Raw Vegan Diet: What Beginners Should Know And Expect

A raw vegan diet is a combination of veganism and raw foodism. It involves eating mostly or entirely raw and unprocessed foods, with the belief that cooking destroys nutrients and natural enzymes in food. While this diet has been associated with several health benefits, such as improved heart health and a reduced risk of diabetes, there are also some potential drawbacks and health risks to consider.

When starting a raw vegan diet, it is important to ensure proper preparation to meet all your nutritional needs. Here are some tips to help you get started:

- Start slowly by incorporating one raw meal a day into your routine.

- Always have healthy snacks with you, such as fruits, veggie sticks, and coconut water.

- Use social media to connect with others on the same diet and explore new restaurants that serve raw vegan options.

- Cleanse your system in the morning by drinking a glass of water with lemon to jump-start your digestive system.

- Make sure you are getting enough protein from plant sources such as mushrooms, broccoli, beans, lentils, quinoa, and seeds.

- Be mindful of potential deficiencies, especially vitamin B12, calcium, and vitamin D. Consider adding supplements to your routine if needed.

- Consult with a healthcare professional or a registered dietitian to ensure you are getting all the essential nutrients.

The diet is rich in plant-based foods, which can lower blood pressure and the risk of heart disease and stroke

A raw vegan diet is rich in plant-based foods, which are linked to lower blood pressure and a reduced risk of heart disease and stroke.

The Harvard T.H. Chan School of Public Health has linked a diet rich in fruits and vegetables to lower blood pressure and a reduced risk of heart disease and stroke. Nuts, seeds, and grains are linked to lower cholesterol, and studies have linked plant-based diets to a reduction in LDL cholesterol. A 2021 meta-analysis of 23 studies published in the British Medical Journal also linked a diet rich in fruits and vegetables to a lower risk of Type 2 diabetes.

The American Heart Association has found that eating a nutritious, plant-based diet may lower the risk for heart attacks and other types of cardiovascular disease in both young and old adults. The association between a plant-based diet and lower blood pressure has been supported by numerous intervention studies.

The raw vegan diet is generally rich in fruits, vegetables, nuts, seeds, sprouted grains, and legumes. These foods are linked to lower blood pressure and a reduced risk of heart disease and stroke.

It can be challenging to keep meals exciting, so use Instagram and TikTok for inspiration

It can be challenging to keep meals exciting when you're on a raw vegan diet, but social media platforms like Instagram and TikTok can offer plenty of raw food inspiration to help you stick to your diet.

Instagram star Yovana Mendoza (@rawvana), for example, has shared her tips for getting started with a raw vegan diet. She suggests starting with one raw meal a day and packing snacks like fruit, veggie sticks, and coconut water.

Mendoza also recommends getting social about your goal by exploring new restaurants that serve healthy foods and sharing your goal on social media platforms.

• Breakfast: Tropical green spirulina smoothie
• Lunch: Raw pea, mint, and avocado soup
• Dinner: Raw vegan pizza
• Breakfast: Chia seed pudding topped with berries
• Lunch: Raw nori wraps with a spicy dipping sauce
• Dinner: Raw pad thai
• Breakfast: Raw banana pancakes with almond butter
• Lunch: Raw spiralized zucchini topped with a basil pesto sauce
• Dinner: Raw lasagna with marinated veggies, sun-dried tomatoes, and a cashew-cilantro sauce

Remember to do your research and consult a healthcare professional before making any significant changes to your diet.

It may be difficult to eat out at restaurants or with friends

One of the biggest challenges of starting a raw vegan diet is the impact it may have on your social life. Eating out can become difficult, and you may find yourself restricted when dining with friends. The highly restrictive nature of a raw vegan diet means that animal products, cooked grains and legumes, and most kinds of nut butter, jams, and non-dairy milk are off the table. This can make it challenging to find suitable dishes when dining out or sharing meals with friends.

When eating out at restaurants, it is important to explore your options beforehand. Look at the menu ahead of time and be prepared to ask the waiter about your specific dietary needs. Most restaurants will be accommodating and may be able to modify certain dishes or offer alternatives. Salads and fruit plates are usually safe options to fall back on if other choices are limited.

You can also use your new diet as an opportunity to get social and explore new restaurants that serve healthy, raw vegan dishes. There may be more options available than you initially thought, and you can always share your goal with friends so that they are aware of your dietary restrictions.

Additionally, preparing your own meals in advance can be helpful when eating with friends. Bring your own snacks or dishes to social gatherings to ensure you have suitable food options. This way, you can still enjoy spending time with friends without worrying about what to eat.

While a raw vegan diet may pose some challenges when dining out or with friends, with a little creativity and preparation, it is definitely possible to navigate these social situations successfully.

It can be time-consuming and expensive to buy and prepare the food

Starting a Raw Vegan Diet: What to Expect

Transitioning to a raw vegan diet can be challenging, especially when it comes to food preparation and cost. Here are some things to consider before embarking on this dietary journey:

Time Commitment

Adopting a raw vegan diet often requires a significant time investment in meal planning and preparation. Raw vegan meals typically involve alternative preparation methods such as blending, juicing, soaking, sprouting, fermenting, and dehydrating. These techniques can be time-consuming, especially for those new to the diet. Additionally, the limited food options available may require more frequent meals to meet daily calorie requirements, adding to the overall time commitment.

Cost of Fresh Produce

Maintaining a raw vegan diet can be expensive due to the need to purchase large quantities of fresh, organic produce. The specialised preparation techniques and equipment, such as dehydrators, can also add to the cost. For those who cannot afford premade sprouted and dehydrated foods, the diet may become financially prohibitive.

Limited Food Options

The restrictions of a raw vegan diet can make it challenging to find suitable options when dining out or socialising with friends. The diet excludes common convenience foods, such as cooked grains, legumes, and roasted nuts and seeds. This limited selection may lead to a sense of restriction and social isolation.

Nutritional Concerns

The raw vegan diet may not provide adequate calories and nutrients, potentially leading to nutritional deficiencies. It is important to ensure a balanced intake of essential vitamins and minerals, such as vitamin B12, calcium, vitamin D, and protein. Consulting a healthcare professional or registered dietitian can help create a well-rounded meal plan that meets all nutritional needs.

Food Safety

Consuming raw or undercooked foods, such as raw dairy, eggs, meat, or fish, increases the risk of foodborne illnesses. It is crucial to handle and prepare these foods safely to minimise the risk of harmful bacteria.

It may not be nutritionally adequate in the long term

A raw vegan diet may not be nutritionally adequate in the long term. While a raw vegan diet can be rich in plant foods, it may not provide all the nutrients the body needs.

Vitamin B12, for example, is a nutrient that is naturally lacking in a raw vegan diet. Getting too little of this vitamin can lead to a host of health issues, including anemia, nervous system damage, infertility, heart disease, and poor bone health.

Raw vegan diets also tend to be low in calcium and vitamin D, which are essential for strong bones. This can lead to weaker muscles and bones over time.

Additionally, a raw vegan diet may not provide enough protein, often providing less than 10% of your total daily calories. Protein is important for preserving muscle mass, especially during periods of weight loss.

Furthermore, proponents of the raw vegan diet often discourage the use of iodized salt, which can lead to a deficiency in iodine, a nutrient necessary for reducing the risk of thyroid disease.

To ensure a raw vegan diet is nutritionally adequate, it is important to include fortified foods or supplements to compensate for any nutrient deficiencies.

Frequently asked questions