Consuming raw foods is nothing new. The raw diet fad, however, is relatively recent. Raw diet enthusiasts encourage the consumption of uncooked and unprocessed foods. Proponents claim that this diet is better for you, but there’s been back and forth between health experts as to whether this claim holds true.

Eating Your Veggies

If when embodying your authentic caveperson lifestyle you get a little hungry, consider this your cheat-sheet for eating raw. Staples of the raw diet include: fresh fruits and raw vegetables, nuts and seeds, raw grains or legumes, dry fish and meats, alternative milks and fermented foods.

There are certain foods which one should avoid consuming raw, including flour, potatoes, milk, kidney beans and poultry. This list isn’t exhaustive. You should research any foods you are unsure about before consuming them raw.

Advocates of raw diets claim that raw food is more nutritious than cooked food, but it depends.

According to Healthline.com, studies have shown that cooking vegetables actually increases the availability of certain antioxidants — like beta-carotene, which the body converts to Vitamin A. On the contrary, for many vegetables this can also lead to the destruction of certain enzymes. There is little to no science backing the idea that enzymes in vegetables are beneficial to the human body since it already produces its own enzymes for food digestion.

There are certain foods which are arguably “healthier” when consumed raw. When eaten raw, broccoli, cabbage, onions, watercress and garlic, to name a few, offer considerable amounts of beneficial compounds that help prevent disease in the body. Still, there are also foods like asparagus, tomatoes, carrots and potatoes that are actually healthier for our bodies when consumed cooked.

Surf and Turf

For meat and fish, the same give-and-take situation applies. In general, the availability of certain nutrients depends on the method of cooking, the duration of the cooking process and the amount of water used. Whenever you are preparing to consume raw meat or fish you should ensure it is of the highest quality possible, extremely fresh and kept refrigerated for as long as possible before consumption. It also helps to source these from reputable markets or butchers who understand these will be consumed raw.

For fish, cooking can either increase or decrease the presence of harmful chemicals and compounds. It all depends on several factors, including how long the fish has been cooked for. Be aware that raw meat, fish and poultry may contain harmful bacteria, and that cooking is oftentimes necessary to ensure the meal is safe for consumption.

Best Practices for Preparing Raw Foods

In order to minimize the risk associated with eating raw, follow these tips:

1. Be sure to separate raw meat, poultry, seafood and eggs from other foods in your grocery bags and in your refrigerator.
2. Use separate cutting boards for fresh produce and for raw meat, poultry and seafood.
3. Never place cooked food on a plate that previously held raw meat, poultry, seafood or eggs.

Now that you’re an expert in raw eating, put your skills to the test with these iconic raw dishes:

The Perfection of the Simple Ceviche

Recipe by Chef Javier Wong, the “Godfather of Ceviche”, NYT

Ingredients:

• 1pound skinless fluke fillets
• 1⅓cups red onion sliced paper-thin
• ⅓cup fresh lime juice
• ¼teaspoon salt, or to taste
• Black pepper, to taste
• 1 habanero chile, seeded and finely minced

Preparation:

• Toss onions, chile, and lime juice in a bowl. Let sit for a couple of minutes. Cut fish in 1-inch chunks. Place in the bowl. Season with salt and pepper. Plate and serve at once.

There are many variations of Ceviche, but this one has been fine-tuned by Wong for years. As is custom in Peruvian culture, make enough for a group and enjoy it together.

Sushi Bowl: College Student Edition

The most important part of the sushi bowl is the rice. Nail this base, then you can incorporate any fish or toppings you’d like. For this recipe, we will be adding spicy tuna.

Ingredients:

• 1 cup cooked warm sushi rice
• 1 can tuna (in water, drained) or about 4 oz raw sushi-grade tuna, chopped (if you have it)
• 2 tbsp mayo (preferably Kewpie)
• 1–2 tsp Sriracha (adjust for spice level)
• 1 tsp soy sauc
• Nori sheets
• Optional toppings: sliced cucumber, avocado, sesame seeds, green onions

Preparation:

1. Mix the tuna, mayo, Sriracha, and soy sauce together in a bowl until creamy. Add a touch of lemon juice for more dimensional flavors.
2. In a separate bowl lay a base of cooked rice in a serving bowl. Spoon your tuna mix on top, and arrange your optional toppings and nori strips around it.
3. Drizzle on extra Sriracha or soy sauce for flavor.
4. Enjoy!

words_rosibel mercedes. photo_ ava stroshane. design_charlotte deangelis.

This article was published in Distraction’s Fall 2025 print issue.

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