me meals several times, and I always enjoy the meal, but most of all I immediately feel good after eating. I want to start incorporating my every day diet to more raw foods. I just wish my garden was ready. I also have had that wheat grass juice, very good, highly recommend it. Great hub Pamela!

  • Sam9999 profile image


    8 years ago

    Very useful article. I don't eat meat or dairy, although I occasionally eat fish. Vegetables and fruit are my favorite foods. I think I will slowly add more "raw" into my diet.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago from Sunny Florida

    Ingenira, I guess you will have to give it a try. I use to do a lot of juicing but I am going to try this as soon as I get the ingredients because I am curious too, Thanks for your comments.

  • Ingenira profile image


    8 years ago

    I always try to eat raw as much as possible, like making delicious salad, juice and so on. I am curious about the banana, kale and blueberries smoothies recipe you have shared. It sounded so healthy, and I wonder how it tastes like.

  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago from Sunny Florida

    K9keystrokes, I certainly appreciate your comments. I guess the min chocolate chip ice creams means you are not 100% committed to raw foods (giggles).

    EverettW, I find that the people I live with also make it more difficult to stick to vegetables. I just do the best I can. Thanks so much for your comments.

  • EverettW profile image


    8 years ago

    I tried eating fruits and vegetables, and I lost weight. But my lifestyle and the people around me makes it difficult to stay on that diet. But great article. Check out my new hubs if you have time.

    Everett Winchester

  • K9keystrokes profile image

    India Arnold 

    8 years ago from Northern, California

    I love the idea of "letting food be your medicine". Eating raw vegetables is my favorite thing,...well next to mint chocolate chip icecream. You have given us another top-knotch hub with viable meaning and healthful advice. Thank you. Up and useful for certain!


  • Pamela99 profile imageAUTHOR

    Pamela Oglesby 

    8 years ago from Sunny Florida

    Wesman, I don't see you making a total change either, but at least you are eating healthy vegetables. Thanks for your comments.

  • Wesman Todd Shaw profile image

    Wesman Todd Shaw 

    8 years ago from Kaufman, Texas

    Thanks for the interesting hub. I truly prefer most of my vegetables to be raw and crisp; however, I'm an unrepentant meat eater. . .and so I'm not likely to change in that respect.


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