Vegan Diet: Medical Medium's Raw Approach Explained

The raw vegan diet is a subset of the vegan diet, which excludes any animal products. Raw vegans also avoid heating, cooking, or processing their food. The diet includes many fresh fruits, vegetables, nuts, seeds, sprouted grains, and legumes, and is low in processed foods. People may choose to follow a raw vegan diet for ethical, ecological, or health reasons. The diet is associated with several health benefits, including improved heart health, reduced risk of type 2 diabetes, and weight loss. However, it may also lead to nutritional deficiencies, tooth decay, and irregular menstrual cycles if not carefully planned.

Raw vegan diets may improve heart health

A 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. Research indicates that increasing consumption of fruits and vegetables from less than 3 servings per day to more than 5 is associated with a 17% decrease in heart disease risk.

Raw vegan diets also include plenty of 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 and a 42% lower risk of dying from heart disease. Additionally, several randomized controlled studies observe that vegan diets are particularly effective at reducing "bad" LDL cholesterol.

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

Overall, a raw vegan diet's emphasis on fruits, vegetables, and other plant-based foods may contribute to improved heart health by lowering blood pressure, reducing the risk of heart disease and stroke, and improving blood cholesterol levels.

In addition to the potential heart health benefits, a raw vegan diet may also aid in weight loss and lower the risk of type 2 diabetes. However, it is important to note that a raw vegan diet may also come with certain health risks, especially if it is not well planned. For example, it may be nutritionally unbalanced, leading to deficiencies in certain vitamins and minerals such as vitamin B12, vitamin D, and calcium.

They may reduce the risk of type 2 diabetes

A raw vegan diet may reduce the risk of type 2 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 review study linked vegetarian and vegan diets to a 12% lower risk of type 2 diabetes, with vegan diets being the most effective. The diet contains good amounts of nuts, seeds, sprouted grains and legumes, which may further help lower blood sugar levels.

However, few studies have looked at the direct effects of raw vegan diets. Since they are likely to include as much, if not more, nutrient- and fibre-rich fruits and vegetables compared to other types of vegan diets, similar benefits may be expected.

A raw vegan diet is generally rich in fruits, vegetables, nuts, seeds, sprouted grains and legumes. It also tends to be naturally low in processed foods.

The raw vegan diet is a subset of the vegan diet. Like veganism, it excludes all foods of animal origin. It adds the concept of raw foodism, which dictates that foods should be eaten completely raw or heated at temperatures below 104–118°F (40–48°C).

The raw vegan diet is plentiful in nutrient-rich plant foods. It is linked to several health benefits, including weight loss, improved heart health, a lower risk of type 2 diabetes and improved digestion.

They may aid weight loss

The raw vegan diet is a subset of the vegan diet, which means it excludes all animal products. Raw veganism takes this a step further by requiring that foods are eaten completely raw or heated at temperatures below 104–118°F (40–48°C). This type of diet is rich in fruits, vegetables, nuts, seeds, sprouted grains, and legumes, and it tends to be naturally low in processed foods.

The raw vegan diet is often followed for its purported health benefits, one of which is weight loss. This diet seems very effective at helping people lose weight and keep it off. Studies consistently link raw food diets, including raw veganism, to lower amounts of body fat.

In one study, people following various raw diets for over 3.5 years lost around 22–26 pounds (10–12 kg). Additionally, the participants with the highest percentage of raw foods in their diet also had the lowest body mass indexes (BMIs).

Another study found that people following a raw vegan diet had a total body fat percentage between 7–9.4% lower than those eating a typical American diet.

Several high-quality studies also report that low-fat vegan diets, including raw vegan diets, are particularly effective for weight loss.

One reason why the raw vegan diet may aid weight loss is that it tends to be low in calories. However, it is important to ensure that the diet provides enough calories and nutrients to stay healthy.

• Make sure you are getting enough calories. Women generally need around 2,000 calories per day to maintain weight and 1,500 calories per day to lose weight. Men typically need about 2,500 calories per day to maintain weight and 2,000 calories per day to lose weight.
• Focus on nutrient-dense foods versus empty calories. Include plenty of fresh fruits and vegetables in your diet.
• Limit or avoid processed vegan foods that contain added sugars, refined grains, and unhealthy fats.
• Make sure you are getting enough protein. Current recommendations for protein intake are around 5.5 ounces per day, or around 0.41 grams per pound of body weight. Good plant-based sources of protein include beans, such as chickpeas, black beans, and kidney beans, and textured vegetable protein (TVP).
• Watch your portions. The United States Department of Agriculture's My Plate suggests that average women and men get a certain number of servings of different food groups each day. For example, women should aim for 1.5-2 cups of fruit per day, while men should aim for 2 cups.
• Avoid "healthy" drinks, as they can still contain a lot of calories. Stick to water, herbal teas, or sparkling waters instead.
• Don't binge on plant-based desserts. Eat them in moderation, as they can still contain a lot of sugar and calories.

They 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, which have different benefits for the body. Insoluble fibres add bulk to stools and help food move through the gut more quickly, reducing the risk of constipation. Soluble fibres feed the good bacteria in the intestines, which produce nutrients such as short-chain fats that help to reduce gut inflammation. 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 may also aid weight management by helping people feel full for longer after eating. This feeling of fullness may be further prolonged by the high water content of many raw foods.

However, it is important to note that a raw vegan diet may not be suitable for everyone. Some people may experience digestive issues when consuming large amounts of raw food, especially if they are not used to it. It is always important to listen to your body and make any dietary changes gradually.

Additionally, a raw vegan diet can be low in calories, which may cause weight loss. While this may be beneficial for some people, it is important to ensure that you are still consuming enough calories to meet your energy needs.

Overall, a raw vegan diet has the potential to improve digestion due to its high fibre content, but it is important to make any dietary changes gradually and ensure you are still meeting your calorie and nutrient needs.

They may cause tooth decay

A raw vegan diet may cause tooth decay. This is due to the high intake of acidic foods and foods high in natural sugars, such as fruits. Starchy foods like pasta can also lead to cavities as they get broken down into sugar in the mouth.

One study found tooth decay in 97% of participants eating a raw food diet, compared to 86.8% in the control group. However, it is worth noting that the study did not account for oral hygiene practices, which can also significantly impact dental health.

To prevent tooth decay while on a raw vegan diet, it is important to limit the consumption of acidic and sugary foods and maintain good oral hygiene. This includes brushing your teeth twice a day, flossing daily, and rinsing your mouth with water after meals.

In addition, it is crucial to ensure that you are getting enough vitamins and minerals that support dental health, such as vitamin D and calcium. These nutrients can be obtained through a well-balanced plant-based diet or by taking supplements.

Overall, while a raw vegan diet may increase the risk of tooth decay, proper dental care and a balanced diet can help mitigate this risk.

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