Raw Vegan Diet: Eating Only Uncooked Plant-Based Foods

A raw vegan diet is a subset of veganism that combines the principles of veganism with those of raw foodism. It involves eating only plant-based, raw, and unprocessed foods. Raw vegans typically eat food that has not been heated above 104–118°F (40–48°C). This diet is often rich in fruits, vegetables, nuts, seeds, sprouted grains, and legumes, and low in processed foods.

What foods can you eat?

A raw vegan diet consists of food that is eaten uncooked or heated at temperatures below 104 to 118 degrees Fahrenheit. Raw vegans tend to be motivated by health reasons and the belief that you can get all the necessary nutrients from uncooked foods.

So, what can you eat on a raw vegan diet?

Condiments

Condiments like vinegar, Bragg's Liquid Aminos, and nama shoyu (raw, unpasteurized soy sauce) are allowed.

Fermented Foods

Fermented foods, including sauerkraut, kimchi, miso paste, and coconut kefir, are also part of a raw vegan diet.

Herbs and Spices

Herbs and uncooked spices can be used to flavour dishes.

Seaweed

Seaweed, such as wakame, hijiki, dulse, and Irish moss, is permitted.

Sprouted Grains and Legumes

Sprouted grains and legumes, such as unhulled farro and quinoa, that have been soaked rather than cooked, are a good source of carbohydrates.

Raw Nuts and Seeds

Raw nuts and seeds are a staple of the raw vegan diet, providing healthy fats and protein.

Dried Fruits and Vegetables

Dried fruits and vegetables are also included in the raw vegan diet.

Fresh Fruit and Vegetable Juices

Fresh fruit and vegetable juices are a great way to get a concentrated dose of nutrients.

Oils

Some raw vegans avoid oils entirely, while others use options like cold-pressed olive oil, raw coconut oil, raw flaxseed oil, and raw hemp oil.

Avocados

Avocados are a good source of healthy fats and can be used as a replacement for oils.

Sweeteners

While sweeteners are typically excluded, raw agave nectar and raw cacao powder can be used.

Dehydrated Foods

Dehydrated foods, such as raw vegan cookies and crackers, can be included in moderation.

Whole Grains

Whole grains, such as quinoa, buckwheat, and wild rice, can be included if they are sprouted or germinated.

It is important to note that a raw vegan diet excludes all animal products, cooked and processed foods, refined sugars and flours, and pasteurized juices and dairy.

While this diet includes a variety of nutritious foods, it is important to ensure you are getting enough calories and essential nutrients like vitamin B12, vitamin D, calcium, and iron.

What are the benefits?

A raw vegan diet is a subset of the vegan diet, which means it excludes any animal products, such as meat and dairy products, and foods that need cooking. The diet includes foods that are plant-based, raw, and unprocessed.

Rich in Healthy Plant-Based Foods

A raw vegan diet is rich in 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, and plant-based diets are high in soluble and insoluble fibres, which aid digestion and help prevent constipation.

Weight Loss

A raw vegan diet is likely to result in weight loss, especially if you have been eating a traditional Western diet. One study found that men who stuck with a raw food diet long-term lost an average of about 22 pounds, while women lost about 26 pounds.

Reduced Risk of Type 2 Diabetes

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

Improved Heart Health

A raw vegan diet may improve heart health due to its focus on fruits and vegetables, both of which are consistently linked to lower blood pressure and a reduced risk of heart disease and stroke. The diet also includes plenty of nuts, seeds, sprouted whole grains, and legumes, which may improve blood cholesterol levels and further lower the risk of heart disease.

High in Nutrients

Some proponents of the raw vegan diet believe that cooking foods harms human health because it destroys the natural enzymes in foods and reduces their nutrient content. While this idea is not backed by science, it is true that cooking can decrease certain nutrients in food, especially water-soluble ones like vitamin C and B vitamins.

Reduced Risk of Chronic Diseases

By eating a diet made up mainly of fruits and vegetables, you may be able to reduce your risk of certain chronic diseases, such as heart disease, obesity, and type 2 diabetes. A raw-food diet may also provide adequate amounts of vitamin A and high concentrations of beta-carotene, a dietary carotenoid that may reduce the risk of chronic disease.

Positive Environmental Impact

A raw vegan diet may also have a reduced impact on the environment due to its exclusion of animal products and processed foods, which often require more resources and contribute to environmental damage.

What are the risks?

A fully raw vegan diet may pose several health risks, especially if it is not well-planned. Here are some of the potential risks:

Nutritional Deficiencies

A raw vegan diet may be lacking in certain essential nutrients, such as vitamin B12, calcium, vitamin D, iron, and iodine. Vitamin B12 deficiency can lead to serious health issues, including anemia, nervous system damage, infertility, heart disease, and poor bone health. The diet may also be low in protein, often providing less than 10% of the daily calorie intake.

Weakened Muscles and Bones

The low intake of calcium and vitamin D in a raw vegan diet can lead to weaker bones. Additionally, the very low protein content may contribute to muscle weakness.

Tooth Decay

The high consumption of citrus fruits and berries in a raw vegan diet can increase the risk of tooth decay due to the acidity of these fruits, which can erode tooth enamel.

Reduced Fertility

A raw vegan diet has been associated with menstrual irregularities and amenorrhea (cessation of menstruation) in women. This is often linked to very low calorie intake and rapid weight loss, which can disrupt the menstrual cycle.

Social Isolation and Practical Challenges

The highly restrictive nature of the raw vegan diet can make it socially isolating, as it significantly limits food choices and makes dining out and eating with others difficult. It can also be challenging to ensure adequate nutrition and create varied, exciting meals.

Foodborne Illness

Consuming raw or undercooked plant-based foods carries a risk of foodborne illness. This risk is even higher when including raw animal products, such as dairy, eggs, or meat, in the diet.

How do you follow it?

To follow a fully raw vegan diet, at least 75% of your food should be raw or cooked at temperatures below 104–118°F (40–48°C). This means avoiding all animal products and processed foods, including meat, dairy, eggs, and cooked grains and legumes.

A raw vegan diet consists primarily of raw fruits, vegetables, nuts, and seeds, sprouted grains, and sprouted legumes. Some proponents of the diet also include raw eggs and dairy, while others are stricter and only consume plant-based foods.

• Focus on fresh, whole foods: Choose a variety of raw fruits, vegetables, nuts, and seeds as the basis of your diet.
• Soak or sprout grains and legumes: If you include grains and legumes, be sure to soak or sprout them before consuming to make them more digestible and reduce potential antinutrients.
• Use alternative preparation methods: Instead of cooking, try blending, juicing, soaking, sprouting, fermenting, or dehydrating your foods.
• Be mindful of food safety: Wash your hands and store food properly to reduce the risk of bacterial contamination. Be especially cautious with raw sprouts, as they can carry food-borne illnesses.
• Plan your meals carefully: A well-planned raw vegan diet can help ensure you get enough calories and nutrients. Consider working with a registered dietitian to create a balanced meal plan.
• Consider supplements: While some raw vegans believe that the diet provides all the necessary nutrients, others choose to take supplements like vitamin B12 and vitamin D to avoid potential deficiencies.
• Stay hydrated: Drink plenty of water and herbal teas to support your digestion and overall health.
• Be mindful of potential downsides: A raw vegan diet may be challenging to maintain due to limited food options, social restrictions, and the time and expense required for food preparation. It's important to be aware of these potential challenges before committing to the diet.

Is it safe?

A raw vegan diet can be safe in the short term, but there are some potential health risks associated with it, especially if the diet is not well planned. Here are some points to consider when assessing the safety of a fully raw vegan diet:

Nutritional Deficiencies

A raw vegan diet may not provide all the essential nutrients the body needs. For example, vitamin B12 is naturally lacking in this diet, and not using supplements can lead to vitamin B12 deficiency, which can cause anemia, nervous system damage, infertility, heart disease, and poor bone health. Raw vegan diets may also be low in calcium and vitamin D, which are necessary for strong bones. Proponents of the diet often discourage the use of iodized salt, which can further increase the risk of deficiency.

Weakened Muscles and Bones

The low intake of calcium and vitamin D in a raw vegan diet can lead to weaker muscles and bones. Studies have shown that people on a raw vegan diet have lower bone mineral content and density compared to those on a standard American diet. The diet also tends to provide very little protein, which is important for preserving muscle mass.

Tooth Decay

Raw vegan diets, especially those that include a lot of citrus fruits and berries, can increase the risk of tooth decay. These fruits are more acidic and can cause erosion of tooth enamel. Studies have found a high prevalence of tooth erosion in people on a raw vegan diet.

Reduced Fertility

A raw vegan diet can sometimes affect fertility in women. Studies have shown that a significant percentage of women following this diet experience irregularities in their menstrual cycle, and some develop amenorrhea, a condition where menstruation stops entirely. This is often linked to the very low-calorie intake and excessive weight loss associated with the diet.

Foodborne Illness

Consuming raw or undercooked plant-based foods may increase the risk of foodborne illnesses. Proper hygiene and food preparation techniques are crucial to minimize this risk.

Social and Practical Challenges

The raw vegan diet is highly restrictive, which can make it socially isolating. It also limits food choices, making it challenging to eat out or dine with friends. The diet can be time-consuming and expensive due to the need for fresh, organic produce and specialized equipment like food dehydrators, juicers, and blenders.

In conclusion, while a raw vegan diet may offer some health benefits, it is important to carefully plan and supplement it appropriately to avoid potential health risks. Consulting a healthcare professional or registered dietitian can help ensure that the diet is followed in a safe and nutritious way.

Frequently asked questions