Raw Vegan Diet: What Foods Are Allowed?

A raw vegan diet is a subset of veganism that combines the principles of veganism with those of raw foodism. Raw vegans eat plant-based foods that are either completely raw or heated at very low temperatures—usually below 104–118°F (40–48°C). The diet is generally rich in fruits, vegetables, nuts, seeds, sprouted grains, and legumes, and low in processed foods. While some people may choose to follow it for ethical or environmental reasons, most do it for its purported health benefits, such as weight loss, improved heart health, and a lower risk of diabetes.

Raw fruits and vegetables

The raw vegan diet includes all raw fruits and vegetables, such as:

• Tropical fruits like bananas and avocados
• Zucchini
• Yellow summer squash
• Roots and root vegetables
• Squashes
• Fresh herbs and raw spices

Raw foodists also include sprouts, such as uncooked beans and legumes, and fermented foods like miso, kimchi, and sauerkraut.

The diet also allows for dried fruits and vegetables, as well as juices and smoothies made from fresh fruits and vegetables.

Sprouts (uncooked beans and legumes)

Sprouts are a common feature of the raw vegan diet, as they are usually eaten raw and are available in a wide range of varieties. They are seeds that have been allowed to germinate into very young plants. The germination process usually involves soaking the seeds for several hours, then exposing them to the right combination of temperature and moisture, and allowing them to grow for two to seven days.

Sprouts are generally low in calories but rich in many nutrients and beneficial plant compounds. The sprouting process increases nutrient levels, making sprouts richer in protein, folate, magnesium, phosphorus, manganese, and vitamins C and K than un-sprouted plants. They also tend to contain higher levels of essential amino acids, and the proteins in sprouts may be easier to digest. Sprouts are also great sources of antioxidants and other beneficial plant compounds.

Sprouts may help control blood sugar levels, as sprouting appears to reduce the total amount of carbs in sprouts, and may increase the body's ability to regulate the activity of the amylase enzyme, which is used to break down and digest sugars. In one study, people with type 2 diabetes who ate lentil sprouts daily for eight weeks experienced a 10% reduction in levels of hemoglobin A1c, a marker of blood sugar control.

Sprouts may also improve digestion, as studies show that when seeds are sprouted, the amount of fiber they contain increases and becomes more available. Sprouting appears to specifically increase the amount of insoluble fiber, which helps form stool and move it through the gut, reducing the likelihood of constipation. Sprouting also reduces the amount of gluten found in grains, which may make them easier to digest, especially for people sensitive to gluten.

Sprouts may also have benefits for heart health, as they have been shown to reduce risk factors for heart disease, such as high blood cholesterol levels. Several animal studies show that eating sprouts may increase "good" HDL cholesterol and reduce total and "bad" LDL cholesterol levels. Similar results have been observed in human studies, with overweight and obese people with type 2 diabetes experiencing improved cholesterol levels after consuming lentil sprouts daily for eight weeks.

However, one issue linked to eating sprouts is the risk of food poisoning, as they are generally consumed raw or only slightly cooked, and are grown in warm, humid conditions in which harmful bacteria such as E. coli and Salmonella thrive. Over the last two decades, the US Food and Drug Administration (FDA) has linked 48 outbreaks of foodborne illness to raw or lightly cooked sprouts. Children, pregnant women, the elderly, and people with weaker immune systems are recommended to thoroughly cook sprouts or avoid them completely.

To reduce the risk of contamination, it is important to buy chilled sprouts that have been properly refrigerated, check their appearance and avoid those with a strong smell or slimy appearance, and store them in the fridge at temperatures under 48°F (8°C). It is also important to wash your hands properly before handling raw sprouts.

Sprouts can be eaten raw or cooked and are easy to add to a variety of meals and snacks. They can be added to sandwiches, salads, warm meals such as rice dishes, stir-fries, omelets, soups, or freshly made burger patties, or blended into smoothies and pancake batters.

Roots, root vegetables, and squashes

Roots and Root Vegetables

• Yams
• Beets
• Parsnips
• Turnips
• Rutabagas
• Carrots
• Yuca
• Kohlrabi
• Onions
• Garlic
• Celery root (or celeriac)
• Horseradish
• Daikon
• Turmeric
• Jicama
• Jerusalem artichokes
• Radishes
• Ginger

Squashes

• Zucchini
• Butternut squash
• Pumpkin

Root vegetables are packed with antioxidants, vitamins C, B, and A, and iron. They also contain slow-burning carbohydrates and fiber, which can help regulate blood sugar and the digestive system. They are versatile and can be prepared in various ways, such as roasting, boiling, steaming, or slicing thinly for salads or grating.

Fermented foods

Lacto-fermented foods, in particular, are made from raw vegetables and have the benefits of both raw and cooked vegetables. During the lacto-fermentation process, the vitamin and enzyme levels increase, often by 2 to 3 times. Lacto-fermented foods also have a high pro-biotic count, which helps build good bacteria in the digestive tract and supports the immune system.

• Miso
• Kimchi
• Sauerkraut
• Kombucha
• Water kefir
• Tempeh
• Sourdough bread
• Pickled vegetables

Dried fruits and vegetables

Fresh, dried, juiced, or dehydrated fruits are all permitted on a raw vegan diet. However, it is important to note that dried fruits should be consumed in moderation and not treated as a staple.

Some examples of dried fruits that are allowed on a raw vegan diet include:

• Dates
• Raisins
• Dried figs
• Dried apricots
• Mangoes
• Bananas
• Apples

When it comes to dried vegetables, it is important to note that raw vegans typically consume raw, juiced, or dehydrated vegetables. Some examples of dried vegetables that can be included in a raw vegan diet are:

• Sun-dried tomatoes
• Dehydrated spinach
• Dehydrated carrots
• Dehydrated zucchini
• Dehydrated bell peppers

While dried fruits and vegetables can be a part of a raw vegan diet, it is important to ensure a balance with other food groups such as nuts, seeds, legumes, and grains.

Frequently asked questions