rohkost

Rohkost, or raw food, is a dietary approach that emphasizes eating foods that have not been heated above a low threshold. In German-speaking contexts it is often linked to plant-based diets, though some adherents include animal products. The central idea is to preserve nutrients and natural textures by consuming foods in their uncooked or minimally processed state.

Typical Rohkost foods include fresh fruits, vegetables, greens, sprouts, nuts and seeds, and germinated grains. They are eaten raw or processed into salads, spreads, smoothies, or pâtés. Common methods are soaking, sprouting, blending, fermenting, and low-temperature dehydration to avoid cooking.

Temperature discussions lack universal standards; many followers cap heating at about 40–46°C (105–115°F). Others use different limits, shaping which ingredients are included and how dishes are prepared. This threshold influences practical choices and meal planning.

Nutritionally, Rohkost can increase intake of fiber, vitamins, and phytochemicals. Critics cite potential gaps in protein, iron, calcium, and vitamin B12, and safety concerns with certain raw items like sprouts or dairy. Diet plans typically emphasize variety and careful nutrient planning, especially for long-term adherence.

Historically, Rohkost ideas emerged in European vegetarian and health circles in the 19th and 20th centuries and remain popular in wellness media and cookbooks. In practice it ranges from raw vegan to flexible plant-based approaches and is generally treated as a lifestyle choice rather than a medical diet.