Raw Vegan Diet: Healthy, Nutritious, And The Best?

The raw vegan diet is a combination of veganism and raw foodism. It involves eating only plant-based foods that are either raw or cooked at temperatures below 104–118°F (40–48°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, there are also some potential risks associated with the raw vegan diet, including nutritional deficiencies, tooth decay, and reduced fertility. While it may offer some benefits, careful planning is necessary to ensure adequate nutrient intake and avoid potential health issues.

The raw vegan diet may improve heart health

The Benefits of Fruits and Vegetables

This way of eating includes plenty of nuts, seeds, sprouted whole grains, and legumes. Studies show that these foods may improve blood cholesterol levels and further lower the risk of heart disease. Observational studies report that vegans may have up to a 75% lower risk of developing high blood pressure and a 42% lower risk of dying from heart disease.

The Power of Plant-Based Foods

Several randomized controlled studies observe that vegan diets are particularly effective at reducing "bad" LDL cholesterol. While few studies have looked at the effect of raw vegan diets specifically, their high content of nutrient-rich plant foods may offer similar results.

Weight Loss and Heart Health

The raw vegan diet is also linked to weight loss, which can positively impact heart health. Studies consistently link raw food diets, including raw veganism, to lower amounts of body fat. Losing weight can reduce the risk of heart disease and improve overall cardiovascular health.

Lowering the Risk of Diabetes

In addition to improving heart health, a raw vegan diet may also reduce the risk of type 2 diabetes. This is partly due to its focus on fruits and vegetables, which are linked to lower blood sugar levels and increased insulin sensitivity. Vegan diets are also rich in nuts, seeds, sprouted grains, and legumes, which may further help lower blood sugar levels.

It may reduce the risk of type 2 diabetes

A raw vegan diet may reduce the risk of type 2 diabetes. This is because a raw vegan diet is typically high in fibre and low in sugar, which are key factors in preventing the onset of diabetes. Fibre helps to slow down the digestive process, keeping you feeling full for longer. It also helps to lower blood sugar levels and increase insulin sensitivity.

A raw vegan diet is also packed with nutrients and antioxidants that can help keep blood sugar levels stable. For example, B vitamins help convert carbohydrates into glucose, which the body uses for energy. Iron is another nutrient that is essential for energy production, as it helps transport oxygen to the muscles and other tissues in the body. Without enough iron, the body can't produce enough haemoglobin, which can lead to fatigue.

Research has also shown that vegan diets can almost halve a person's risk of developing type 2 diabetes compared to non-vegetarian diets. This may be because vegan diets are typically rich in fruits and vegetables, which are linked to a lower risk of type 2 diabetes.

However, it is important to note that few studies have specifically looked at the effects of raw vegan diets on diabetes risk. Most research focuses on vegan diets in general, which may include cooked foods. As such, more studies are needed to understand the direct effects of raw vegan diets on diabetes risk.

It may aid weight loss

A raw vegan diet can be an effective way to lose weight and keep it off. This is because a raw vegan diet is typically very low in calories, as it is based mostly on fruits and vegetables. This means that you will be taking in fewer calories overall, which can lead to weight loss.

Additionally, a raw vegan diet is often high in fibre, which can help to keep you feeling full and satisfied throughout the day. Fibre helps to slow down the digestive process, keeping you feeling fuller for longer periods of time.

In one study, people on a raw vegan diet for over three and a half years lost around 22-26 pounds (10-12 kg). The participants with the highest percentage of raw foods in their diet also had the lowest body mass indexes (BMIs).

Another study found that men who stuck with a raw food diet long-term (three-plus years) lost an average of about 22 pounds, while women lost about 26 pounds.

However, it is important to note that there is a risk of losing too much weight on a raw vegan diet. In the same study, many of the participants became underweight, and about 30% of the women under age 45 experienced amenorrhea, or the absence of menstruation, which is sometimes caused by low body weight.

Therefore, while a raw vegan diet can be an effective way to lose weight, it is important to monitor your weight and ensure you are getting enough calories to maintain a healthy weight.

It may improve digestion

A raw vegan diet may improve digestion due to its high fibre content. Raw vegan diets are high in both soluble and insoluble fibres. Insoluble fibres add bulk to stools and help food move through the gut more quickly, reducing the likelihood of constipation. Soluble fibre helps feed the good bacteria in the intestines, which produce nutrients such as short-chain fats that help reduce inflammation in the gut. These healthy bacteria may also improve symptoms of irritable bowel syndrome (IBS), Crohn's disease and ulcerative colitis.

The high fibre content of a raw vegan diet can also help to keep you feeling full and satisfied throughout the day. Fibre helps to slow down the digestive process, keeping you feeling fuller for longer. This can aid in weight loss, as it helps prevent overeating and snacking between meals.

In addition to improving digestion, a raw vegan diet can also boost your metabolism and help you burn more calories throughout the day. This is because plant-based foods tend to be more easily digestible than animal-based foods, so the body doesn't have to work as hard to break them down.

However, it is important to note that some people have trouble digesting certain raw plant-based foods, such as Brussels sprouts, cabbage and kale. If you experience digestive issues when eating these types of foods, you may want to cook them slightly or eat them in smaller amounts.

Overall, a raw vegan diet can be a great way to improve digestion and boost overall health, but it is important to plan your meals carefully to ensure you are getting all the necessary nutrients.

It may cause tooth decay

While a raw vegan diet is associated with better oral hygiene, it may also cause tooth decay.

Several studies have found that vegans and vegetarians are much more likely to suffer from tooth decay, more acidic pH levels in the mouth, and lack of saliva production than people who eat more conventional diets. This is because when you remove certain foods from your diet, you can end up with a deficiency of important vitamins and nutrients that support dental health, such as vitamin D and calcium.

A small study titled "Oral Implications of the Vegan Diet" assessed 15 subjects who had been on a vegan diet for at least 18 months and compared their oral health with 15 subjects who ate omnivorous diets. Researchers found "greater incidence of demineralization and white spots in the vegan subjects compared to the omnivorous ones." Saliva pH was greater in the omnivorous patients as well. Though the study was small, the preliminary results suggested poorer dental health among vegans.

Another study published in PLOS One reported that L-arginine, an amino acid found in meat, poultry, fish, and dairy, plays a pivotal role in plaque prevention. This type of arginine successfully stopped biofilms from growing in a Petri dish of salivary bacteria. According to Colgate, "dental plaque is a yellowish biofilm that builds up on the teeth. Biofilms contain communities of disease-causing bacteria and their uncontrolled accumulation has been associated with cavities and gum disease (both gingivitis and periodontitis)".

However, it is important to note that the current body of research on the impact of a vegan diet on oral health is far from complete or conclusive. While vegans may be prone to more cavities, this could be due to a lack of certain nutrients in their diet, rather than the exclusion of animal products.

To maintain healthy teeth on a vegan diet, it is important to supplement your diet with plenty of plant-based sources of calcium and vitamin D, such as bok choy, tofu, soybeans, kale, broccoli, and almonds. It is also important to limit snacking and maintain good oral hygiene by brushing and flossing regularly.

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