Raw Vegan Diet: Feeling Full And Satisfied

A raw vegan diet is a subset of veganism that combines the principles of veganism with those of raw foodism. Raw vegans eat only plant-based foods that are either completely raw or heated at very low temperatures. This diet is often chosen for its purported health benefits, including weight loss, improved heart health, and a lower risk of diabetes.

However, one of the challenges of following a raw vegan diet is feeling full and satisfied. Here are some tips to help you feel full while on a raw vegan diet:

- Eat more whole and minimally processed plant-based foods, such as fruits, vegetables, nuts, seeds, legumes, and sprouted grains.

- Consume healthy fats like avocados, nuts, seeds, flaxseeds, and chia seeds, which take longer to digest and make you feel fuller for longer.

- Include high-fibre foods in your diet, such as oats, flax, chia, beans, and legumes. Fibre expands in the stomach and provides volume, helping you feel full.

- Make sure to eat enough food and eat frequently. When you centre your diet on fresh produce, you tend to consume a larger volume of food, which can help you feel satisfied.

- Embrace new ways of preparing food, such as juicing, blending, soaking, sprouting, and dehydrating. For example, make smoothies, juices, or dehydrated snacks like flaxseed crackers.

- Listen to your body and eat until you're about 80% full. Eat slowly and practice mindfulness while eating to give your body time to signal fullness to your brain.

- Stay hydrated by drinking enough water throughout the day. Sometimes thirst can be mistaken for hunger.

- Consult a healthcare professional or a registered dietitian to help you create a balanced meal plan that ensures you're getting all the essential nutrients.

Eat whole foods, not processed foods

Eating whole foods instead of processed foods is a key principle of a raw vegan diet. This is because raw vegan diets are generally rich in fruits, vegetables, nuts, seeds, sprouted grains, and legumes, which are all considered whole foods. Whole foods are minimally processed, and they make up the majority of what you eat on a raw vegan diet.

Whole foods are an important part of a raw vegan diet because they are rich in nutrients and fiber, which are essential for maintaining a healthy body and feeling full. The high amount of fiber in whole plant foods helps improve digestion and keeps you feeling full for longer. Eating whole foods also ensures that you are getting a variety of nutrients that are necessary for your body to function properly.

In addition, whole foods are typically less processed than other types of foods, which means that they retain more of their natural nutrients. Cooking and processing foods can destroy many of the vitamins, minerals, and other nutrients found in whole foods. For example, up to 38% of vitamin C found in broccoli can be lost during the cooking process. By eating whole foods in their raw state, you are preserving as many of these nutrients as possible.

Another benefit of eating whole foods is that they are often more satiating than processed foods. The more processed a food is, the less it satisfies your hunger. This is because the satiety mechanism of the body is more effective when we eat naturally occurring foods like raw fruits and vegetables, rather than artificially prepared meals.

Finally, eating whole foods can help reduce your risk of developing chronic diseases. A diet high in fruits and vegetables has been linked to a lower risk of heart disease, obesity, and type 2 diabetes. Eating whole foods can also help improve your heart health by lowering blood pressure and reducing your risk of cardiovascular disease.

Eat fibre-rich foods

Eating fibre-rich foods is an effective way to feel full on a raw vegan diet. Fibre keeps you feeling full, so be sure to eat fibre-rich food at all meals and snacks. For example, a bag of chips is not nearly as filling as eating a baked potato. The baked potato is much more filling because it contains more fibre and protein.

• Sprouted grains, such as unhulled farro and quinoa, that have been soaked rather than cooked
• Sprouted legumes, such as lentils and pinto beans that sprout in warm water
• Raw nuts and seeds
• Almond milk made with raw almonds
• Raw tofu
• Fruits, including pears, strawberries, avocados, apples, raspberries, bananas, and carrots
• Vegetables, including broccoli, artichoke, Brussels sprouts, and beets
• Legumes, including lentils, kidney beans, split peas, and chickpeas
• Grains, including quinoa, popcorn, and whole grains
• Nuts and seeds, including almonds, chia seeds, and sweet potatoes
• Dark chocolate (70%–95% cocoa content or higher)

The Academy of Nutrition and Dietetics recommends consuming about 14 grams (g) of fibre for every 1,000 calories you consume daily. For example, if you consume 2,000 calories per day, you should aim for about 28 grams of fibre.

In addition to promoting feelings of fullness, fibre has several other health benefits, including:

• Promoting weight loss
• Lowering blood sugar
• Fighting constipation
• Boosting heart health
• Feeding friendly gut bacteria

When adding high-fibre foods to your diet, it is important to do so gradually over a few days and drink plenty of water to prevent adverse effects such as bloating and gas.

Eat protein-rich foods

Eating protein-rich foods is essential to feeling full, especially on a raw vegan diet, which tends to be low in protein. Here are some tips to ensure you're getting enough protein while adhering to a raw vegan diet:

First, it's important to understand the role of protein in a healthy diet. Protein is essential for preserving muscle mass, especially during periods of low calorie intake and weight loss, which is common on a raw vegan diet. Aim to include a serving of protein with each meal to promote satiety and support muscle health.

Now, let's explore some protein-rich food options that align with a raw vegan diet:

• Legumes: Beans, lentils, and sprouted legumes are excellent sources of protein and can be easily incorporated into salads, wraps, and soups. For example, try making a lentil salad with chopped vegetables and a tangy vinaigrette dressing.
• Nuts and seeds: Raw nuts and seeds, such as almonds, walnuts, pumpkin seeds, and sunflower seeds, are nutrient-dense and provide a good amount of protein. They also contain healthy fats that contribute to satiety. Enjoy them as snacks or add them to your meals, like sprinkling them over oatmeal or blending them into smoothies.
• Tofu: While strict raw vegans may avoid tofu due to its processing, some raw vegans include it in their diet. Tofu is a good source of protein and can be used in various dishes, such as stir-fries or salads.
• Tempeh: Tempeh is another soy-based protein source that is often considered a raw food. It has a firmer texture than tofu and can be marinated, baked, or crumbled into dishes for a protein boost.
• Vegan cheese and yogurt: These plant-based alternatives to dairy products can provide additional protein in your diet. Look for raw or minimally processed options made from nuts, seeds, or soy.
• Grains: While not all grains are considered raw, some options like quinoa, farro, and sprouted grains can be soaked or sprouted and included in a raw vegan diet. These grains provide not only protein but also complex carbohydrates and fibre, which contribute to a feeling of fullness.
• Dark leafy greens: While not as high in protein as other sources, dark leafy greens like spinach and kale can still contribute to your overall protein intake. They are also rich in other essential nutrients, so be sure to include them in your meals.
• Raw protein powder: Adding a scoop of raw vegan protein powder to your smoothies or breakfast bowls can boost your protein intake. Look for options made from hemp, chia, or pea protein.

Remember, variety is key. Incorporate a range of protein sources into your diet to ensure you're getting all the essential amino acids your body needs. Also, consider working with a dietitian or nutritionist to create a plan that ensures you're meeting your protein needs and feeling satisfied on your raw vegan diet journey.

Eat healthy fats

Healthy fats are an important part of a raw vegan diet. Nuts and seeds, avocados, coconut, and durian (a fruit) are all excellent sources of whole-fat foods. These foods are rich in fibre and healthy fats, which help curb your appetite between meals.

You can eat these whole-fat foods by the handful, or blend them into your smoothies, dressings, sauces, and soups to create rich flavours and extravagant textures. If you don't have a high-powered blender, blend your nuts until they become a powder before adding any other ingredients. This will ensure that you don't end up with unwanted chunks of nuts and seeds in your dishes. Avocados and coconuts can be used in the same way as nuts and seeds, and they also make excellent vegan ice cream ingredients too.

In addition to providing healthy fats, these whole-fat foods also maintain their nutrients, ensuring that you get the maximum benefit from consuming them.

Drink enough water

Staying hydrated is an important part of feeling full on a raw vegan diet. Water is a great appetite suppressant and can help you feel full faster and for longer. It is also essential for proper digestion, which can help you absorb more nutrients from your food.

Drinking enough water throughout the day can help you monitor your hunger cues. Sometimes, thirst can be mistaken for hunger, so try drinking a glass or two of water and then re-evaluate how hungry you feel.

Water is also crucial for bowel motility, especially if you are consuming a lot of fibre from plant-based foods. Nutritionist Monica Auslander Moreno recommends aiming for about half your weight in ounces of water per day. She suggests that your urine should be clear to light yellow as an indicator that you are adequately hydrated.

In addition to drinking enough water, you can also consume water-rich foods to stay hydrated. Fruits and vegetables are full of water, fibre, and many essential nutrients and vitamins. When you consume these foods, you will feel refuelled and satisfied.

It is also important to be mindful of your fluid intake if you are consuming a lot of fibre. Fibre-rich foods tend to expand and provide volume when mixed with liquids, helping you feel full. However, if you do not drink enough water with a high-fibre meal, you may experience constipation or discomfort.

Drinking enough water is an easy and effective way to support your raw vegan diet and ensure you are feeling full and satisfied.

Frequently asked questions