Planning A Raw Vegan Diet: A Comprehensive Guide

The raw vegan diet is a combination of raw foodism and veganism. It involves eating only plant-based foods that are either completely raw or heated at very low temperatures, typically below 118°F (48°C). This diet is often chosen for its purported health benefits, such as weight loss, improved heart health, and a lower risk of diabetes. However, it's important to plan it well to avoid potential health risks and nutrient deficiencies.

Planning is crucial for a raw vegan diet to ensure you're getting all the necessary nutrients. While this diet can offer health benefits, it may also lead to nutritional imbalances if not properly managed. Before starting, it's recommended to consult with a healthcare professional or a registered dietitian to create a safe and nutritious plan.

What to eat and what to avoid

A raw vegan diet is a combination of the principles of veganism and raw foodism. It involves eating mostly or completely raw and unprocessed foods. Raw vegans eat foods that have not been heated above 104–118°F (40–48°C).

What to Eat

A raw vegan diet consists mainly of fruits, vegetables, nuts, seeds, sprouted grains, and legumes. It is generally rich in nutrient-rich plant foods and naturally low in processed foods.

• 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 (although some strict raw vegans may avoid this as it is made with cooked soybeans)
• Fermented foods like miso, kimchi, and sauerkraut
• Some sweeteners, such as pure maple syrup and unprocessed raw cacao powder
• Condiments, including vinegars and unpasteurized raw soy sauce
• Fresh, dried, juiced, or dehydrated fruits and vegetables
• Uncooked grains and legumes (sprouted or soaked)

What to Avoid

• Animal products, including meat, dairy, fish, eggs, and cheese
• Cooked grains and legumes, including rice and quinoa
• Dairy products, including yogurt and milk
• Chips, sweets like cookies and cake, and other processed foods that come in packages
• Refined sugars and flours
• Pasteurized juices and dairy
• Roasted nuts and seeds

How to prepare and store food

Preparing and storing raw vegan food requires careful planning and some specialist equipment. Here are some tips for preparing and storing food for a raw vegan diet:

Preparation

• Shop at a farmer's market: Raw foodists can't rely on cooking techniques to add flavour and interest to their food, so it's important to source the best and freshest ingredients. Shopping at a farmer's market is a great way to do this, and you can ask the vendors for advice on which vegetables can be eaten raw.
• Give yourself plenty of time: Raw food preparation requires a lot of chopping and slicing, as well as time-consuming tasks like soaking and sprouting.
• Learn to massage kale: Massaging olive oil and salt into the leaves of fibrous vegetables like kale, chard and collard greens will help to break down their tough structure, making them easier to chew and digest.
• Embrace acid: Acidic dressings like vinaigrettes will help to tenderise raw vegetables. Citrus juice or vinegar will also "cook" proteins like raw fish, in a dish like ceviche.
• Invest in a Vitamix: A powerful blender is essential for making raw food tasty and interesting. You can use it to blitz raw nuts into sauces, or make creamy soups.
• Master cashew cream: Soak cashews in water for at least four hours, then drain and blend with more water, a pinch of salt and lemon juice. This will give you a creamy, dairy-free sauce to add heft to your raw dishes.
• Get a dehydrator: A dehydrator will give you the opportunity to add some variety and texture to your diet, by making crispy vegetable chips and dried fruit.

Storage

Raw vegan meals can be stored in the fridge for up to three days, but they are best eaten on the day they are made. It's important to store them in airtight containers to preserve their freshness.

How to plan meals

Planning meals for a raw vegan diet can be challenging, as it requires creativity and a good understanding of nutritional needs. Here are some tips and ideas to help you plan meals effectively:

Understanding the Basics of a Raw Vegan Diet:

• A raw vegan diet combines the principles of veganism and raw foodism. It excludes all animal products and foods heated above 104-118°F (40-48°C).
• This diet is typically rich in fruits, vegetables, nuts, seeds, sprouted grains, and legumes, while avoiding processed and packaged foods.
• Alternative preparation methods such as juicing, blending, soaking, sprouting, and dehydrating are used instead of cooking.

Meal Planning Tips:

• Variety is essential: Include a diverse range of raw fruits, vegetables, nuts, and seeds in your meals to ensure a balanced intake of nutrients.
• Plan ahead: Decide on a weekly menu and create a shopping list to ensure you have all the necessary ingredients.
• Be creative with recipes: Experiment with raw vegan recipes to make your meals interesting and enjoyable. Try raw tacos, lasagna, zucchini noodles, salads, and more.
• Consider food combinations: Pair foods that complement each other nutritionally. For example, combine leafy greens with nuts or seeds for a complete protein profile.
• Watch portion sizes: Calorie intake may be lower on a raw vegan diet, so ensure you're consuming enough calories to meet your energy needs.
• Be mindful of nutritional deficiencies: A raw vegan diet can be low in certain nutrients like vitamin B12, calcium, vitamin D, and protein. Consider supplements or fortified foods to avoid deficiencies.
• Stay organized: Prepare and store raw ingredients in advance to make meal preparation easier throughout the week.
• Stock up on essentials: Keep your pantry and refrigerator well-stocked with raw nuts, seeds, dried fruits, and other long-lasting raw vegan staples.
• Stay flexible: Listen to your body and be open to adjusting your meal plan based on your energy levels, hunger cues, and nutritional needs.

Sample Meal Plan Ideas:

• Breakfast: Chia seed pudding with berries and almond butter
• Lunch: Raw zucchini noodles with avocado and a basil pesto sauce
• Dinner: Raw lasagna with marinated vegetables, sun-dried tomatoes, and cashew sauce
• Snacks: Raw energy balls, fruit with nut butter, raw vegan brownies, or smoothies

Remember to vary your meals and listen to your body's needs. It is always a good idea to consult a healthcare professional or a registered dietitian before starting a restrictive diet like raw veganism to ensure you are meeting all your nutritional requirements.

Pros and cons of the diet

A raw vegan diet is a combination of veganism and raw foodism. It involves eating mostly or only raw, unprocessed, plant-based foods. The diet is often motivated by health, spiritual, or environmental concerns.

Pros of the Raw Vegan Diet:

• Rich in fruits and vegetables: This diet includes a variety of fresh, raw produce, providing plenty of vitamins and minerals, and phytochemicals, plant compounds that may fight cancer and other diseases.
• Improved digestion: The high fibre content of whole plant foods can aid digestion and reduce constipation.
• Weight loss: The focus on fruits and vegetables, which are low in calories, along with the exclusion of high-calorie processed foods, can lead to weight loss.
• Improved heart health: The diet's emphasis on fruits, vegetables, nuts, seeds, and legumes may help lower blood pressure and reduce the risk of heart disease and stroke.
• Reduced risk of diabetes: The high fibre content and low consumption of processed foods may lower the risk of type 2 diabetes.

Cons of the Raw Vegan Diet:

• Nutritional deficiencies: The exclusion of certain food groups can lead to deficiencies in vitamin B12, calcium, vitamin D, iron, and iodine. This can result in health issues such as anaemia, nervous system damage, infertility, heart disease, and poor bone health.
• Weakened muscles and bones: The diet's tendency to be low in calcium and vitamin D can lead to weaker bones and muscles.
• Tooth decay: The high consumption of citrus fruits and berries can increase the risk of tooth decay and erosion of tooth enamel.
• Reduced fertility: The diet's very low-calorie content can lead to significant weight loss, which may cause irregular menstrual cycles or amenorrhea (cessation of menstruation) in women.
• Restrictive and socially isolating: The diet's restrictive nature can be challenging to maintain socially and may lead to boredom with limited meal options.

Health benefits and risks

The raw vegan diet is a combination of veganism and raw foodism. It involves eating only plant-based, raw, and unprocessed foods. Raw vegan diets exclude animal products, such as meat and dairy, and foods that need cooking.

Health Benefits

• Improved heart health: The diet's focus on fruits and vegetables, which are linked to lower blood pressure and a reduced risk of heart disease and stroke, may improve heart health.
• Reduced risk of diabetes: The diet's high content of fruits and vegetables, as well as fiber, may lower the risk of type 2 diabetes.
• Weight loss: The raw vegan diet is effective for weight loss, as it is low in calories and high in nutrient-rich plant foods.
• Improved digestion: The high fiber content of the diet may improve digestion and symptoms of irritable bowel syndrome, Crohn's disease, and ulcerative colitis.

Health Risks

• Nutritional deficiencies: The raw vegan diet may be low in vitamin B12, vitamin D, calcium, iron, protein, iodine, and omega-3 fatty acids. This can lead to health issues such as anemia, nervous system damage, infertility, heart disease, and poor bone health.
• Weakened muscles and bones: The diet's tendency to be low in calcium and vitamin D, along with insufficient protein intake, may result in weaker muscles and bones.
• Tooth decay: The high consumption of fruits, especially citrus fruits, can increase the risk of tooth decay due to the acidic nature of these fruits.
• Reduced fertility: The raw vegan diet's low-calorie nature may cause women to lose too much weight, affecting their menstrual cycle and fertility.
• Prone to food poisoning: Eating raw sprouts, such as alfalfa and beans, may increase the risk of food poisoning due to bacterial contamination.

Frequently asked questions