A Day In The Life Of A Raw Vegan

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, typically below 104–118°F (40–48°C). This diet is often motivated by health reasons, with the belief that raw and minimally heated foods are more nutritious than cooked ones.

The raw vegan diet is generally rich in fruits, vegetables, nuts, seeds, sprouted grains, and legumes, and tends to be naturally low in processed foods. Alternative meal preparation methods, such as juicing, blending, soaking, sprouting, and dehydrating, are used instead of cooking.

While the raw vegan diet is associated with several purported health benefits, such as weight loss, improved heart health, and a lower risk of diabetes, it may also pose some health risks, especially when it is not well-planned.

What foods are included in a raw vegan diet?

A raw vegan diet consists of food that is eaten uncooked or heated at temperatures below 104 to 118 degrees Fahrenheit. Raw vegans avoid all animal products and processed foods.

A typical day of meals for a raw vegan might look like this:

• Breakfast: A smoothie made with frozen bananas, fresh berries, spinach, and raw almond butter, or smashed avocado with minced cilantro and diced tomatoes over raw bread made from nuts and seeds in a dehydrator.
• Lunch: A chopped broccoli salad with red cabbage, diced shallots, unroasted sunflower seeds, dried fruit, and raw vegan cheese, dressed in cold-pressed olive oil, lemon juice, fresh garlic, and raw tahini.
• Dinner: Raw vegan tostadas.
• Dessert: No-bake key lime pies.
• Condiments like vinegar, Bragg's Liquid Aminos, and nama shoyu (raw, unpasteurized soy sauce)
• Fermented foods, including sauerkraut, kimchi, miso paste, and coconut kefir
• Herbs and uncooked spices
• Seaweed, such as wakame, hijiki, dulse, and Irish moss
• Sprouted grains and legumes
• Oils, including cold-pressed olive oil, raw coconut oil, raw flaxseed oil, and raw hemp oil. Avocados, nuts, and seeds are also used as fat sources.
• Sweeteners are typically excluded, but raw agave nectar and maple syrup are allowed

Some foods that are usually included in a vegan diet are excluded in a raw vegan diet, such as 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.

A raw vegan diet is rich in plant foods, which have been linked to numerous health benefits. It is full of healthy plant-based foods such as fruits and vegetables, which are linked to lower blood pressure and a reduced risk of heart disease and stroke. Nuts, seeds, and grains are linked to lower cholesterol.

What are the health benefits?

A raw vegan diet is believed to have several health benefits.

Firstly, it is rich in plant-based foods, which have been linked to improved heart health. Research indicates that eating more fruits and vegetables leads to a reduced risk of heart disease and stroke. Raw vegan diets also include nuts, seeds, and grains, which are linked to lower cholesterol. Studies have shown that vegans have a lower chance of developing high blood pressure.

Secondly, a raw vegan diet is associated with a lower risk of Type 2 diabetes. A 2021 meta-analysis of 23 studies found that a diet rich in fruits and vegetables is linked to a reduced risk of Type 2 diabetes. Nuts, seeds, grains, and legumes are also linked to lower blood sugar levels.

Thirdly, raw vegan diets tend to be high in fiber, which is beneficial for digestive health and can aid in weight management. A high-fiber diet includes soluble fiber, which feeds healthy gut bacteria, and insoluble fiber, which helps prevent constipation.

Fourthly, some fruits and vegetables are more nutritious when eaten raw. For example, stir-frying or boiling broccoli lowers its vitamin C content, but microwaving or steaming helps preserve its antioxidant content.

Finally, a raw vegan diet is low in saturated fat and free from deep-fried foods, which are a source of unstable molecules called free radicals that can damage DNA and cell membranes.

What are the health risks?

A raw vegan diet can be risky, especially if it is not well-planned. Here are some of the potential health risks associated with a raw vegan diet:

Nutritional Deficiencies

Raw vegan diets can be low in certain nutrients, such as vitamin B12, vitamin D, calcium, iron, protein, iodine, and omega-3 fatty acids. Vitamin B12 deficiency can lead to anaemia, nervous system damage, infertility, heart disease, and poor bone health. The lack of calcium and vitamin D can weaken muscles and bones, increasing the risk of fractures and osteoporosis.

Weight Loss and Fertility Issues

The raw vegan diet can be very low in calories, which may lead to significant weight loss and even underweight issues. This drastic weight loss can impact a woman's fertility, with some studies showing that a high proportion of raw foods in the diet can lead to irregular menstrual cycles or amenorrhea, the cessation of menstruation.

Tooth Decay

The high consumption of fruits, especially citrus fruits and berries, can increase the risk of tooth decay due to the acids in the fruits that wear down tooth enamel and promote decay.

Food Poisoning

Consuming raw sprouts, such as alfalfa and beans, may cause food poisoning as the conditions required for their growth are also ideal for bacteria to multiply.

Social Isolation and Practical Challenges

The raw vegan diet is highly restrictive, which can make it socially isolating. The limited food options may also make it challenging to feel full, find suitable dining options when eating out, and stick to the diet long-term.

How do you prepare food?

Preparing food on a raw vegan diet is often referred to as "uncooking". While some raw vegan recipes require lots of processing and preparation, many meals require little to no preparation, such as a green salad or a bowl of fresh fruit.

If you're exploring the raw food lifestyle, you'll probably want to have a blender and a food processor as a minimum, and you may want to invest in a food dehydrator, too. Many recipes use a dehydrator to make raw vegan flax crackers, bread, and cookies. You may also want to purchase a juicer for making fresh fruit and vegetable juices.

Raw food preparation methods include blending, juicing, soaking, sprouting, fermenting, and dehydrating.

• A smoothie made with frozen bananas, fresh berries, spinach, and raw almond butter.
• Smashed avocado with minced cilantro and diced tomatoes over raw bread made from nuts and seeds in a dehydrator.
• A chopped broccoli salad with red cabbage, diced shallots, unroasted sunflower seeds, dried fruit, and raw vegan cheese, dressed in cold-pressed olive oil, lemon juice, fresh garlic, and raw tahini.
• Avocado-jalapeño soup.
• Raw vegan tostadas.
• No-bake key lime pies.

Some foods that can be eaten as part of a raw vegan diet with no preparation are:

• Condiments like vinegar, Bragg's Liquid Aminos, and nama shoyu (raw, unpasteurized soy sauce).
• Fermented foods, including sauerkraut, kimchi, miso paste, and coconut kefir.
• Herbs and uncooked spices.
• Seaweed, such as wakame, hijiki, dulse, and Irish moss.
• Sprouted grains and legumes.

Where do you shop for ingredients?

Shopping for a raw vegan diet is not too difficult. Most of the ingredients can be found in grocery stores, health food stores, farmers' markets, and even online.

Grocery stores will have most of the fresh fruits and vegetables needed to make raw vegan meals. Health food stores will also sell raw ingredients, such as raw bread, cookies, and other snacks and treats.

Farmers' markets are great places to find organic and high-quality produce, seasonal fruits and vegetables, and sometimes raw vegan treats. Asian or Latin markets are ideal for fresh tropical and uncommon fruits.

Some equipment, such as food dehydrators, juicers, and blenders, can be purchased online. These appliances are widely used by raw foodists and are great for preparing and preserving raw foods.

While it is possible to find raw ingredients in most places, shopping around can add variety to your diet.

Frequently asked questions