A List of Vegetables
And Their Properties For A Healthy Raw Food Diet
Why do you need a
list of vegetables to consume? Aren't they all
They're absolutely packed with vitamins and
minerals and vastly superior to low-nutrient meat,
dairy, eggs, grains, and processed foods that most
people rely on.
Unfortunately, large parts of the vegetable
kingdom require cooking to become edible, and many
more that can be consumed raw are rough on our
A number of these are ok to
eat on occasion, but should probably not be eaten
as a staple. To garnish a salad periodically, they
work fine. You may want to add some of them to a green smoothie,
because the blades of a blender will will ease
their digestion to some degree.
Vegetables That Are Cruciferous:
Brussels Sprout, Cabbage, Collard Greens,
Kale, Horseradish, Rutabaga, Turnip, Chinese
Cabbage, Cauliflower, Broccoli Rabe, Daikon,
Bok Choy, Radish, Kohlrabi
Everything in this list
is distinguished by its high cellulose content.
Most mammals do not have the ability to break it
down and absorb nutrients from it easily (1),
Unlike soluble fiber, the fibers in insoluble
fiber are hard and can scratch the digestive
lining. Cuciferous vegetables should be chewed
well or blended before swallowing to aid
It's not that these foods are worthless, but just
not the easiest to digest. Use caution when adding
them to your diet, especially if you have
digestive or intestinal problems.
Raw Dressings For Your Salad?
raw dressings can spice up your salad
every night of the week. Don't worry,
they're also low fat and incredibly
Find out how to create amazing salad
dressings and sauces from scratch.
Savory Raw Dressings and Sauces!
Vegetables That Are Legumes:
Red, White, Pinto,
and Navy beans. Chickpeas, Lentils, Green Beans,
A number of legumes, and especially beans, are
indigestible and toxic to humans in a raw state.
Cooked, most still compromise digestion. Legumes
will start to putrefy and ferment in the gut,
producing the gas we associate with them.
Peas can be eaten raw when they are young
and freshly picked. You may also find that you
can eat young tender green beans without a
are also ok raw, but their unique combination of
carbohydrates, protein, and fat make them a
Read more about the digestive challenges of
legumes in this article on food
Vegetables Of The Tuber Family:
Carrot, Sweet Potato, Taro, Yams, Jicama,
Tubers are roots that grow underground. Without
tools and the ability to cook, humans would be
hard pressed to consume them. We certainly did
not evolve eating them. With the exception of
potatoes, most of these could be eaten safely in
a raw state, but the task would not be a
The fact that an uncooked sweet potato does not
present much temptation to a hungry human should
be reason enough to warn you away from one.
Beyond that, tubers are high in starch and
cellulose, and so hard for the body to digest.
Potatoes contain toxic compounds called
glycoalkaloids, of which the most common are
solanine and chaconine. This poison, when not
lessened through cooking and peeling, can cause
headaches, diarrhea, and cramps; it's meant to
drive away predators, like yourself.
Tubers should generally be avoided, but some,
such as carrots and jicama, are ok to include.
Vegetables That Are Squashes:
Spaghetti Squashes, Pumpkin, Zucchini.
Like tubers, many squashes
are high in cellulose and hard to digest. Some
are bland if not cooked and seasoned..
Yellow and green summer squashes (zucchini)
are exceptions to this rule along with certain
types of winter squash, such as one of my
You'll probably find these exceptions digest
fairly well, but I've known some people bothered
I generally eat squashes spiralized
in a pasta-style dish and covered with a sauce,
or as part of other salads.
Vegetables That Are Leafy And Green:
Arugula, Spinach, Water Spinach,
Cylon Spinach, Purslane, Corn Salad, Watercress;
Family, Including Loose Leaf, Romaine, Red
Leaf, Green Leaf, Iceberg
(Crisphead), Summer Crisp, Butterhead (Boston or
Bibb), Cos, Imperial, Lollo Ross,
Round lettuce, Endive.
vegetables are the most ideal vegetable that
humans can consume. We are well suited to eating
leafy greens because of their nutrient profile,
and and they do not cause the digestive problems
brought on by the cellulose and starch in many
They're low in calories and high in
nutrients and minerals while containing good
amounts of the fatty acids we require in a state
readily usable by the body.
At least a head of lettuce or other leafy greens
should be eaten daily. This will only make up a
small percentage of your calories (around 60-100
calories for a head), but a decent amount of
your food mass, and provide you with numerous
nutrients that your body cannot do without.
Most successful raw foodists like to eat
plenty of greens topped off with a delicious
raw dressing in their large daily salad.
Raw diets that overemphasize these greens,
however, will likely lead to failure because not
enough calories will be taken in. Overtime, the
diet becomes unsustainable or high
A totally fruitarian diet with no greens
will also likely fail over the ong run without
the important nutrients in greens.
Vegetables That Are Really Non-Sweet Fruits:
(Green, Red, Yellow, Orange, etc), Okra,
Tomatillos Tomatoes, Cucumbers, Tamarillos
While these are technically fruit, they are
considered vegetables for culinary purposes.
Without the high cellulose and starch content of
many other vegetables, but with plenty of water
and a great nutrient mix, they are ideal food.
They should be eaten regularly, and are
excellent additions to salads. Many are members
of the nightshade
Celery is an excellent food that digests well
with almost anything else. It contains the
necessary mineral sodium, which is present in a
ratio that can be easily accessed by the body.
Sodium is critical, along with the mineral
potassium, in managing the body's electrolyte
Electrolytes create electric osmotic pressure
which helps the body to move fluids through the
cell's membranes. It can be eaten with any other
fruit or vegetable.
David G. Barkalow, Roy L. Whistler, "Cellulose",
in AccessScience@McGraw-Hill, DOI
10.1036/1097-8542.118200. Retrieved 15 March
Vegetables - Following Up:
Find out how this list
vegetables fits into a healthy raw food diet.
Make delicious smoothies from raw foods with a vitamix
Receive the free Raw Food Health Journal
Keep up to date with new articles from this site.