Raw Vegan Diet: Nature's Healthiest Eating Plan

The raw vegan diet is a subset of the vegan diet, which excludes any animal products such as meat and dairy. Raw vegans take this a step further by also avoiding any food that has been heated, cooked, or processed above 104–118 °F (40–48 °C). This diet is often motivated by health reasons, with the belief that raw and minimally heated foods are more nutritious than cooked ones. The raw vegan diet is rich in fruits, vegetables, nuts, seeds, sprouted grains, and legumes, and is linked to several health benefits, including weight loss, improved heart health, and a lower risk of diabetes. However, there are also potential health risks associated with this diet, including nutritional deficiencies, reduced fertility, and tooth decay.

Improved 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. Nuts, seeds, sprouted whole grains, and legumes are also included in this diet, and studies show that these foods 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. Several randomized controlled studies—the gold standard in scientific research—observe that vegan diets are particularly effective at reducing "bad" LDL cholesterol.

Few studies have looked at the effect of raw vegan diets specifically. However, their high content of nutrient-rich plant foods may offer similar results, though more studies are needed.

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

A 2021 meta-analysis of 23 studies published in the British Medical Journal linked a diet rich in fruits and vegetables to a lower risk of Type 2 diabetes. Nuts, seeds, grains, and legumes are also linked to lower blood sugar levels.

Raw vegan diets tend to be high in fiber, which is linked to lower blood pressure and better digestion. Plant-based diets—which consist primarily of whole foods—are high in soluble fiber (found in nuts, seeds, sprouted lentils, and sprouted barley) and insoluble fiber (vegetables and sprouted whole grains).

A 2008 study published in the British Journal of Nutrition found that 198 people who followed a raw food diet had high levels of beta-carotene and normal levels of vitamin A. However, they had low levels of the antioxidant lycopene.

Because many raw vegans get most of their fats from nuts, seeds, or avocados, the diet is low in saturated fat and naturally free from deep-fried foods.

A study published in Frontiers in Nutrition examined data on vegetable consumption among 399,586 adults in the United Kingdom who were 56 years old on average and had never been diagnosed with heart disease. After 12 years of follow-up, participants experienced a total of 18,052 major cardiovascular events, such as heart attacks and strokes, and a total of 4,406 people died of cardiovascular disease.

Overall, participants who consumed the most raw vegetables had an 11% lower risk of cardiovascular disease and a 15% lower risk of death by events like heart attacks and strokes. There didn't appear to be any heart benefit associated with cooked vegetables.

Weight loss

The diet is rich in fruits, vegetables, nuts, seeds, sprouted grains, and legumes, and is naturally low in processed foods. It is also low in calories, sodium, and fat, and high in fibre, which can aid weight loss.

Several sources provide anecdotal evidence of weight loss through following a raw vegan diet. One woman lost 20kg in 90 days, while another lost 127lbs over eight years. One study found that men who stuck to a raw food diet long-term (three-plus years) lost an average of about 22 pounds, while women lost about 26 pounds. Another study found that people following various raw diets for over 3.5 years lost around 22-26 pounds, and the participants with the highest percentage of raw foods in their diet had the lowest body mass indexes (BMIs).

In addition to weight loss, a raw vegan diet is said to have other health benefits, including improved heart health, a lower risk of diabetes, and improved digestion. However, it may also come with some health risks, especially if it is not well-planned. For example, it may be nutritionally unbalanced, leading to deficiencies in vitamin B12, calcium, and iron, and it may also weaken muscles and bones due to insufficient protein and low levels of calcium and vitamin D.

Lower risk of type 2 diabetes

A raw vegan diet may reduce your risk of developing type 2 diabetes. This is due to its focus on fruits and vegetables, which are linked to lower blood sugar levels and a reduced risk of type 2 diabetes. A raw vegan diet is also rich in fibre, a nutrient linked to lower blood sugar levels and increased insulin sensitivity.

A raw vegan diet is also likely to be low in fat and calories, which can aid weight loss and help improve insulin sensitivity. Losing weight can help those with type2 diabetes better manage their condition.

In addition, a raw vegan diet may also help to lower cholesterol levels and reduce the risk of heart disease, which is important for those with type 2 diabetes as they are at a higher risk of cardiovascular disease.

However, it is important to note that a raw vegan diet may not be suitable for everyone and can lead to nutritional deficiencies if not carefully planned. For example, a raw vegan diet may be low in vitamin B12, calcium, and vitamin D, all of which are important for maintaining overall health and managing type 2 diabetes.

Improved digestion

A raw vegan diet can improve digestion in several ways. Firstly, it is high in both soluble and insoluble fibres, which have different benefits. Insoluble fibre adds bulk to stools and helps food move through the gut more quickly, reducing the likelihood of constipation. Soluble fibre feeds the good bacteria in the intestines, which then produce nutrients such as short-chain fats that help to reduce inflammation in the gut. These healthy bacteria may also improve symptoms of irritable bowel syndrome (IBS), Crohn's disease, and ulcerative colitis.

Raw vegan diets are also teeming with enzymes that facilitate digestion and nutrient absorption. These enzymes help to break down complex carbohydrates, proteins, and fats, allowing the body to absorb the maximum amount of nutrients from food. When food is cooked above 118°F (48°C), these enzymes are destroyed, and the digestive process becomes more challenging.

Additionally, the high water content in raw fruits and vegetables can help prevent overeating and contribute to healthy digestion. It is important to note that staying hydrated is essential for digestion, as water is needed for bowel movements and the production of digestive juices.

However, it is worth noting that a raw vegan diet may not be suitable for everyone. While it can offer digestive benefits, it is important to ensure that it provides all the necessary nutrients, especially vitamin B12, which is typically lacking in this diet.

Rich in plant-based foods

A raw vegan diet is rich in plant-based foods, which have been linked to numerous health benefits. It is full of healthy plant-based foods such as fruits and vegetables, which are linked to lower blood pressure and a reduced risk of heart disease and stroke. Nuts, seeds, and grains are linked to lower cholesterol, and plant-based diets are high in soluble and insoluble fiber, which aids digestion and weight management.

Some fruits and vegetables do lose their nutritional value when cooked, although this is not always the case. For example, stir-frying or boiling broccoli lowers its vitamin C content, but microwaving or steaming help preserve its antioxidant content. A raw food diet may also be lower in lycopene, an antioxidant found in tomatoes that is more available to the body when they are cooked.

A raw vegan diet is also likely to be low in saturated fat, as most fats come from nuts, seeds, or avocados. It is also free from deep-fried foods, which are a known source of unstable molecules called free radicals, which damage DNA, cell membranes, and other parts of cells.

However, it is important to note that a raw vegan diet may not be nutritionally adequate in the long term. It tends to be low in vitamin B12, calcium, vitamin D, and iodine, which are crucial for bone health, thyroid function, and overall health.

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