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Cooked vs. Raw: What’s the Difference?


Proper nutrition is critical to optimal wellness. Eating a variety of fruits, vegetables, organic whole grains, nuts and seeds is a habit that can ensure you look and feel your best as you age. But does the way you prepare these foods make them better or worse for you? While the Hallelujah Diet focuses mostly on promoting raw, plant-based eating, we still break down our regimen into a daily consumption of 85 percent living foods and 15 percent cooked foods. That means both ways are beneficial and important for optimal health.

Understanding the Difference
When your diet consists mostly of fruits and vegetables, you’re giving your body an abundance of antioxidants, vitamins and minerals to fuel your system and boost your energy. While cooked vegetables are certainly beneficial, raw options offer the most nutrients because they avoid the heating and cooking process.

Unfortunately, heating reduces the nutritional value in vegetables and can also decrease the enzymes within the foods. While that is a downfall, there is an upside to eating cooked vegetables. For instance, they have more calories and include certain important phytochemicals like carotenoids, lutein and lycopene.

Raw vegetablesEat plenty of raw vegetables on your plant-based journey

Incorporating Raw and Cooked Foods
Going off of our ratio of 85 percent living foods and 15 percent cooked foods, the Hallelujah Diet ensures you get just the right amount of nutrients by combining the different options throughout your day. Remember, the amount of living foods you eat doesn’t need to be limited to 85 percent; you can consume even more raw, plant-based options to boost your energy, revive your health and help you stay satisfied. Here’s a broad range of foods you can eat while following a primarily raw, plant-based regimen like the Hallelujah Diet:

Fruit intake should be no more than 15 percent of your diet in any given day. This can include all types of raw and dried fruits.

Vegetables are the best part of the Hallelujah Diet! You can enjoy as many raw and cooked veggies as you want during the day, just be sure to prioritize raw options.

Raw nuts and seeds are loaded with beneficial nutrients and healthy fats. Eat lots of raw almonds, tahini and sunflower seeds. Be sure to eat walnuts and macadamia nuts in moderation, as these nuts are high in calories and fat content.

Eat plenty of beans and grains such as green beans, peas, sprouted garbanzo beans, sprouted lentils, sprouted grains, soaked oats, millet, raw muesli, dehydrated granola or crackers and raw ground flaxseed.

Instead of choosing dairy, stick to rice, coconut and nut milks! Other beverages should be limited to distilled water and extracted vegetable juices.

Joining us on the path to better health and well-being doesn’t have to be difficult. You can exchange your unhealthy ways for a greater life with ease. Check out our Get Started Guide to learn more about the Hallelujah Diet and how you can transition to better habits and turn your life around today!


  1. sarah whitworth July 24, 2018

    This was a great Blog! I have tried doing more of the raw and it have help me. I see a difference when I start to change my eating habits. Thanks again for some great information.

  2. How do you measure the 15% fruits, 15% cooked, etc? Is it by weight, volume, or what?

    • Melody Hord July 24, 2018

      15% cooked food and fruit consumption is just a general guideline. Hallelujah Diet has never made a definitive way to measure that.

  3. There is a wide variety of delicious things to eat on a plant based diet.

  4. Debbie July 25, 2018

    Thank you Melody, Ann, Paul, and everyone on staff at Hallelujah Acres for everything you do getting info out to us. Miss George and Rhonda and hope they will pop in from time to time to keep us updated on how they are doing in retirement. Thanks for keeping HA on the cutting edge.. much appreciated!

    • Melody Hord July 27, 2018

      Hi Debbie, Appreciate your kind words! There is simply no replacing George and Rhonda. A big highlight of my life was getting to work with them both. It took tremendous dedication and drive for George to travel and do seminars all those years. He was so very anointed to speak from the heart and encourage. Rhonda compliments him so well. Those Saturday seminars in Shelby were electric. They motivated countless people to step up and take control of their eating habits and in return, their health. I, too, wish they would come out of retirement. However, I believe they gave it their all for many years and have left a wonderful legacy.

  5. CarolynBCalhoun July 31, 2018

    Once you have made the decision to change your diet, it becomes easier each day. There is such a wide range of fruits and vegetables available to you you should never become bored. Thanks for this helpful information and I agree with Melody Hord….those Saturday with George an Rhonda were electric. Seeing George so filled with excitement to share his knowledge was the best!!

  6. t black July 31, 2018

    It is so wonderful that most of the foods you eat on a plant based diet are good for you, whether they are eaten raw or cooked. While we do strive to consume a higher proportion of raw vegetables, it’s important to remember that even this is flexible, based on each person’s needs. Some people need to consume more cooked foods to maintain or gain weight, and then there are people with severe digestive issues that may need to stick to primarily cooked foods in the beginning to allow the colon time to heal. Nothing is set in stone, but it is simply healthy and can be adjusted to meet each person’s needs.

  7. Angela M Solomon August 1, 2018

    Great information on cooked vs raw foods!

  8. Rebecca Harrington May 5, 2020

    I most certainly agree with Melody. I,too miss hearing from George. Especially miss all the Health Minister Reunions , you use to have.

    • Melody Hord May 5, 2020

      The reunions and trainings got us so fired up! Hearing live testimonials and getting to talk with people who overcame serious health challenges was so inspirational and validating. I suppose we should be happy that we got to experience those wonderful times.

  9. Shirley.Colee May 5, 2020

    Love the hallelujah diet team, George and Rhonda. Life changing. So obviously true once revealed. I have shared with many referrals!

    • Melody Hord May 5, 2020

      Shirley, I love and have been blessed by George, Rhonda and Hallelujah Diet. They have changed countless lives for the better.

  10. Annette Whitworth May 5, 2020

    Thanks for this information. I did not know this when our diet consists mostly of fruits and vegetables, we are giving our body an abundance of antioxidants, vitamins and minerals to fuel your system and boost your energy. All this is some great information for the people that would like to make transition over to a raw diet. I have heard about this, reduces the nutritional value in vegetables and can also decrease the enzymes within the foods. Very good information right there. Thanks again

  11. Angela May 6, 2020

    Wondeful read on cooked vs Raw! More raw is the way to go!

  12. Connie May 9, 2020

    Raw food is so colorful. I get excited to eat it when I see the colors.

    I like to have medjool dates pecans. They make a great combination for a snack.

  13. Great information. Thank you for explaining the importance of the raw foods.

  14. I’ve been enjoying the raw recipes in 5 Steps to Success booklet that call for processing the salad with an orange or apple and nuts in a food processor. It is much easier to digest than eating a regular salad. When I eat the raw veggies and fruit blended in a blender and processed in the food processor, I have more energy and my gut feels better.

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