Do you sometimes worry that cooking might be zapping away some of the good stuff? We're all trying to eat healthier, but between busy schedules and conflicting information, it can be tough to know what's really best for us. One thing that's gaining traction is the power of food that is eaten raw. Think about it – our ancestors thrived on eating things straight from nature, and there's a growing body of evidence that suggests we can benefit from including more raw, plant-based food that is eaten raw into our diets today. But which foods are best eaten raw, and why?
This blog explores ten plant-based foods that are safe to eat raw but actually offer a nutritional boost when consumed in their natural state. We'll explore everything from familiar favourites to some lesser-known best foods to eat raw, explaining the unique benefits each one offers. So, keep reading!
Table Of Contents
1. 10 Foods That Can Be Eaten Raw
2. What Are The Types of Raw Food?
3. Dietitian’s Recommendation
4. The Final Say
5. FAQs
6. References
10 Foods That Can Be Eaten Raw
These raw foods bring many health benefits, from boosting your immune system to heart health and digestion. They are high in nutrients that keep your body energised and functioning. However, ensure you consume them in their most natural form, without added sugars. You can visit ToneOp Eats to experience the taste and wellness of nutrient-dense and calorie-counted meals. Let’s explore foods that can be eaten raw:
1. Fresh, Dried, Juiced, Or Dehydrated Fruits
Eating fresh fruits is one of the easiest ways to include raw food, which has many nutritional benefits. Fresh fruits like apples, bananas, berries, and oranges are rich in vitamins, minerals, fibre, and antioxidants.
Dried fruits like raisins, apricots, or dates are also a great plant-based choice. However, ensure they are unsweetened to avoid extra sugar. Juiced or dehydrated fruits, like dried mango or orange juice, offer concentrated nutrients, but mind the quantity to prevent high sugar intake.
2. Raw, Juiced, Or Dehydrated Vegetables
Raw vegetables are nutritious and are often lost during cooking. You can eat carrots, cucumbers, bell peppers, and leafy greens like spinach and kale raw. These veggies are low in calories but high in fibre, vitamins, and minerals, especially vitamin K, folate, and magnesium.
They are good foods for gut health, boost metabolism, and help keep your skin clear. Juicing vegetables, like celery or spinach, gives concentrated antioxidants and hydration. Dehydrated vegetables are also an option and retain most of their nutrients, but watch out for added preservatives or sodium.
3. Raw Nuts And Seeds
Nuts and seeds, like quality almonds, walnuts, chia seeds, and flaxseeds, are perfect examples of foods you can eat raw. These are full of healthy fats, protein, and fibre, good for muscle repair and maintaining blood sugar.
Raw nuts and seeds are rich in omega-3 fatty acids, antioxidants, and minerals like magnesium, which help reduce inflammation and promote brain health. If you struggle with high cholesterol or inflammation, these raw snacks can be a great addition to your diet.
4. Uncooked Grains & Legumes (Sprouted or Soaked)
While most grains and legumes are cooked before consumption, there’s an alternative: eating them raw in their sprouted or soaked form. Sprouting grains like quinoa or soaking beans like chickpeas overnight helps make them easier to digest and boosts their nutrient content.
Soaking or sprouting also reduces anti-nutrients, making them more bioavailable. Raw sprouted grains and legumes are an excellent addition to salads, smoothies, or wraps. However, always make sure they are properly soaked or sprouted to avoid potential digestive discomfort.
5. Raw Nut Milk & Butters
Nut milk and butter, like almond milk or cashew butter, are raw and also incredibly versatile in the kitchen. They are dairy-free, making them suitable for lactose intolerance or vegan meal planning. Raw nut milk retains the nutritional nuts from healthy fats, protein, and vitamins like E and B6.
Raw nut butter, in its purest form, is also monounsaturated fats, helping to maintain good cholesterol levels and promote brain function. These are healthy alternatives to dairy-based products and can be used in smoothies, on toast, or as a dip.
6. Cold-Pressed Oils
Cold-pressed oils, like extra virgin olive oil, coconut oil, and flaxseed oil, are made by pressing the seeds or fruits without applying heat. This process helps retain the full nutritional profile of the oil, including essential fatty acids and antioxidants.
Cold-pressed oils are high in omega-3s and vitamin E, reducing inflammation, improving heart health, and supporting healthy skin. These oils are ideal for drizzling over fresh plant-based salads or adding to smoothies. Since they are unheated, they are more nutritious than regular oils, making them a great choice for raw food diets.
7. Fermented Foods Like Miso, Kimchi, & Sauerkraut
Fermented foods like miso, kimchi, and sauerkraut are great raw food options that also support gut health. They contain live probiotics that promote healthy digestion and enhance immunity. Miso, made from fermented soybeans, is high in protein, vitamins, manganese, zinc, and copper.
Kimchi, a spicy Korean dish made from fermented cabbage, is full of fibre, vitamin A, and antioxidants. Sauerkraut, made from fermented cabbage, is a good source of vitamin C and supports healthy gut flora.
Also Read: How Is Prebiotic And Probiotic Different? Understand Their Uses For Digestion, Immunity & More!
8. Seaweed
Seaweed, such as nori, kelp, and wakame, is another nutritious raw food consumed as snacks, in salads, or added to soups. Seaweed is full of iodine, which helps support thyroid function, and vitamins A, C, and K, which boost immune health, improve skin elasticity, and aid in bone health.
Also, seaweed is rich in antioxidants and fibre, helping to fight inflammation and improve digestion. Seaweed is also a low-calorie meal prep ingredient, making it a great option for those looking to lose weight while maintaining essential nutrient intake.
9. Pure Maple Syrup & Unprocessed Raw Cacao
Pure maple syrup, when consumed raw and unprocessed, is a natural sweetener that retains its minerals like calcium, potassium, and manganese. It’s a healthier alternative to refined sugar. Mixed with unprocessed raw cacao, which is full of antioxidants, iron, magnesium, and fibre, you get an energy boost and fight oxidative stress.
Raw cacao is also high in flavonoids that support heart health by improving blood flow plus lowering blood pressure. These raw ingredients are mixed in healthy smoothies for weight loss, desserts, or just as a sweet treat.
10. Vinegar & Unpasteurised Raw Soy Sauce
Unpasteurised vinegar, like apple cider vinegar plus raw soy sauce, are powerful raw food items that enhance your meals. Raw apple cider vinegar is known for its digestive benefits, helping to balance stomach acids and support healthy gut bacteria. It also has antioxidants, helping to reduce inflammation.
Raw soy sauce, which is unpasteurised, retains more of the natural enzymes and beneficial bacteria, making it a healthier option than its pasteurised counterparts. It’s full of amino acids, supporting muscle health and improving body function. Both these ingredients are additions to dressings, marinades, and dips
.
Also Read: 7 Indian-Style Mushroom Sandwich Recipes
What Are The Types of Raw Food?
Here are some common examples of foods that are delicious and nutritious when eaten raw:
- Fruits: Berries, apples, bananas, grapes, oranges, mangoes... the list goes on! Fruits are naturally sweet and offer vitamins.
- Vegetables: Carrots, cucumbers, bell peppers, spinach, lettuce, tomatoes, celery, radishes, broccoli, cauliflower - so many options for adding crunch and nutrients to your meals.
- Nuts and Seeds: Almonds, walnuts, cashews (although technically roasted, they are often sold as "raw"), sunflower seeds, pumpkin seeds, healthy chia seeds, and flax seeds. These provide healthy fats and protein.
It's worth noting that some foods, while edible raw, might be more digestible or have a different flavour profile when cooked. But the options above are all perfect for enjoying the benefits of raw food!
Also Read: 5 Simple And Healthy Chia Seed Recipes For Weight Loss
The Final Say
So there you have it – a glimpse into the foods that are eaten raw! From fresh carrots to the sweetness of a sun-ripened strawberry, more raw plant-based foods can be a rewarding experience. Remember to prioritise food safety by thoroughly washing all produce. While a 100% raw food diet isn't necessary for everyone, embracing the power of raw to nourish your body and connect with the natural goodness of food.
FAQs
1. Which foods can be eaten raw?
So many! Think fresh fruits and vegetables like berries, apples, carrots, and leafy greens. Nuts, seeds, and sprouts are also fantastic raw options. Some grains and legumes can be eaten raw after soaking or sprouting. There's a whole world of raw culinary possibilities to explore!
2. What foods are often served raw?
Salads are a classic example of raw food dishes. Think crisp lettuce, juicy tomatoes, and crunchy cucumbers. Smoothies are another great way to enjoy raw fruits and vegetables. You can also find raw versions of desserts, like raw chocolate avocado mousse or energy balls made with nuts and dates.
3. What are the different types of raw food?
Raw foods can be broadly categorised into vegetables, quality nuts, seeds, sprouts, and herbs. Within these categories, you have a huge variety! From the sweetness of a ripe fresh mango to the earthiness of raw beets, there's raw food out there for everyone.
References
- https://www.medicalnewstoday.com/articles/7381
- https://www.webmd.com/diet/a-z/raw-foods-diet
- https://www.lovefood.com/gallerylist/62101/25-foods-you-didnt-know-you-could-eat-raw
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