Raw Vegan Diet: Benefits, Challenges, And Transformations

A raw vegan diet is a subset of veganism, which combines vegan principles with those of raw foodism. Raw vegans eat only plant-based, raw, and unprocessed foods, excluding all animal products and anything cooked above 104–118°F (40–48°C). The diet is often motivated by health reasons, with the belief that raw and minimally heated foods are more nutritious than cooked ones. While the raw vegan diet is linked to several health benefits, it may also come with some risks, especially if not well planned.

The diet may improve heart health

The Raw Vegan Diet May Improve Heart Health

The raw vegan diet may improve heart health due to its focus on fruits and vegetables, which are consistently linked to lower blood pressure and a reduced risk of heart disease and stroke. This way of eating also 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. Additionally, several randomized controlled studies—the gold standard in scientific research—observe that vegan diets are particularly effective at reducing "bad" LDL cholesterol.

The raw vegan diet's emphasis on plant-based foods may also contribute to improved heart health. Research indicates that increasing fruit and vegetable consumption from less than 3 servings per day to more than 5 servings per day is associated with a 17% decrease in the risk of heart disease.

Furthermore, raw vegan diets typically include legumes, whole grains, and nuts, which have been linked to a reduced risk of heart disease. Legumes, in particular, have been associated with a decreased risk of heart disease, while whole grains may help lower the risk of chronic diseases, including heart disease.

While few studies have specifically examined the impact of raw vegan diets on heart health, their abundance of nutrient-rich plant foods suggests they may offer similar benefits to vegan diets. However, more research is needed to confirm this.

It may reduce your risk of diabetes

A raw vegan diet may reduce your risk of diabetes. This is due to its focus on fruits and vegetables, which are linked to a lower risk of type 2 diabetes. The diet is also rich in fibre, a nutrient linked to lower blood sugar levels and increased insulin sensitivity.

One recent review study linked vegetarian and vegan diets to a 12% lower risk of type 2 diabetes, with vegan diets being the most effective. Additionally, vegan diets contain good amounts of nuts, seeds, sprouted grains, and legumes, which may further help lower blood sugar levels.

The raw vegan diet is generally rich in fruits, vegetables, nuts, seeds, sprouted grains, and legumes. It is also naturally low in processed foods. The diet may also be beneficial for heart health due to its higher portions of fruits and vegetables. Research indicates that increasing consumption of fruits and vegetables from less than 3 servings per day to more than 5 relates to a 17% decrease in heart disease risk.

However, few studies have looked at the direct effects of raw vegan diets. It is important to note that a raw vegan diet can be low in calories and may not provide all the vitamins and minerals that the body needs. As such, it is important to carefully plan the diet and consider adding supplements to meet daily nutrient needs.

It may improve digestion

A raw vegan diet may improve digestion due to its high fibre content. Raw vegan diets are rich in both soluble and insoluble fibres. Insoluble fibres add bulk to stools and help food move more quickly through the gut, 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 lower blood pressure and aid weight management. The body is able to absorb more nutrients from raw foods, as cooking can reduce the nutritional value of certain foods. For example, stir-frying or boiling broccoli reduces its vitamin C content by 38%, whereas microwaving or steaming helps to preserve its antioxidant content.

However, it is important to note that cooking can also increase the nutritional value of some foods. For example, cooked tomatoes are lower in vitamin C but higher in lycopene, an antioxidant that helps protect the body from cell and tissue damage. Similarly, cooked spinach contains 53% less oxalic acid, which improves the body's ability to absorb iron and calcium, and cooked carrots are higher in beta-carotene and antioxidants.

Therefore, while a raw vegan diet may improve digestion due to its high fibre content and the body's ability to absorb more nutrients from raw foods, it is important to be aware that cooking can also enhance the nutritional value of certain foods.

It may lead to nutritional deficiencies

A raw vegan diet may lead to nutritional deficiencies. This is because the diet is so restrictive that it can be challenging to get enough calories and essential nutrients.

Vitamin B12, for example, is one nutrient that is lacking in a raw vegan diet. Vitamin B12 is important for blood and nervous system health and helps make DNA. A deficiency may cause yellowing skin, a sore tongue, mood and behaviour changes, and even infertility, nervous system damage, heart disease, and poor bone health. A 2019 study reported that 38% of participants following a raw food diet were deficient in vitamin B12.

Raw vegans are also at risk of not getting enough calcium and vitamin D, which are important for strong bones. A study found that people on a raw vegan diet had lower bone mineral content and density than those following a standard American diet.

The diet also tends to be very 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.

Furthermore, raw vegan diets discourage the use of iodized salt, which may lead to an iodine deficiency. Iodine is essential for reducing the risk of thyroid disease.

Finally, the diet may not provide enough calories, which can lead to weight loss and amenorrhea (a condition in which menstruation stops). About 30% of women under 45 on a raw food diet experienced amenorrhea.

It may cause tooth decay

A raw vegan diet may increase your likelihood of tooth decay. This is especially true for diets that include a lot of citrus fruits and berries. These fruits are thought to be more acidic and more likely to cause erosion of your tooth enamel.

In one study, 97.7% of people on a raw vegan diet experienced tooth erosion to some degree, compared to only 86.8% in the control group. However, more studies are needed before strong conclusions can be drawn.

The high consumption of fruits on a raw vegan diet can also lead to an increased risk of tooth decay due to the high amounts of natural sugars present in fruit. If a person eats a lot of fruit as part of their diet, they may be at risk of developing tooth decay.

It is important to note that cooking certain foods can reduce their nutritional value, so eating them raw may help retain their nutrients. However, some foods are healthier when cooked, such as tomatoes, spinach, carrots, and mushrooms.

To maintain dental health while on a raw vegan diet, it is important to practice proper oral hygiene, such as brushing and flossing regularly, and to limit the consumption of highly acidic and sugary foods.

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