Raw foods are often believed to have nutritional benefits over cooked meals. This is because they are not permitted to be heated over 42 degrees Celsius, as temperatures above this threshold deactivate all enzymes present in the ingredients. It is said that active enzymes can assist in digestion and carry their own unique health benefits. Uncooked fruit, vegetables, mushrooms, nuts and seeds are all included in raw diets and meals, and soaked or sprouted grains and legumes are allowed too. All ingredients can be soaked, sprouted, fermented or heated to less than 42 degrees. 

 For some people, going 100% raw most of the time is the best thing for their health. For others, regularly cycling through raw and cooked dietary patterns is optimal. 

In a four-week study, overweight and obese volunteers tried out a raw diet to see what effect it may have on markers of cardiovascular health. They not only saw significant improvement in the usual cholesterol measurements, but also in inflammatory markers and levels of lipoprotein(a), which is generally very difficult to normalise naturally. 

Another clinical study tested a raw vegan diet in 18 people with fibromyalgia, with another 15 with the same condition continuing with their usual diet. After three months, there were significant improvements in pain, joint stiffness, sleep and general health. These gains reversed when they went back to a normal omnivorous diet, so it is likely best to be on a cyclical or mostly-raw diet if you have fibromyalgia. 

Ways that going mostly or totally raw benefit the body are not only associated with higher antioxidant intake, but also reduced advanced glycation end-products (AGEs). Browned and blackened foods are highest in their own AGEs, and unabsorbed blood sugar forms AGEs in the body. While fruit and vegetables contain fibre and other nutrients that help to moderate the speed of sugar absorption, processed foods do not, and contribute to blood sugar spikes. AGE accumulation leads to faster aging, inflammation, muscle and bone loss, diabetes, cardiovascular problems, cognitive disorders and joint pain.