For years, it has been known that eating a variety of foods has many benefits, but a common question remains: is it better to eat foods raw or cooked? 

What is the raw food diet?

The raw food diet focuses on consuming foods in their natural state, meaning they are unprocessed and prepared with minimal cooking.

Types of raw food diets 

There are three types of raw food diets: 

• Raw vegan: Consists mostly of unprocessed, plant-based foods that are either completely raw or heated at very low temperatures. 

• Raw vegetarian: Focuses on unprocessed, plant-based foods that are heated at very low temperatures and allows dairy and eggs. 

• Raw omnivorous: Involves unprocessed, plant-based and animal foods from all major food groups with little to no cooking. 

All three diets are high in fruits, vegetables, nuts, seeds and whole grains.

Pros and cons of a raw food diet

Pros: 

•  A raw food diet is high in fruits and vegetables, which provides important vitamins and minerals. 

Cons:

• Cutting out entire food groups can lead to an inadequate intake of beneficial nutrients.

• Consuming raw meat, eggs and dairy come with more risk than benefit, especially in a population where patients have a weakened immune system. Improper food safety is a hazard to all, but is especially dangerous for patients fighting cancer.

The middle road

Research shows diets high in fruits, vegetables and whole grains help prevent chronic disease, including cancer. Whether raw or cooked, these foods provide key vitamins, minerals, phytochemicals (natural compounds found in fruit and vegetables that can reduce inflammation) and fiber. 

High heat cooking for long amounts of time can reduce some of the vitamins and minerals in your food. To minimize nutrient loss, use alternative methods that use a lower power of heat for a shorter time such as steaming, sautéing, roasting and microwaving. These methods allow foods to reach a safe temperature while still preserving nutrients. 

Can the raw food diet prevent cancer?

There is no single food or diet that is best for cancer prevention. You do not have to be vegan, vegetarian or only eat raw foods to lower your risk. The American Institute for Cancer Research recommends eating  a variety of vegetables, fruits and whole grains while limiting alcohol, processed meats, red meat and sugar sweetened drinks.