Raw Vegan Diet

 

Raw Vegan Diet

What is a raw vegan diet?

Raw veganism is a subset of veganism.

All vegan diets exclude all animal-origin foods.

Then it adds the concept of raw food, which dictates that food should be eaten entirely raw or heated to temperatures below 104-118°F (40-48°C).

Raw vegan diets are typically rich in fruits, vegetables, nuts, seeds, sprouted grains, and legumes. In addition, it tends to be low in processed foods.

A raw vegan diet is chosen by those who are motivated by health reasons.

They believe that raw, minimally heated foods are more nutritious than cooked foods.

Other methods of meal preparation, such as juice extraction, mixing, soaking, germination, and dehydration, are used instead of cooking.

Many raw vegans believe they don’t need supplements since a raw vegan diet provides all the nutrients they need.

A raw vegan diet consists primarily of unprocessed plant-based foods that are either completely raw or heated to a very low temperature.

Health Benefits

The raw vegan diet is abundant in nutrient-dense plant foods. It is also linked to several health benefits.

It May reduce your risk of diabetes

A raw vegan diet can also reduce your risk of diabetes.

Again, this could be partly explained by the fact that it focuses on fruits and vegetables, which are linked to a lower risk of type 2 diabetes. What’s more, this diet is high in fiber — a nutrient linked to hypoglycemia and increased insulin sensitivity.

A recent study linked vegetarian and vegan diets to a 12% reduced risk of type 2 diabetes, with vegan diets being the most effective.

What’re more, vegan diets contain good amounts of nuts, seeds, sprouted grains, and legumes, which can help lower blood sugar levels even further.

That said, few studies have examined the direct effects of raw vegan diets.

However, since they are likely to include as much – if not more – nutrient- and fiber-rich fruits and vegetables as other types of vegan diets, one can expect similar benefits.

May improve heart health

A raw vegan diet may improve cardiovascular health due to the focus on fruits and vegetables — both of which are consistently linked to lowering blood pressure and reducing the risk of heart disease and stroke.

A vegan diet should also include nuts, seeds, sprouted whole grains, and legumes.
Studies show that these foods can improve blood cholesterol levels and further reduce your risk of heart disease.

Observational studies indicate that vegans may have up to a 75% lower risk of developing high blood pressure and a 42% lower risk of dying from heart disease.

What’s more, several randomized, controlled studies — the gold standard of scientific research — observe that vegan diets are particularly effective at reducing “bad” LDL cholesterol.

Few studies have looked at the effect of raw vegan diets in particular. However, their high content of nutrient-rich plant foods can give similar results – although more studies are needed.

It May help with weight loss

A raw vegan diet seems very effective in helping people lose weight and maintain it.

Studies establish a consistent link between raw diets — including raw veganism — and decreased body fat.

In one study, people who followed various raw diets for more than 3.5 years lost about 22 to 26 pounds (10 to 12 kg). What’s more, participants with the highest percentage of raw foods in their diet also had the lowest body mass indexes (BMI)

In another study, people on a raw vegan diet had a 7–9.4% lower percentage of total body fat than people on a typical American diet.

What’s more, several high-quality studies indicate that low-fat vegan diets — including raw vegan diets — are particularly effective at losing weight.

May improve digestion

The high amount of fiber in whole plant foods can help improve your digestion.

Raw vegan diets are rich in soluble and insoluble fiber.

Insoluble fiber adds volume to your stool and helps food move faster through your gut, reducing the chances of constipation.

Soluble fiber is also beneficial, as it helps nourish the good bacteria in your gut.

In turn, these healthy bacteria produce nutrients, like short-chain fats, that help reduce inflammation in your gut. It may also relieve symptoms of ulcerative colitis, Crohn’s disease, and irritable bowel syndrome (IBS).

A raw vegan diet can have health benefits, including weight loss, a lower risk of type 2 diabetes, and better digestion and heart health.

Potential risks

A raw vegan diet can also come with some risks – especially if you don’t plan well.

Maybe nutritionally unbalanced

Vegan diets can be suitable for all stages of life – as long as they are well planned.

One of the prerequisites for a well-planned vegan diet is to make sure it provides all the vitamins and minerals your body needs. You can do this by consuming fortified foods or supplements to compensate for the nutrients they naturally contain.
Vitamin B12 is an example of a nutrient that is naturally absent in a raw vegan diet. Insufficient intake of this vitamin can lead to anemia, damage to the nervous system, infertility, heart disease, and poor bone health.

While anyone can have low vitamin B12 levels, vegans who don’t take supplements are more likely to suffer from a deficiency.

One study found that 100% of participants on a raw vegan diet consumed less than the recommended 2.4 mcg of vitamin B12 per day. In addition, more than one-third of participants were vitamin B12 deficient at the time of the study.

However, the use of supplements is often discouraged as part of a raw vegan diet, as it is believed that raw foods alone can provide all the nutrients one needs. This can increase your risk of nutrient deficiencies.

Raw vegan diets also appear to have low calcium and vitamin D content, and sponsors often discourage the use of iodized salt, which can put you at a greater risk of deficiency.

May weaken muscles and bones

A raw vegan diet can lead to the weakening of muscles and bones.

In addition, this diet tends to be low in calcium and vitamin D, which are essential nutrients for healthy bones.

In one study, people on a raw vegan diet had lower bone mineral content and bone density than those on a standard American diet.

Some raw vegan vegans may be able to get enough vitamin D by exposing themselves to the sun.

However, the elderly, people living in northern latitudes, or those with darker skin may not be able to produce enough vitamin D from their sun exposure alone.

What’s more, a raw vegan diet tends to provide very little protein — often less than 10% of your total calories per day.

While such a low protein content may theoretically be sufficient to meet basic biological needs, there is some evidence linking higher intakes to stronger bones.

Protein is also important for preserving muscle mass, especially during periods of low-calorie intake that lead to weight loss – as you would expect with this diet.

It May promote tooth decay

Raw vegan diets may also increase your risk of tooth decay.

This may be especially true for diets that are high in citrus fruits and berries.

Because these fruits are acidic, they are more likely to erode your tooth enamel.
In one study, 97.7% of people on a raw vegan diet experienced dental erosion to some extent, compared to only 86.8% in the control group.

However, further studies are needed before solid conclusions can be drawn.

May reduce fertility

A raw vegan diet can reduce fertility, in some cases

In one study, 70% of women on a raw vegan diet experienced irregularities in their menstrual cycle. What’s more, about a third of them have developed amenorrhea — a condition in which women stop menstruating altogether.

Furthermore, raw foods have been found to have greater effects when the proportion is higher.
The researchers calculated that women who ate only raw foods were seven times more likely to suffer from amenorrhea than other women.

Scientists note that one of the main ways a raw vegan diet can affect a woman’s fertility is by being very low in calories. As a result, women can lose too much weight, which can impair their menstrual cycle.

Without supplements, a raw vegan diet can be deficient in vitamin B12, iodine, calcium, and vitamin D and provide too little protein and calories, leading to a variety of health problems. In addition, it can lead to cavities and problems with fertility.

How to Follow a Raw Vegan Diet

To follow a raw vegan diet, you must first ensure that at least 75% of all the foods you eat are raw or cooked at temperatures below 104-118°F (40-48°C).

Animal products should be avoided entirely, while fruits, vegetables, nuts, and seeds should be abundant. Grains and legumes can be included but must be soaked or sprouted before consumption.

Foods to eat

Fresh, dried, juicy, or dehydrated fruit
Raw, juicy, or dehydrated vegetables
Nuts and raw seeds
Uncooked grains and legumes (sprouted or soaked)
Raw walnut milk
Raw nut butter
Cold-pressed oils
Fermented foods like miso, kimchi and sauerkraut
Algae
Some sweeteners, such as pure maple syrup and unprocessed raw cocoa powder.
Condiments, including vinegar and raw unpasteurized soy sauce

Foods to avoid

Cooked fruits, vegetables, cereals, and legumes
Bakery products
Roasted nuts and seeds
Refined oils
Salt
Refined sugars and flours
Pasteurized juices
Coffee and tea
Alcohol
All kinds of Processed foods and snacks, such as pastries and chips.
A raw vegan diet includes raw foods or foods cooked under a certain temperature. All cooked, baked, refined, or highly processed foods are not allowed in this diet.

Sample menu

The following sample menu can give you an idea of what a raw vegan diet might look like for a few days.

Day 1
Breakfast: Tropical Green Spirulina Smoothie
Lunch: Raw pea, mint, and avocado soup
Lunch: Raw vegan pizza
Day 2
Breakfast: Chia seed pudding topped with berries
Lunch: Raw nori rolls with spicy dip
Lunch: Thai raw stamp
Day 3
Breakfast: Raw pancakes with banana and almond butter
Lunch: Spiral raw zucchini topped with basil pesto sauce
Lunch: Raw lasagna with pickled vegetables, sun-dried tomatoes, and cashew and coriander sauce

Snacks

Energy balls with pecans
Raw vegan crackers with a granola bar
Dehydrated fruit
Chia pudding
Fruit smoothies
Cookies without baking with chocolate chips
Vegetable salad with guacamole vinaigrette
Many foods typically eaten as part of a cooked vegan diet can be prepared raw. The sample menu above gives some ideas for raw vegan meals and snacks.

A raw vegan diet includes healthy fruits, vegetables, nuts, seeds, and sprouted grains and legumes – which can reduce the risk of diabetes and heart disease and promote weight loss and digestion when properly planned.

However, if poorly planned, this diet can increase your risk of nutrient deficiency, infertility, and muscle, bone, and dental weakness.

If you decide to try the raw vegan diet, make sure it provides you with enough calories. It’s also best to add supplements as needed to meet all your daily nutrient needs.