Emotional Cleanse: Raw Vegan Diet Switch For A Fresh Start

A raw vegan diet is a subset of veganism that involves eating only plant-based foods, and those that are either completely raw or heated at very low temperatures. The diet is believed to be detoxifying, as raw foods are easier to digest, allowing the body to put its energy into cleansing and getting rid of harmful toxins. The diet is also believed to be emotionally cleansing, as it involves facing one's feelings without the use of food as a numbing mechanism. While the diet has been associated with several health benefits, such as weight loss, improved heart health, and a lower risk of diabetes, it is important to ensure that it meets one's nutritional needs and is carefully planned to avoid potential health risks.

The emotional detox: facing your feelings and healing emotionally

Emotional detox is an important aspect of transitioning to a raw vegan diet. This process involves facing your feelings and allowing yourself to feel emotions that you may have been numbing with food. While it can be challenging, it is a crucial step in healing and evolving as a person. Here are some things to keep in mind as you embark on this journey:

Understanding Emotional Detox

Emotional detox, also known as a healing crisis, is a recognition that healing is not just physical but also emotional. It is about facing your pain, allowing yourself to feel difficult emotions, and beginning the process of growth and transformation. This can be a challenging but rewarding experience, and it is important to remember that you are not alone in this journey.

Facing Your Feelings

Many people use food as a way to numb themselves and avoid dealing with their emotions. When you switch to a raw vegan diet, you may find yourself having to confront these feelings head-on. It is important to be kind to yourself during this process and remember that facing your pain is a sign of strength and courage. Allow yourself to feel the full range of emotions without judgment or attachment.

Healing Emotionally

Healing emotionally involves acknowledging and accepting your feelings without trying to suppress or ignore them. It is about making peace with your past, learning from your experiences, and finding healthy ways to cope with difficult emotions. This may include practices such as meditation, yoga, or deep breathing, which can help you connect with your body and cultivate a sense of mindfulness.

Benefits of Emotional Detox

Emotional detox can have numerous benefits for your overall well-being. It can help you develop a healthier relationship with food, increase your self-awareness, and improve your mental and emotional resilience. As you face your feelings, you may also find that you become more compassionate towards yourself and others, leading to improved relationships and a greater sense of fulfillment in your life.

Seeking Support

Transitioning to a raw vegan diet and undergoing an emotional detox can be challenging, and it is important to have a support system in place. Consider joining online groups or communities where you can connect with others who are on a similar journey. Seeking guidance from a therapist or counsellor can also provide additional support as you navigate this process.

Self-Care Practices

During your emotional detox, prioritise self-care and be gentle with yourself. Engage in activities that nourish your mind, body, and soul. This may include practices such as journaling, spending time in nature, or trying new hobbies that bring you joy. Remember that healing takes time, and it is important to be patient and compassionate with yourself throughout the process.

The physical benefits: weight loss, improved digestion, and heart health

The raw vegan diet is associated with several physical benefits, including weight loss, improved digestion, and positive impacts on heart health.

Weight Loss

The raw vegan diet is very effective for weight loss. Studies show that raw food diets, including raw veganism, lead to lower body fat percentages. In one study, participants following various raw diets for over 3.5 years lost around 10-12 kg. Moreover, those with a higher percentage of raw foods in their diet had lower body mass indexes (BMIs). Another study found that people on a raw vegan diet had a total body fat percentage 7-9.4% lower than those eating a typical American diet.

Improved Digestion

The high fibre content in whole plant foods may improve digestion. Raw vegan diets contain both soluble and insoluble fibres. Insoluble fibres add bulk to stools and help food move through the gut faster, reducing constipation. Soluble fibre feeds the good bacteria in the intestines, which produce nutrients like short-chain fats that reduce gut inflammation and improve symptoms of irritable bowel syndrome (IBS), Crohn's disease, and ulcerative colitis.

Heart Health

The raw vegan diet may improve heart health due to its focus on fruits and vegetables, which are linked to lower blood pressure and a reduced risk of heart disease and stroke. This diet also includes nuts, seeds, sprouted whole grains, and legumes, which may improve blood cholesterol levels and further lower the risk of heart disease. Observational studies suggest that vegans may have a 75% lower risk of high blood pressure and a 42% lower risk of dying from heart disease.

In summary, the raw vegan diet offers physical benefits such as weight loss, improved digestion, and positive impacts on heart health. These benefits are attributed to the diet's emphasis on nutrient-rich plant foods, including fruits, vegetables, nuts, seeds, sprouted grains, and legumes.

The nutritional considerations: vitamin B12, calcium, and vitamin D deficiencies

Nutritional Considerations: Vitamin B12, Calcium, and Vitamin D Deficiencies

A raw vegan diet can be an effective way to improve your health and well-being, but it requires careful planning to ensure adequate nutrient intake and avoid potential deficiencies. Here are some detailed considerations regarding vitamin B12, calcium, and vitamin D:

Vitamin B12

Vitamin B12 is essential for overall health and well-being. It plays a crucial role in preventing anemia, nervous system damage, infertility, heart disease, and poor bone health. However, vitamin B12 is naturally lacking in a raw vegan diet, as it is primarily found in animal products. To meet your vitamin B12 requirements, consider the following:

• Include vitamin B12-fortified foods in your diet, such as some plant-based milk alternatives (soy, rice, or almond milk), soy products, and breakfast cereals. Check the labels to ensure you are consuming enough B12, aiming for at least 2.4 mcg per day.
• Take a daily B12 supplement providing at least 10 micrograms or a weekly supplement with at least 2000 micrograms. B12 supplements are a reliable way to ensure adequate intake.
• Be cautious of false claims about non-animal sources of B12, such as spirulina, nori, tempeh, and barley grass. These sources have not been proven effective in providing sufficient B12.

Calcium

Calcium is critical for building and maintaining strong bones, muscle contraction, blood pressure regulation, nerve transmission, and blood clotting. While dairy is often associated with calcium, there are plenty of plant-based sources to meet your needs on a raw vegan diet:

• Soybeans and soybean products like tofu, tempeh, and natto are excellent sources of calcium. Tofu made with calcium sulfate can provide up to 53% of your daily value (DV) per 3.5 ounces.
• Beans, peas, and lentils are not only rich in fiber and protein but also contain good amounts of calcium.
• Nuts, especially almonds, are a great source of calcium. Other nuts like Brazil nuts, and seeds like tahini, also contribute to your calcium intake.
• Grains like amaranth and teff are gluten-free options that provide around 9% of your DV per cooked cup.
• Seaweed, such as wakame and kelp, can add variety to your diet while providing a good amount of calcium. However, consume seaweed in moderation due to potential high levels of heavy metals and iodine.
• Certain vegetables and leafy greens, including spinach, turnip greens, mustard greens, and collard greens, are rich in calcium. Keep in mind that these vegetables also contain oxalates, which can reduce calcium absorption. Boiling these vegetables can help reduce oxalate levels.
• Fortified foods and drinks, such as plant-based yogurts, cereals, flour, cornmeal, plant-based milk alternatives, and orange juice, can significantly boost your calcium intake. Always check the labels to ensure the products are fortified with calcium.
• Blackstrap molasses is a unique sweetener that provides 15% of your DV of calcium per tablespoon. However, use it in moderation due to its high sugar content.

Vitamin D

Vitamin D is essential for calcium absorption and maintaining healthy bones. It also plays a role in immune system function and may offer other health benefits. While sunlight is a great source of vitamin D, there are additional considerations for a raw vegan diet:

• Include vegan-friendly sources of vitamin D in your diet, such as fortified soy milk, mushrooms (especially those exposed to ultraviolet light), fortified breakfast cereals and oatmeal, and fortified orange juice and plant-based milk alternatives.
• Spend time in the sun, as sunlight enables your body to produce vitamin D. Aim for 10 to 30 minutes of sun exposure three times a week. If you have darker skin, you may need more sun exposure. Remember to practice sun safety and avoid excessive sun exposure, which can be harmful.
• Consider taking a vegan-friendly vitamin D supplement to ensure adequate intake. Take the supplement with a meal containing healthy fats, such as avocados, nuts, and seeds, to enhance absorption.

In conclusion, a well-planned raw vegan diet can provide adequate nutrient intake, including vitamin B12, calcium, and vitamin D. By incorporating a variety of plant-based sources and considering supplementation, you can effectively meet your nutritional needs and avoid potential deficiencies associated with a raw vegan diet.

The preparation: food logs, nutrition knowledge, and meal planning

Transitioning to a raw vegan diet requires careful preparation to ensure your nutritional needs are met. Here are some detailed guidelines on food logs, nutrition knowledge, and meal planning to help you get started:

Food Logs

Keeping a food log or journal is an excellent way to track your progress and ensure you are consuming a balanced and varied diet. Record everything you eat and drink, including portion sizes and ingredients used in meal preparation. This practice will help you identify any nutritional gaps or areas where you may need to supplement your diet. Additionally, a food log can provide insights into your eating patterns and help you make more informed choices.

Nutrition Knowledge

Before embarking on a raw vegan diet, it is essential to educate yourself about the nutritional requirements of this lifestyle. Understand which foods provide the necessary vitamins, minerals, and proteins to maintain your health. For example, raw vegan diets tend to be low in vitamin B12, vitamin D, and calcium, and may not provide sufficient protein. Thus, you may need to incorporate supplements or fortified foods to avoid deficiencies. Consult with a healthcare professional or a registered dietitian to gain a comprehensive understanding of your nutritional needs.

Meal Planning

Meal planning is crucial for ensuring the success of your raw vegan diet. Here are some tips to consider:

• Variety: Focus on including a diverse range of raw fruits, vegetables, nuts, seeds, sprouted grains, and legumes in your meals. Variety ensures you get a wide range of nutrients and makes your diet more interesting and enjoyable.
• Quantity: Eating raw often means consuming larger volumes of food to meet your nutritional needs. Don't be afraid to eat until you're satisfied, especially if you're including plenty of nutrient-dense options.
• Preparation methods: Familiarize yourself with alternative meal preparation methods such as juicing, blending, soaking, sprouting, and dehydrating. These techniques will help you create tasty and nutritious raw meals.
• Sample menu: Create a sample menu or meal plan for the week ahead to ensure you have the necessary ingredients and maintain a balanced diet. Here's an example of what a day on a raw vegan diet might look like:
• Breakfast: Tropical green spirulina smoothie
• Lunch: Raw nori wraps with a spicy dipping sauce
• Dinner: Raw lasagna with marinated veggies, sun-dried tomatoes, and a cashew-cilantro sauce
• Snacks: Raw vegan granola bar crackers, no-bake chocolate chip cookies, or a veggie salad with guacamole dressing
• Grocery shopping: Based on your meal plan, create a detailed grocery list to ensure you have all the necessary ingredients for the week. Buy plenty of fresh, organic fruits and vegetables, and stock up on nuts, seeds, and legumes.
• Creativity: Don't be afraid to get creative with your meals. Explore raw vegan food blogs and Instagram for recipe inspiration and ideas to keep your diet exciting and satisfying.

Remember, preparation is key to a successful and enjoyable raw vegan diet. By keeping a food log, educating yourself about nutrition, and planning your meals, you'll be well on your way to a healthier and more vibrant you.

The risks: tooth decay, fertility issues, and muscle/bone weakness

The raw vegan diet has been associated with several health risks, including tooth decay, fertility issues, and muscle and bone weakness.

Tooth decay is a common issue among those following a raw vegan diet. This is especially true for diets high in citrus fruits and berries, as these fruits are more acidic and can cause erosion of tooth enamel. In one study, 97.7% of people on a raw vegan diet experienced tooth erosion, compared to only 86.8% in a control group. While more studies are needed to draw definitive conclusions, the available evidence suggests an increased risk of tooth decay for those on a raw vegan diet.

Fertility issues have also been linked to raw vegan diets, particularly in women. In one study, 70% of women following a raw vegan diet experienced irregularities in their menstrual cycles, and about a third developed amenorrhea, a condition where women stop menstruating entirely. The higher proportion of raw foods in the diet was associated with stronger effects, with women eating only raw foods being seven times more likely to experience amenorrhea. Scientists attribute these fertility issues to the very low-calorie content of raw vegan diets, which can cause women to lose too much weight and reduce their ability to menstruate.

Additionally, raw vegan diets have been found to contribute to muscle and bone weakness. These diets tend to be low in calcium and vitamin D, which are essential for strong bones. As a result, people on a raw vegan diet have been found to have lower bone mineral content and density compared to those on a standard American diet. The diet also tends to provide very little protein, which is important for preserving muscle mass, especially during periods of weight loss.

To mitigate these risks, it is important for those following a raw vegan diet to ensure they are meeting their nutritional needs. This may include adding supplements, such as vitamin B12, vitamin D, and calcium, to avoid deficiencies that can lead to tooth decay, fertility issues, and muscle and bone weakness.

Frequently asked questions