Veganism: Raw Truth About Health Risks

The raw vegan diet has been popularised by celebrities and influencers alike, but is it dangerous? The diet combines the principles of veganism with those of raw foodism, excluding all animal products and foods cooked above 40-48°C. While some follow it for ethical or environmental reasons, most do so for its purported health benefits, including weight loss, improved heart health and a lower risk of diabetes. However, if not well-planned, the raw vegan diet may lead to nutritional deficiencies, weaker muscles and bones, tooth decay, and reduced fertility.

Raw vegan diets can lead to vitamin and mineral deficiencies

Vitamin B12 deficiency, for example, can lead to anaemia, nervous system damage, infertility, heart disease, and poor bone health. A study found that 38% of participants on a raw food diet were deficient in vitamin B12, which is concerning given the potential health implications.

Similarly, a lack of vitamin D and calcium can negatively impact bone health. Research has shown that people on raw vegan diets have lower bone mineral content and density than those on standard diets, increasing the risk of bone fractures and osteoporosis.

Zinc and iron deficiencies can also have detrimental effects on health. Zinc is important for a healthy immune system and iron is crucial for preventing anaemia. A well-planned raw vegan diet that includes a variety of plant-based sources of these nutrients, as well as supplements when necessary, can help mitigate the risk of deficiencies.

However, it is worth noting that some proponents of raw veganism discourage the use of supplements, believing that all the necessary nutrients can be obtained from raw foods alone. This belief, combined with the limited food choices in a raw vegan diet, can increase the risk of nutritional deficiencies.

In addition to vitamin and mineral deficiencies, raw vegan diets may also lead to protein deficiency, as they tend to provide very little protein. This can have negative effects on muscle mass and strength, especially during periods of weight loss, which are common on a raw vegan diet.

Overall, while a raw vegan diet may offer some health benefits, it is important to carefully plan and supplement it to avoid vitamin and mineral deficiencies, which can have significant impacts on overall health.

There is a risk of malnutrition if the diet is not well-planned

The raw vegan diet is an extreme form of veganism that can be dangerous and may be a risk to your health. There is a risk of malnutrition if the diet is not well-planned.

The raw vegan diet is based on the idea that cooking food is unnatural and unhealthy, and that raw and minimally heated foods are more nutritious than cooked ones. However, this belief is based on misconceptions about human nutrition. While some raw foods may be healthier than cooked foods, cooking also breaks down fibres and cellular walls, releasing nutrients that would otherwise be unavailable. For example, cooking tomatoes increases the bioavailability of the antioxidant lycopene by five times. Similarly, cooking spinach makes it easier for the body to absorb calcium.

A raw vegan diet may be nutritionally unbalanced and is likely to lack many important vitamins and minerals, especially vitamins B12 and D, selenium, zinc, iron, and omega-3 fatty acids. Vitamin B12 is particularly important as a deficiency can lead to anaemia, nervous system damage, infertility, heart disease, and poor bone health. A study found that 38% of participants on a raw food diet were deficient in vitamin B12.

The raw vegan diet also tends to be low in protein, often providing less than 10% of your daily calories. Protein is important for preserving muscle mass, especially during periods of weight loss. Additionally, the diet may not provide enough calories, leading to unintentional weight loss, which can cause amenorrhea (absence of menstruation) and reduced fertility in women.

To avoid malnutrition on a raw vegan diet, it is important to plan your meals carefully to ensure you are getting all the necessary nutrients. This may include taking supplements, as recommended by some experts, although this is often discouraged by proponents of the diet.

It may cause tooth decay

The raw vegan diet may cause tooth decay. This is due to the high amounts of natural sugars and acids found in fruits. If a person eats a lot of fruit as part of their diet, they may be at risk of developing tooth decay.

One study found tooth decay in 97% of participants eating a raw food diet. In comparison, only 86.8% of the control group experienced tooth decay. The study also found that 97.7% of people on a raw vegan diet experienced tooth erosion to some degree.

The acids in the fruits can wear down tooth enamel, and the sugar can promote tooth decay. Dried fruit, another staple of the raw vegan diet, can stick to teeth and further promote decay.

In addition to the risk of tooth decay, the raw vegan diet can also lead to mineral deficiencies, which can further weaken teeth.

Tooth decay is just one of the potential health risks associated with the raw vegan diet. It is important to carefully plan this diet to ensure that all nutritional needs are met and to avoid potential health issues.

It could lead to loss of periods and reduced fertility

The raw vegan diet can be dangerous, and one of the risks is that it could lead to a loss of periods and reduced fertility.

Research has shown that about 30% of women under 45 who followed a raw food diet for more than three years had partial to complete amenorrhea (absence of menstruation). This is likely due to weight loss caused by the raw vegan diet. Amenorrhea can cause a range of issues, including infertility, reduced bone mineral density, and osteoporosis. Other studies have also shown that young women who consume 22-42% fewer calories than required were at greater risk of suppressed reproductive function.

One study found that 70% of women following a raw vegan diet experienced irregularities in their menstrual cycle. What's more, about a third developed amenorrhea. The researchers calculated that women eating only raw foods were seven times more likely to experience amenorrhea than other women. Scientists note that one of the main ways a raw vegan diet may impact a woman's fertility is by being very low in calories. This may cause women to drop too much weight, reducing their ability to menstruate.

Vitamin B12 deficiency is also associated with infertility. A raw vegan diet may not provide enough vitamin B12, and getting too little of this vitamin can lead to infertility, among other health issues.

The raw vegan diet is an extreme form of veganism that involves eating only plant-based foods that are raw or heated at low temperatures. While it may have some health benefits, such as improved heart health and lower diabetes risk, it can also pose health risks, especially when not well planned.

It may not provide enough calories

The raw vegan diet may not provide enough calories, which can lead to unintended weight loss and associated health issues. For instance, a study found that between 14 and 25% of participants on a raw vegan diet became underweight.

The diet's focus on fruits and vegetables means it is often low in calories. This can cause women to drop too much weight, reducing their ability to menstruate. One study found that 30% of women under 45 who followed a raw food diet for more than three years had partial to complete amenorrhea (absence of menstruation).

Amenorrhea can cause a range of issues, including infertility, as well as reduced bone mineral density and osteoporosis. Other studies have also shown that young women who consume 22-42% fewer calories than required were at greater risk of suppressed reproductive function.

The raw vegan diet may also be low in protein, often providing less than 10% of your total number of calories per day. Protein is important for preserving muscle mass, especially during periods of low-calorie intake that lead to weight loss.

The raw vegan diet can be time-consuming and expensive, as food must be prepared through juicing or dehydrating rather than cooking.

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