Raw food diet vs Cooked food: Which is Healthier?

Nutrition , fitness, and health are always intertwined. Together they make way for a healthier lifestyle. And today you don’t have to settle for just any diet. You can get on a diet that works for you. Meaning shows some results.

Raw food diet and a balanced cooked food diet are both two variants of nutrition that we’ll compare today.

Many have claimed that raw food is a better source of minerals and nutrients that we need for our growth and strength. Is it the truth or a myth? Let’s find out.

Raw Food Diet:

Raw Food Diet

1. Food list for Raw food diet:

This a very wide list we’ll cover some of the basic foods in this list. People who are strictly following raw food diet can eat anything on this list and have to avoid cooked meals.

  • Grains:

Buckwheat groats, Kamut, Millet, Oat groats, Quinoa, Spelt, Wild rice, and Wheat germ.

  • Seeds:

Sunflower seeds, Sesame seeds, Pumpkin seeds, Hemp seeds, Chia seeds and Flax seeds.

  • Nuts:

Walnuts, Pine nuts, Pecans, Pistachios, Macadamia nuts, Hazelnuts, Cashews, Brazil nuts, and Almonds.

  • Fruits:

Strawberry, Raspberry, Papaya, Pineapple, Plum, Orange, Mango, Lemon, Lime, Grapes, Blueberry, Banana, Apple, Apricot, and Avocado.

  • Vegetables:

Zucchini, Watercress, Tomato, Spinach, Swiss chard, Romaine, Peas, Onion, Lettuce, Kale, Jalapeno pepper, Garlic, Ginger, Cauliflower, Celery, Collard greens, Cucumber, Broccoli, Beets, Bell peppers, Bok choy, and Arugula.

  • Meat and Fish:

Eating raw meat might not seem like a good idea but you have already had it at some point. Some of your favourite dishes involve raw meat or fish, so, there you go. Going on a raw food diet where you have to eat meat and fish raw is not that big of a leap.

Although you can’t cook meat and fish when you are on a raw food diet you can salt it, pickle it or blend it to make side dishes.

2. The reason it is considered to be a healthier option:

By its definition, raw food is unprocessed and uncooked food.

Very few choose to follow a complete (100%) raw food diet. Most choose to go with 70% raw food and the rest includes cooked food.

  • Loss of vitamins:

When food is cooked it goes through various processes. Some recipes require some ingredients to be fried in the oil and then mixed together with the other ingredients and boiled. This process can sometimes be lengthy and complicated. Vitamins are lost due to this process. Vitamin C is the primary candidate for lost as well as some of the B vitamins. Boiling vegetable takes away most of the vitamins, this is a fact that many of you might already be aware of.

  • Loss of Enzymes:

We all know how our digestive system works. Enzymes play a huge role in breaking down the molecules of the food we consume. When food is cooked at high heat more than 117° F these enzymes are destroyed. This might lead to the deficiency of enzymes. This might not be a scientifically approved fact but a lot of raw food dieticians have claimed it to be true.

3. But is it cost-effective?

As you can’t cook the food, you have to get a little creative. For which you have to invest in appliances like a blender, juicer or dehydrator. So, yeah. It can be expensive. And organic food doesn’t come cheap.


Cooked Food Diet:

Nutrition, fitness, and health are always intertwined. Together they make way for a healthier lifestyle. And today you don’t have to settle for just any diet. You can get on a diet that works for you. Meaning shows some results. Raw Food Diet...

There are so many different diet plans that we can’t just compare one with the raw food diet. So, instead, we will compare fat burning cooked food with the raw food diet.

1. Food list for cooked food diet:

Cooked salmon, chicken and turkey, eggs, olive oil, fish, yogurt, cheese, milk and the list goes on. You can look for food recipes using these ingredients for burning fat or the ones that help you keep tabs on your nutrition intake.

You’ll also have to undertake calorie count. Most of the dieticians recommend it.

2. The reason it is considered to be a healthier option (Benefits):

  • Easy to eat and digest:

Cooked and processed food is much easier on your teeth and body. You can chew it better when it is soft and crispy rather than having to hurt your gums by chewing on raw foods that can be hard on your teeth as well as your metabolism.

Raw food has many layers. Some of them are torn apart when the food is cooked, which makes it easier to digest the food.

And if that’s not enough cooking food always improves the taste and the aroma arising from the food is just an added bonus. Whereas the same cannot be said for raw food.

  • Bacteria and microorganisms are destroyed:

This is a major factor very few people are willing to be on a raw food diet. Washing doesn’t always get rid of the ever-present tiny bacteria and microorganisms, cooking does. But with a raw food diet that is out.

People who have weakened immune system are likely to feel ill because of this or people who are prone to allergies will suffer as well. So, a balanced diet of cooked food will work better for these candidates.

3. But is it cost-effective?

If you don’t seek out diet help and do your own research and come up with a diet plan you don’t have to worry much about the cost.

But if you would rather seek out professional help then it’s going to cost you. The meetings, the membership and then the food itself. Overall it will be an expensive affair.


While it’s true that raw food diet might be good for your health but so is a balanced cooked food diet. Each food has its own benefits and some even have their drawbacks. But there are some foods that are better eaten raw while there are some that can prove more beneficial to you when cooked. So, who is to say that one is better than the other? Diets can be tricky and you won’t know what works for you until and unless you try.

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