Raw Vegan Diet: Healthy Or Hazardous?

The raw vegan diet is a subset of the vegan diet, which excludes all animal products. Raw vegans also avoid heating food above 104-118°F (40-48°C) as they believe that cooking reduces the nutritional value of food. While this diet can be beneficial for heart health and weight loss, it is very restrictive and can lead to nutritional deficiencies, particularly of vitamins B12 and D, selenium, zinc, iron, and omega-3 fatty acids. As such, it is not considered a safe long-term diet.

The raw vegan diet may lead to nutritional deficiencies

The raw vegan diet is a subset of the vegan diet, which already has the potential to be low in certain nutrients. The raw vegan diet takes this a step further by excluding cooked and processed foods, which can lead to nutritional deficiencies.

Vitamin B12

Vitamin B12 is primarily found in animal products such as meat, dairy, and eggs. A vitamin B12 deficiency can cause yellowing skin, sore tongue, mood and behaviour changes, and even neurological problems. A study on people who followed a strict raw food diet found that 38% of participants were deficient in vitamin B12.

Vitamin D

Vitamin D is another nutrient that is often lacking in vegan diets. It is important for regulating the absorption of calcium and phosphorous and supporting immune system function.

Calcium

Calcium is crucial for bone health and is found in dairy products, which are excluded from the raw vegan diet.

Zinc

Zinc is important for immune system function, metabolism, and wound healing. It is found in animal products as well as some plant sources, but the body may not absorb it as well from plant sources.

Omega-3 Fatty Acids

The two types of omega-3 fatty acids that are of particular concern in the raw vegan diet are DHA and EPA. These are important for brain and nerve cell health. While it is possible to obtain these from microalgae supplements, it can be challenging to ensure adequate intake.

Iodine

Iodine is important for thyroid health and is typically found in seafood and dairy products. While it is possible to obtain iodine from seaweed, it can be difficult to get enough, especially if you are not consuming seaweed regularly.

Protein

Protein is essential for various bodily functions, including muscle repair and growth. While it is possible to obtain sufficient protein from plant sources, it requires careful planning to ensure a variety of protein sources are included in the diet.

In conclusion, while the raw vegan diet can be a healthy way to eat, it is important to be mindful of the potential for nutritional deficiencies. Careful planning and supplementation may be necessary to ensure adequate intake of all essential nutrients.

It may cause weight loss and amenorrhea

The raw vegan diet may lead to unintentional weight loss. This is because the diet is low in calories, high in fibre, and excludes high-calorie processed foods. In one study, participants on a raw vegan diet lost an average of 9.9-12 kilograms (21.8-26.5 pounds) over 3.7 years. However, 14-25% of participants became underweight.

Weight loss caused by the raw vegan diet is particularly concerning for young women, as it may lead to amenorrhea (absence of menstruation). Research has found that 30% of women under 45 who followed a raw food diet for more than three years experienced partial to complete amenorrhea. Amenorrhea can cause a range of issues, including infertility, reduced bone mineral density, and osteoporosis.

Amenorrhea can be caused by a rapid loss of body weight, as well as a low-calorie diet. A raw vegan diet may be high in fibre, which can help you feel fuller for longer. This, combined with the low-calorie nature of the diet, may lead to weight loss.

The raw vegan diet is also likely to be deficient in many important vitamins and minerals, including vitamins B12 and D, selenium, zinc, iron, and omega-3 fatty acids. Vitamin B12 deficiency is associated with jaundice, mouth ulcers, vision problems, depression, and other mood changes.

It may be socially isolating

The raw vegan diet is very restrictive, and this can make it socially isolating. It can be challenging to find a dish when dining out, and it may be difficult to stick to the diet in the long term. The diet is so restrictive that you will significantly reduce the amount of food you are "allowed" to eat, including some good-for-you cooked foods, such as roasted vegetables.

The raw vegan diet is an extreme form of veganism, excluding not only animal products but also any food that has been cooked or heated above 104–118°F (40–48°C). This means no roasted vegetables, grilled veggie burgers, cooked grains and beans, pasta, bread, most kinds of nut butter, jams, vegan ice cream, or pasteurized non-dairy milk. It also excludes all animal products, including honey.

The diet is so restrictive that it may be challenging to get enough calories every day without frequent meals, making it too restrictive to be a full-time diet. Some preparation methods, such as dehydrating, chopping produce, juicing, and sprouting, can also be time-consuming. Premade sprouted and dehydrated foods can also be costly, making a long-term, strictly raw diet unattainable for many.

The raw vegan diet is so restrictive that it may be socially isolating, and it may be challenging to stick to it in the long term.

It may not be nutritionally adequate in the long term

A raw vegan diet may not be nutritionally adequate in the long term. This is because cooking breaks down fibers and cell walls, making some nutrients more available to the body. For example, cooked spinach releases calcium, and cooked tomatoes increase the availability of lycopene, an antioxidant associated with a lower risk of chronic diseases.

A raw vegan diet is likely to lack many important vitamins and minerals, such as vitamins B12 and D, selenium, zinc, iron, and omega-3 fatty acids. Vitamin B12 is especially important as a deficiency can lead to jaundice, mouth ulcers, vision problems, and depression.

In addition, a raw vegan diet may not provide enough calories, which can lead to unintended weight loss and amenorrhea (absence of menstruation) in women. Amenorrhea can cause infertility, reduced bone mineral density, and osteoporosis.

A raw vegan diet can be challenging to maintain and may not provide all the nutrients needed to stay healthy. It is important to carefully plan meals and consider supplements to ensure adequate nutrition.

It may be challenging to get enough calories

The raw vegan diet is restrictive and may make it challenging to get enough calories. The exclusion of cooked and processed foods, such as bread, grains, and legumes, means that it may be difficult to consume enough calories to meet energy requirements, especially for those who are physically active. This could lead to unintentional weight loss, which is concerning, especially for young women, as it may result in amenorrhea (absence of menstruation).

Amenorrhea can have several negative consequences, including infertility, reduced bone mineral density, and osteoporosis. Therefore, it is crucial for those following a raw vegan diet to ensure they are consuming enough calories to meet their energy needs and maintain a healthy body weight. This may involve including more calorie-dense foods, such as nuts, seeds, and dried fruits, in their diet.

In addition, the raw vegan diet may be time-consuming and costly due to the preparation methods involved, such as dehydrating, chopping, juicing, and sprouting. The need for frequent meals to meet calorie requirements may also make the diet challenging to sustain in the long term.

Furthermore, the raw vegan diet may not be accessible to everyone due to the cost of premade sprouted and dehydrated foods, which can be prohibitively expensive. The lack of variety in the diet may also make it challenging to obtain sufficient calories, especially for those who do not have access to a diverse range of raw foods throughout the year.

Overall, while the raw vegan diet can be rich in fruits and vegetables, it is important to ensure adequate calorie intake to maintain a healthy body weight and avoid the potential negative consequences of unintentional weight loss, such as amenorrhea.

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