Friendly Vegan: Eating Raw For Health

A raw vegan diet 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). The diet is rich in fruits, vegetables, nuts, seeds, sprouted grains, and legumes, and low in processed foods. People may choose to follow a raw vegan diet for ethical, environmental, or health reasons.

What foods are included in a raw vegan diet?

A raw vegan diet is a subset of the vegan diet. It excludes all animal products, such as meat and dairy, and foods that need cooking. A raw vegan diet consists of foods that are plant-based, raw, and unprocessed.

A raw vegan diet includes:

• Fresh fruits and vegetables
• Dried fruits and vegetables
• Fresh fruit and vegetable juices
• Edible seaweed, known as sea vegetables
• Whole grains, such as quinoa, buckwheat, and wild rice, if they are sprouted or germinated
• Raw nuts and seeds
• Almond milk made with raw almonds
• Raw tofu
• Fermented foods like miso, kimchi, and sauerkraut
• Some sweeteners, such as pure maple syrup and unprocessed raw cacao powder
• Condiments, including vinegars and unpasteurized raw soy sauce

Raw food often makes up around 50-75% of a person's diet. If food needs heating, it is not heated above 118 °F (48 °C).

People following the raw vegan diet mostly eat:

• Green spirulina smoothies
• Chilled avocado and cucumber soup
• Kale and mushroom salad
• Raw zucchini pasta and meatless mushroom balls
• Raw pad thai with almond butter sauce and zucchini noodles
• Raw vegan enchiladas with salsa and nut-based meat
• Dried fruit and nut mixes
• Raw vegan granola bars

What are the benefits of a raw vegan diet?

A raw vegan diet is a combination of veganism and raw foodism. It includes plant-based, raw, and unprocessed foods, excluding animal products and foods that need cooking. Here are some benefits of a raw vegan diet:

Weight Loss

A raw vegan diet is effective in helping people lose weight and keeping it off. Studies show that people on raw vegan diets for over three years lost around 22-26 pounds.

Improved Heart Health

The diet's focus on fruits and vegetables, which are linked to lower blood pressure, can reduce the risk of heart disease and stroke. The diet also includes nuts, seeds, sprouted whole grains, and legumes, which may improve blood cholesterol levels and further lower the risk of heart disease.

Reduced Risk of Diabetes

A raw vegan diet may reduce the risk of type 2 diabetes due to its emphasis on fruits and vegetables. The diet is also rich in fiber, which is linked to lower blood sugar levels and increased insulin sensitivity.

Improved Digestion

Raw vegan diets are high in both soluble and insoluble fiber, which can help improve digestion by adding bulk to stools and reducing constipation. Soluble fiber also feeds the good bacteria in the intestines, which can reduce gut inflammation and improve symptoms of irritable bowel syndrome (IBS), Crohn's disease, and ulcerative colitis.

Nutritional Benefits

A raw vegan diet is generally rich in fruits, vegetables, nuts, seeds, sprouted grains, and legumes, providing an abundance of vitamins, minerals, and nutrients. Cooking can reduce the nutritional value of some foods, so eating them raw may help retain their nutrients.

However, it is important to note that a raw vegan diet may also pose some health risks, especially if not well-planned. It can be low in certain nutrients, leading to deficiencies, and may cause tooth decay and fertility issues. It is always recommended to consult a healthcare professional before starting any new diet.

What are the risks of a raw vegan diet?

A raw vegan diet can be nutritious, but it can also be low in calories and high in natural sugars, which can lead to health issues. Here are some of the risks associated with a raw vegan diet:

Nutritional Deficiencies

A raw vegan diet may not provide enough vitamin B12, iodine, calcium, and vitamin D. It can also be low in protein and calories, leading to an array of health issues. For example, a vitamin B12 deficiency can cause anemia, nervous system damage, infertility, heart disease, and poor bone health.

Weakened Muscles and Bones

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

Tooth Decay

The high consumption of fruits on a raw vegan diet can lead to an increased risk of tooth decay due to the high amounts of natural sugars and acids in fruits, which can erode tooth enamel and promote decay.

Reduced Fertility

A raw vegan diet can sometimes lead to reduced fertility in women. In one study, 70% of women following a raw vegan diet experienced irregularities in their menstrual cycles, and about a third developed amenorrhea, a condition where menstruation stops entirely.

Food Poisoning

While rare, there is a risk of food poisoning when consuming raw or undercooked plant-based foods. This risk is particularly associated with raw sprouts, such as alfalfa and beans, due to the humid conditions required for their growth, which also facilitate bacterial growth.

Social Isolation and Limited Food Options

The raw vegan diet is very restrictive, which can make it challenging to find suitable dishes when dining out or even when preparing meals at home. This restriction can lead to social isolation and boredom with limited meal options.

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 and ensure adequate nutrient intake.

What are some meal ideas for a raw vegan diet?

A raw vegan diet is a subset of veganism. It involves eating plant-based, raw, and unprocessed foods. Raw vegans do not eat animal products and only consume foods that haven't been heated above 104–118 °F (40–48 °C).

Breakfast

• Tropical green spirulina smoothie
• Chia seed pudding topped with berries
• Raw banana pancakes with almond butter
• Raw overnight oats with a spoonful of nut butter and banana slices
• Smoothie bowl with rolled oats and topped with sliced banana, raw nuts, coconut, and chia seeds
• Acai bowl with fresh fruit, sliced banana, nuts, seeds, and raw nut butter

Lunch

• Raw pea, mint, and avocado soup
• Raw nori wraps with a spicy dipping sauce
• Raw zucchini noodles with creamy garlic cashew sauce
• Thai-style raw peanut zoodle salad with sliced veggies
• Chilled cucumber soup with avocado slices and sprouted quinoa
• Spinach salad with raw sprouted quinoa, raspberries, walnuts, edamame, and avocado dressing
• Raw spiralized zucchini topped with a basil pesto sauce
• Greek salad with tomato, cucumber, onion, olives, olive oil, and sprouted quinoa
• Salad topped with broccoli, sliced carrots, sprouts, and lentil patties

Dinner

• Raw vegan pizza
• Raw pad thai
• Raw lasagna with marinated veggies, sun-dried tomatoes, and a cashew-cilantro sauce
• Raw vegan tacos with corn salsa and cashew sour cream
• Raw vegan enchiladas with salsa and nut-based meat
• Raw vegan lasagna with a side of gazpacho and slices of avocado
• Raw falafel wraps
• Raw vegan zucchini pasta and meatless mushroom balls
• Raw pasta puttanesca
• Raw vegan curry over zucchini noodles
• Cauliflower rice with smashed avocado, mushrooms, and sprouted lentils

Snacks

• Raw vegan granola bar crackers
• No-bake chocolate chip cookies
• Veggie salad with guacamole dressing
• Trail mix with dried fruit and raw nuts
• Raw vegan brownie
• Spoonful of raw almond butter and raw seeds, and a bowl of mixed fruit
• Raw vegan coffee cupcakes
• Raw vegan carrot cake with frosting
• Almond cacao cookies
• No-bake caramel slice
• Gluten-free raw raspberry bars
• No-bake turtle brownies
• No-bake vegan blueberry cheesecake
• Homemade chocolate truffles

Desserts

• Raw vegan cookies
• Raw vegan brownies
• Raw vegan cupcakes
• Raw vegan cake

How can you start a raw vegan diet?

A raw vegan diet combines the principles of veganism with those of raw foodism. Raw vegans eat plant-based, unprocessed foods that are either completely raw or heated at very low temperatures, typically below 104–118 °F (40–48 °C).

If you are interested in starting a raw vegan diet, here are some steps you can take:

Consult a healthcare professional

Before making any significant dietary changes, it is always a good idea to consult a healthcare professional, such as a registered dietitian, to ensure that you are making the transition safely and meeting all your nutritional needs.

Start slowly

Transitioning to a raw vegan diet can be overwhelming, especially if you are already vegan. Instead of making abrupt changes, try taking it one day or one meal at a time. For example, you could try being raw until dinner time and then include some cooked foods for dinner.

Make a list of raw foods you enjoy

Start by making a list of raw fruits and vegetables you already like. This will give you a foundation to build your raw vegan meals and menus.

Expand your repertoire

In addition to the foods you already enjoy, research and make a list of new raw foods you would like to incorporate into your diet.

Eliminate non-raw vegan foods gradually

Transitioning to a raw vegan diet will involve eliminating a lot of foods from your current diet, such as sugar, salt, dairy, grains, and processed foods. It is best to do this gradually, eliminating one food type at a time to ease into this new lifestyle.

Choose sweeteners wisely

Refined sugars, such as dextrose, corn syrup, rice syrup, and malt, should be avoided. Instead, opt for raw honey, raw agave, maple syrup, raisins, dates, stevia, coconut sugar, vanilla, or cinnamon. Also, stay away from artificial sweeteners like aspartame and Splenda.

Choose the right salt

If you decide to include salt in your diet, avoid table salt or iodized salt, which contains chemical additives. Instead, choose unrefined sea salt or organic salt derived from plants like celery or seaweed.

Use raw-friendly herbs and spices

Not all herbs and spices are suitable for a raw diet. Choose organic herbs and spices that have been air-dried without preservatives or other agents. Growing your own herbs and consuming them fresh is also a great option.

Get the proper kitchen appliances

A raw vegan diet requires some specific kitchen appliances, such as a juicer, dehydrator, blender, food processor, hand blender, mandolin, or vegetable slicer. These can be purchased at most department stores.

Consider a partial raw diet

A fully raw vegan diet can be quite restrictive and may eliminate important nutrients. Therefore, you may want to consider a partial or mostly raw diet to ensure you are getting enough iron, zinc, B12, omega-3s, and vitamin D.

Start with familiar raw foods

Everyone, regardless of their diet, eats some raw foods. Start by incorporating more of these familiar raw foods into your diet, such as salads, smoothies, salsas, guacamole, and fresh raw vegetables and fruits.

Make smoothies and juices

Smoothies and juices are excellent ways to consume more raw foods. Throw in a variety of fruits and vegetables, or juice them separately and combine them for a nutritious drink.

Buy organic

To maximize the benefits of your raw vegan diet, opt for organic produce whenever possible to avoid consuming harmful toxins that may be present in non-organic foods.

Include leafy greens

Leafy greens, such as kale, spinach, Swiss chard, collard greens, beet greens, arugula, and lettuce, are a staple of a raw vegan diet. Use them in salads, smoothies, or juices.

Soak and sprout grains

When consuming grains, be sure to soak and sprout them first. Suitable grains for a raw vegan diet include amaranth, millet, barley, buckwheat, kamut, oats, wheat berries, and wild rice. Limit the amount of sprouted grains you consume, as they contain irritants, and keep the steaming temperature low.

Include nuts and seeds

Nuts and seeds are great additions to a raw vegan diet. Try almonds, walnuts, macadamia nuts, sunflower seeds, hemp seeds, chia seeds, and pumpkin seeds. These can be added to salads, used as snacks, or incorporated into desserts and crackers.

Find sources of omega-3 fats

Fish are not the only source of omega-3 fats. Vegan-friendly sources include seeds like flaxseeds, chia seeds, and hemp seeds, as well as leafy green vegetables like beet greens, Swiss chard, spinach, kale, and cabbage.

Ensure adequate vitamin B12 intake

Vitamin B12 is an essential nutrient that can be lacking in a raw vegan diet. Include fortified cereals and fortified yeast products in your diet, or consider taking supplements to meet your daily requirements.

Keep track of your nutrient intake

Use a nutrient calculator to ensure you are getting all the nutrients your body needs. There are many nutrient trackers available for computers and phones that can help you monitor your intake.

Regularly test your blood

If you are starting a raw vegan diet, consider getting your blood tested regularly for deficiencies. This way, if any deficiencies are detected, you can work with your healthcare provider to make adjustments to your diet or take supplements to address them.

Take supplements if needed

If your diet is not providing you with all the necessary nutrients, consider taking supplements to fill in the gaps. Vegan-safe supplements are available to ensure you are getting enough zinc, iron, selenium, calcium, and other essential nutrients.

Frequently asked questions