Vegan Vs Gaps: Which Dietary Philosophy Reigns Supreme?

The vegan diet and the GAPS diet are two popular diets that have gained traction in recent years. While the vegan diet eliminates all animal products, the GAPS diet allows for the consumption of high-quality animal products. Both diets have their pros and cons, and it is essential to understand their differences and potential impacts on health and the environment before deciding which one to follow.

Raw veganism is a subset of veganism, excluding all animal products and mostly comprising raw or low-temperature-cooked foods

Raw veganism is a subset of veganism that combines the principles of veganism with those of raw foodism. Like veganism, it excludes all animal products, including meat, fish, dairy, and eggs. However, it goes a step further by advocating that foods should be eaten completely raw or heated at temperatures below 104–118°F (40–48°C). The belief is that cooking foods above this temperature range diminishes their nutritional value and may even make them harmful to the body.

A raw vegan diet consists mostly of unprocessed, plant-based foods such as fruits, vegetables, nuts, seeds, and sprouted grains and legumes. It tends to be naturally low in processed foods and is often rich in nutrient-dense plant foods. Alternative meal preparation methods, such as juicing, blending, soaking, sprouting, and dehydrating, are used instead of cooking.

Proponents of raw veganism argue that it provides all the nutrients the human body needs. They believe that raw and minimally heated foods are more nutritious than cooked ones. As a result, supplements are often discouraged in this diet. However, this belief can lead to an increased risk of nutrient deficiencies, especially if the diet is not well-planned.

Vitamin B12, for example, is a nutrient typically lacking in a raw vegan diet. Other nutrients that may be deficient include calcium, vitamin D, iodine, and protein. The diet may also provide too few calories, which can lead to unintended weight loss and fertility issues in women. Additionally, the high consumption of citrus fruits and berries associated with this diet may increase the risk of tooth decay.

In conclusion, raw veganism is a strict dietary practice that requires careful planning to ensure adequate nutrient intake. While it may offer potential health benefits, such as improved heart health and a reduced risk of diabetes, it also carries risks that should be carefully considered before adopting this diet.

The GAPS diet, or Gut and Psychology Syndrome diet, is a restrictive elimination diet aimed at healing the gut

The GAPS diet is based on the idea that eliminating hard-to-digest foods like grains, sugars, and processed foods can detoxify the body and heal the gut, leading to improved brain function and reduced inflammation. The diet is divided into three phases: the introduction phase, the full GAPS diet, and the reintroduction phase. The introduction phase consists of six stages, focusing on healing the gut with meat stocks, broths, soups, and fermented foods. The full GAPS diet includes a wider variety of foods, with about 85% of daily intake coming from meats, fish, stocks, eggs, fermented dairy, and vegetables. Fruit and baked goods made with nut or seed flours are also allowed in moderation. The reintroduction phase involves slowly adding back foods that were previously restricted to see how the body tolerates them.

The GAPS diet is highly restrictive and can be challenging to follow. It requires a significant amount of time and effort to prepare meals, and it may be difficult to find high-quality animal products. It is important to consult with a healthcare professional before starting the GAPS diet, as it may not be suitable for everyone.

The raw vegan diet is rich in fruits, vegetables, nuts, seeds, sprouted grains and legumes

The raw vegan diet is a subset of veganism, which means it excludes all animal products. It also incorporates the principles of raw foodism, which dictates that foods should be consumed raw or heated at temperatures below 104–118°F (40–48°C). This type of diet is often chosen for ethical, environmental, or health reasons.

A raw vegan diet typically includes a variety of nutrient-rich plant foods, such as:

• Fruits
• Vegetables
• Nuts
• Seeds
• Sprouted grains
• Legumes

By focusing on these whole, unprocessed foods, a raw vegan diet can offer several potential health benefits.

Health Benefits of a Raw Vegan Diet:

Improved Heart Health:

The high consumption of fruits and vegetables in a raw vegan diet has been linked to lower blood pressure and a reduced risk of heart disease and stroke. Additionally, the inclusion of nuts, seeds, sprouted whole grains, and legumes may help improve blood cholesterol levels, further lowering the risk of heart disease.

Reduced Risk of Diabetes:

The emphasis on fruits and vegetables, as well as a high fiber content, in a raw vegan diet may contribute to a lower risk of type 2 diabetes. The diet's inclusion of nuts, seeds, sprouted grains, and legumes may also help lower blood sugar levels.

Weight Loss:

Raw vegan diets have been consistently linked to lower body fat percentages. The high fiber content of whole plant foods may also improve digestion and support weight loss.

Risks and Considerations of a Raw Vegan Diet:

Despite its potential benefits, a raw vegan diet may also pose certain health risks, especially if it is not well-planned.

Nutritional Deficiencies:

Raw vegan diets can be prone to deficiencies in certain nutrients, such as vitamin B12, vitamin D, calcium, and protein. This can lead to health issues like anemia, nervous system damage, infertility, heart disease, and poor bone health.

Weakened Muscles and Bones:

The low intake of calcium and vitamin D in a raw vegan diet may contribute to weaker bones. Additionally, the diet's tendency to provide very little protein can affect muscle mass, especially during periods of weight loss.

Tooth Decay:

The inclusion of acidic foods like citrus fruits and berries in a raw vegan diet may increase the risk of tooth decay and erosion of tooth enamel.

Fertility Issues:

In some cases, a raw vegan diet has been associated with irregularities in the menstrual cycle and amenorrhea, a condition where women stop menstruating. This is believed to be related to the diet's tendency to be very low in calories, which can cause excessive weight loss and impact fertility.

A raw vegan diet offers a rich variety of fruits, vegetables, nuts, seeds, sprouted grains, and legumes. While it may provide health benefits like improved heart health, a lower risk of diabetes, and weight loss, it is important to carefully plan this diet to avoid potential nutritional deficiencies and other health risks.

The GAPS diet includes meat, fish, eggs, fermented foods, and vegetables

The GAPS diet, or Gut and Psychology Syndrome Diet, is a protocol developed by Dr. Natasha Campbell-McBride. It is based on her book, "Gut and Psychology Syndrome" and focuses on healing and sealing the gut lining by removing food stressors, treating with traditional foods, and helping the gut microbes rebalance with fermented foods and probiotics.

Eggs are included in the GAPS diet, preferably fresh and raw, and are often incorporated into meals such as pancakes or scrambled eggs. Fermented foods are a key part of the GAPS diet, with an emphasis on including them in every meal. Examples of fermented foods on the GAPS diet include sauerkraut, kimchi, kefir, yogurt, and sour cream.

The GAPS diet also includes vegetables, preferably well-cooked, raw, or fermented. It is recommended to combine vegetables with meats and fish at each meal to balance pH levels in the body. Vegetables that are commonly included in the GAPS diet are zucchini, eggplant, avocado, and tomatoes.

The GAPS diet is designed to be tailored to individual health and lifestyle needs, and it is advised to consult with a healthcare professional before starting any new diet.

The raw vegan diet is often followed for ethical, environmental, and health reasons

Ethical vegans avoid animal products to prevent the exploitation of animals and reduce environmental damage caused by the meat industry. This diet has gained popularity due to its perceived health benefits, moral and ethical considerations, and positive environmental impact.

A raw vegan diet is believed to be rich in nutrients and linked to several health benefits. It may improve heart health, lower the risk of diabetes, aid weight loss, and enhance digestion. This is due to the focus on fruits and vegetables, along with nuts, seeds, sprouted whole grains, and legumes.

However, a raw vegan diet may also pose health risks, especially when not well-planned. It can be low in certain nutrients, such as vitamin B12, calcium, and vitamin D, leading to potential deficiencies. Additionally, the diet may result in weaker muscles and bones, tooth decay, and reduced fertility.

From an environmental perspective, the vegan diet reduces water usage, harmful greenhouse gas emissions, and deforestation associated with the meat industry.

Overall, the raw vegan diet is chosen by individuals for a combination of ethical, environmental, and health reasons, aiming to improve their well-being and contribute to a more sustainable world.

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