Raw Vegan Diet: Eating Only Unprocessed Plant Foods

A raw vegan diet is a subset of veganism that combines its principles with those of raw foodism. Raw vegans eat plant-based foods that are either completely raw or heated at very low temperatures, typically below 104–118°F (40–48°C). The diet is rich in fruits, vegetables, nuts, seeds, sprouted grains, and legumes, and low in processed foods.

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, and instead eat a variety of fresh, dried, and fermented plant-based foods.

Fruits and Vegetables

Raw vegans consume a variety of fresh and dried fruits and vegetables. Popular options include bananas, avocados, berries, spinach, tomatoes, cabbage, carrots, cucumbers, and mushrooms. These foods can be consumed in their whole form or blended into smoothies and soups.

Legumes and Grains

Raw vegans also include sprouted legumes and grains in their diet. Examples include lentils, pinto beans, quinoa, and farro. These foods are typically soaked or sprouted rather than cooked.

Nuts and Seeds

Raw vegans eat a variety of raw nuts and seeds, such as sunflower seeds and almonds. These provide healthy fats and can be used to make nut butter or milk, such as almond butter and almond milk.

Fermented and Condiment Foods

Fermented foods like miso, kimchi, sauerkraut, and coconut kefir are also included in the raw vegan diet. Condiments such as vinegar, Bragg's Liquid Aminos, and nama shoyu (raw, unpasteurized soy sauce) are also allowed.

Sweeteners and Oils

Some raw vegans avoid sweeteners and oils entirely, while others use limited amounts of specific options. For sweeteners, raw agave nectar and maple syrup are sometimes used, as they can be found in raw forms. As for oils, cold-pressed olive oil, raw coconut oil, raw flaxseed oil, and raw hemp oil are favoured by some raw vegans.

What are the benefits of a raw vegan diet?

A raw vegan diet is a subset of veganism. It combines the principles of veganism with those of raw foodism. This means that a raw vegan diet excludes all animal products and foods that are cooked or heated above 104–118°F (40–48°C).

A raw vegan diet is generally rich in fruits, vegetables, nuts, seeds, sprouted grains, and legumes. It tends to be low in processed foods. Those who follow a raw vegan diet are often motivated by health reasons, believing that raw and minimally heated foods are more nutritious than cooked ones.

Weight Loss

Studies have consistently linked raw food diets, including raw veganism, to lower amounts of body fat and weight loss. One study found that people following various raw diets for over 3.5 years lost around 22–26 pounds.

Improved Heart Health

The focus on fruits and vegetables in a raw vegan diet is linked to lower blood pressure and a reduced risk of heart disease and stroke. Raw vegan diets also include nuts, seeds, sprouted whole grains, and legumes, which 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.

Reduced Risk of Diabetes

A raw vegan diet may reduce the risk of type 2 diabetes due to its emphasis on fruits and vegetables, which are linked to lower blood sugar levels. The diet is also rich in fiber, which is associated with increased insulin sensitivity. One review study linked vegan diets to a 12% lower risk of type 2 diabetes.

Improved Digestion

The high amount of fiber in a raw vegan diet, including both soluble and insoluble fibers, may help improve digestion. Soluble fiber helps feed the good bacteria in the intestines, while insoluble fiber adds bulk to stools and helps food move more quickly through the gut, reducing constipation.

While a raw vegan diet offers these benefits, it is important to note that it may also pose some health risks, especially if it is not well planned. It is crucial to ensure that a raw vegan diet provides all the necessary vitamins and minerals to avoid potential deficiencies.

What are the risks of a raw vegan diet?

A raw vegan diet is a subset of veganism, excluding all animal products and foods that need cooking. Raw vegans believe that cooking food destroys its nutrients and makes it toxic and less digestible.

However, there are several risks associated with a raw vegan diet, especially if it is not well planned. Here are some of the potential risks:

Nutritional Deficiencies

Raw vegan diets can be low in certain nutrients, such as vitamin B12, vitamin D, calcium, and iodine. Vitamin B12 deficiency can lead to anemia, nervous system damage, infertility, heart disease, and poor bone health. The avoidance of iodized salt can further increase the risk of iodine deficiency.

Weakened Muscles and Bones

The diet tends to be low in calcium and vitamin D, which are essential for strong bones. It also provides very little protein, which is important for preserving muscle mass.

Tooth Decay

The high consumption of citrus fruits and berries, which are more acidic, can increase the risk of tooth decay and erosion of tooth enamel.

Reduced Fertility

A raw vegan diet can be very low in calories, which may cause women to lose too much weight and experience irregularities in their menstrual cycles or even amenorrhea (cessation of menstruation).

Food Safety Issues

Consuming raw or undercooked foods may increase the risk of food poisoning. Raw sprouts, for example, have been linked to E. coli and Salmonella outbreaks.

Inaccessibility and Sustainability

A raw vegan diet may not be accessible or sustainable in the long term due to the time and cost involved in preparing and sourcing certain foods. It can also be challenging to get enough calories, making it too restrictive for some individuals.

How is food prepared in a raw vegan diet?

Food preparation for a raw vegan diet is often referred to as "uncooking". While some raw food recipes require a lot of processing and preparation, many meals require little to no cooking. For example, a green salad or a bowl of fresh fruit.

Raw food preparation involves alternative methods to cooking, such as blending, juicing, soaking, sprouting, fermenting, and dehydrating.

Some common kitchen appliances used in raw food preparation include:

• Blender
• Food processor
• Food dehydrator
• Juicer
• Green spirulina smoothie
• Chilled avocado and cucumber soup
• Raw pea, mint, and avocado soup
• Raw vegan pizza
• Chia seed pudding topped with berries
• Raw nori wraps with a spicy dipping sauce
• Raw pad thai
• Raw banana pancakes with almond butter
• Raw spiralized zucchini topped with a basil pesto sauce
• Raw lasagna with marinated veggies, sun-dried tomatoes, and a cashew-cilantro sauce
• Raw vegan granola bar crackers
• No-bake chocolate chip cookies
• Veggie salad with guacamole dressing

How do you shop for a raw vegan diet?

Shopping for a raw vegan diet can be challenging, as it is a very restrictive diet. However, most of the ingredients can be found in grocery stores and health food shops.

What to Buy

Raw vegans should eat a diet that is mostly made up of fruits, vegetables, nuts, and seeds. Grains and legumes are also permitted but must be soaked or sprouted before eating.

Some raw vegans also eat raw eggs and dairy, and some include raw meat and fish. However, these foods are not vegan, and raw meat and fish are not recommended due to the risk of food poisoning.

Where to Buy

Grocery stores will have most of the fresh fruits and vegetables needed for a raw vegan diet. Health food stores will also sell raw ingredients such as:

• Raw cacao powder
• Raw coconut oil
• Raw flaxseed oil
• Raw hemp oil
• Raw agave nectar

People can purchase equipment such as food dehydrators, juicers, and blenders online.

What Not to Buy

A raw vegan diet excludes all animal products and any food that has been heated above 104–118°F (40–48°C). This includes:

• Roasted, steamed, fried, sautéed, boiled, pressure-cooked, seared, broiled, or grilled foods
• Cooked grains and beans
• Pasta
• Bread
• Most kinds of nut butters
• Jams
• Vegan ice cream
• Pasteurized non-dairy milk
• Table salt
• Refined sugars and flours
• Processed foods and snacks, such as chips and pastries

Frequently asked questions