Grains and legumes should never be taken raw. There are toxic substances in both of them that are destroyed by heat. Sprouting may also eliminate most of these toxins. Many vegetables can be eaten raw and are palatable and tender. Others need to be cooked so that our digestive juices can absorb the nutrients locked inside the hard fibers and cell walls. Many Vegetables like carrot and tomatoes get many nutritional boosts upon cooking.

Cruciferous vegetables—such as broccoli, spinach, cauliflower, and Brussels sprouts—are super-good for you. But if you eat raw These vegetables contain goitrogens, which can aggravate hypothyroidism. They will steal iodine from the body.

"Goitrogens are not as active when they're cooked, so eat them cooked," says Fiorella DiCarlo RDN, CDN, with both clinical and research experience in medical nutrition therapy in New York City.

We should understand nature's instinct diet principle for every type of living organism. If you provide only fruits to cow it will get sick. If you provide only greens to a monkey, it will get sick. The instinct diet for cows is green. They can eat some amount of fruits as part of their diet. The same is for the monkey. Their instinct diet is fruits. For Human's it's Starch. The main source of starch is grains. They slowly release the required energy for a long period of time. I personally do not believe in the evolution theory. I believe in the Genesis Story of Creation.

Some individuals will lose weight better if they are placed on a raw diet.

Since both weight reduction and a low protein diet are beneficial for malignancies, a raw diet may be used for a time in these individuals. Certain persons on a fasting routine may wish to break their fast with raw foods only as these may be more satisfying and easier to digest than cooked foods. Adult-onset diabetes, especially if overweight, maybe controlled much better on a diet that includes a high percentage of raw foods.

Because of the presence of enzymes in raw foods, some individuals feel they will benefit from using raw foods. Physiologists say, however, that the enzymes in raw foods are digested before they can be of any assistance to the individual who has eaten them. Nevertheless, the eating of raw foods does promote the production of enzymes within one’s own gastrointestinal tract. In this way enzymes may be increased, but not from the raw fruits and vegetables themselves.

Since it is more difficult to obtain a balanced diet entirely from raw foods, and some people find it very difficult to take in enough calories to maintain a proper weight, we do not generally advise a raw diet over long periods of time.