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The Raw Food Pyramid may be a bit different than the regular food pyramid that you have encountered. But don’t be confused – it contains more variety and more life-giving properties!

Below, I detail all categories of food within the raw food pyramid. While many raw vegan diets emphasize nuts and seeds (fats), the base of this raw food pyramid is different. I believe that any raw food lifestyle should be based on greens and fruits, as you will see below. 

raw food pyramid

The Raw Food Pyramid 

  1. On the first floor, we have greens and veggies. These are extremely protein and mineral rich, and are essential to provide you with all of the nutrients you need. I recommend aspiring towards eating 1-2 pounds of leafy greens every single day in order not to run into deficiencies on the raw vegan lifestyle.
  2. On the second floor are fruits. Fruits contain mostly carbohydrates, which are necessary to provide us with the basic fuel and calories that we need, in addition to many vitamins and phytochemicals unique to each fruit.
  3. On the third floor are sprouts and fermented foods. Why are these important? Because both sprouting and fermenting food increases its nutrient content quite a lot. Fermented foods are also great for adding flavor to food by using whole foods. Check out this post on home-made capers for a cool idea.
  4. Lastly, we have our fats. Fats are essential for receiving certain vitamins, like vitamin E. They are also essential for omegas, and essential fatty acids. They help our brain function better. However, fats are on the top floor of the pyramid because it’s very important not to overeat on them, resulting in weight gain and crowding out greens and fruits, which are much more nutrient dense.

Raw Vegan Food Groups

  1. Fresh and dried sweet and sour fruits (like raisins, pineapple, banana, strawberries)
  2. Non-sweet fruits (tomatoes, cucumbers, bell pepper)
  3. Vegetables (broccoli, cabbage, cauliflower)
  4. Leafy greens (kale, chard, spinach, lettuce)
  5. Wild herbs (dandelion, nettle, purslane)
  6. Mushrooms (trumpet, shiitake, white button)
  7. Herbs (parsley, cilantro, basil)
  8. Nuts (almonds, hazelnuts, brazil nuts)
  9. Seeds (sesame, flax, chia)
  10. Sprouts (sunflower, wheatgrass, sprouted wheat berries, pea shoots, broccoli sprouts)
  11. Edible flowers (rose petals, lavender, nasturtium)
  12. Sea veggies (dulse, nori, wakame)
  13. Algaes (spirulina, chlorella)
  14. Spices (cumin, cayenne, garlic and onion powder)
  15. Flavorings and sweeteners (maca powder, coconut aminos, coconut nectar)
  16. Packaged raw foods (kale chips, flax crackers, raw chocolates)

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Soul in the Raw is a high-raw vegan recipe + education blog. Marina creates quick, easy, and delicious high-raw vegan recipes and blogs about the health benefits of a high-raw plant-based diet. You can get more of Marina’s awesome recipes, tips, and lifestyle techniques on the free Facebook group: Raw Souls .
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