All About Raw Vegan Diet: Risks, Benifits, and Food List

All About Raw Vegan Diet: Risks, Benifits, and Food List

Though the raw vegan diet isn’t new, it's been regaining popularity recently.

It combines both principles of veganism and those of raw foodism.

While some individuals might prefer to follow it for ethical or environmental reasons, most do it for its purported health advantages. These include weight loss, lower risk of diabetes, and improved heart health.

However, a totally raw vegan diet can also cause some health risks — particularly when it’s not well planned.

This article reviews the raw vegan diet — as well as its advantages and risks.

All About Raw Vegan Diet: Risks, Benifits, and Food List

What Is a Raw Vegan Diet?

Raw veganism is a subset of veganism.

Like veganism, it excludes all kinds of foods that come from an animal origin.

Then it adds the concept or raw foodism, that dictates that foods should be consumed fully raw or heated at temperatures below 104–118°F (40–48°C).

The idea of eating solely raw foods has existed since the center of the nineteenth century when the Presbyterian minister and dietary reformer Sylvester Graham promoted it as the way to avoid sickness.

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

Those selected to follow a raw vegan diet are usually motivated by health reasons.

They believe that heated foods are a bit more nutritious than cooked ones.

Alternative meal preparation methods, like juicing, blending, soaking, sprouting and dehydrating, are used rather than cooking.

Some proponents conjointly believe that a raw vegan diet provides all the nutrients humans need — which is why supplements are usually discouraged.


A raw vegetarian diet consists of principally unprocessed, plant-based foods that are either fully raw or heated at terribly low temperatures.

I-Health advantages

The raw vegetarian diet is plentiful in nutrient-rich plant foods. It’s conjointly joined to many health benefits.

May Improve Heart Health

A raw vegan diet could improve heart health thanks to its focus on fruits and vegetables — both of which are consistently connected to lower blood pressures and a reduced risk of heart disease and stroke.

This way of eating additionally includes lots of nuts, seeds, sprouted whole grains and legumes. Studies show that these foods could improve blood cholesterol levels and further lower your risk of heart disease.

Observational studies report that vegans could have up to a seventy-fifth lower risk of developing high blood pressure and a forty second lower risk of dying from heart disease.

What’s additional, many irregular controlled studies — the gold standard in research — observe that vegan diets are significantly effective at reducing “bad” cholesterin.

Few studies have looked at the result of raw vegan diets specifically. Yet, their high content of nutrient-rich plant foods could provide similar results — tho' additional studies are required.

May scale back Your Risk of diabetes

A raw vegetarian diet can also reduce your risk of diabetes.

Again, this could partially result in its focus on fruits and vegetables, that are connected to a lower risk of type two diabetes. additionally, this diet is rich in fiber — a nutrient connected to lower blood sugar levels and increased insulin sensitivity.

One recent review study linked vegetarian and vegan diets to a twelve-tone music lower risk of type two diabetes, with vegetarian diets being the most effective.

What're more, vegan diets contain good amounts of nuts, seeds, sprouted grains and legumes, which can further facilitate lower blood sugar levels.

That said, few studies have checked out the direct effects of raw vegan diets.

However, since they’re probably to include as much — if not more — nutrient- and fiber-rich fruits and vegetables compared to alternative forms of vegan diets, similar advantages could also be expected.

May Aid Weight Loss

A raw vegan diet appears very effective at serving to individuals lose weight and keep it off.

In fact, studies consistently link raw food diets — as well as raw veganism — to lower amounts of body fat.

In one study, individuals following numerous raw diets for over 3.5 years lost around 22–26 pounds (10–12 kg). What’s more, the participants with the highest part of raw foods in their diet also had the lowest body mass indexes.

In another study, individuals following a raw vegan diet had a total body fat percentage between 7–9.4% below those eating a typical American diet.

Moreover, several high-quality studies report that low-fat vegan diets — as well as raw vegan diets — are particularly effective for weight loss.

May Improve Digestion

The high quantity of fiber in whole plant foods could help improve your digestion.

Raw vegetarian diets are high in both soluble and insoluble fibers.

Insoluble fibers add bulk to your stools and facilitate food move more quickly through your gut, reducing the probability of constipation.

Soluble fiber is additionally helpful because it helps feed the good bacteria in your intestines.

In turn, these healthy bacteria produce nutrients, such as short-chain fats, which help reduce the inflammation in your gut. they also can improve symptoms of irritable bowel syndrome, ulcerative colitis, and Crohn’s sickness.


A raw vegan diet could offer health advantages, as well as weight loss, a lower risk of type two diabetes and improved digestion and heart health.

II-Potential Risks

A raw vegan diet can also associate with some risks — particularly if you don’t arrange it well.

May Be Nutritionally Unbalanced

Vegan diets are applicable for all life stages — as long as they’re well planned.

One of the prerequisites to a well-planned vegetarian diet is to make sure it provides all the vitamins and minerals your body wants. you'll be able to do therefore by consuming either fortified foods or supplements to compensate for the nutrients it's naturally low in.

Vitamin B12 is one good example of a nutrient naturally lacking in a raw vegan diet. Obtaining insufficient of this vitamin will cause, nervous system harm, infertility, heart disease, and poor bone health.

While anyone will have low vitamin B12 levels, vegans not taking supplements are at a higher risk of deficiency.

In fact, one study found that 100% of participants following a raw vegetarian diet consumed less than the suggested 2.4 micrograms of vitamin B12 per day. Moreover, more than a 3rd of the participants were vitamin B12 deficient at the time of the study.

However, the utilization of supplements is commonly discouraged on a raw vegetarian diet, because of the belief that you just will get all the nutrients you need from raw foods alone. this will increase your risk of nutrient deficiencies.

Raw vegan diets also seem to be low in calcium and viosterol, and proponents usually discourage the utilization of iodized salt, which can further put you at risk of deficiency.

May Weaken Muscles and Bones

Several aspects of a raw vegan diet could lead to weaker muscles and bones.

For starters, this way of eating tends to be low in calcium and vitamin D — 2 nutrients required for strong bones.

In one study, individuals on a raw vegan diet had lower bone mineral content and density than those following a regular American diet.

Some raw vegetarian foodists could also be able to get enough vitamin D from sun exposure.

However, older adults, individuals living in northern latitudes or those with darker skin could also be unable to consistently produce enough vitamin d from sun exposure alone.

What’s more, a raw vegan diet tends to supply very little protein — typically less than 100% of your total range of calories per day.

Though such low protein levels may theoretically be sufficient to fulfill basic biological needs, some proof links higher intakes to stronger bones.

Protein is additionally necessary for conserving muscle mass, particularly during times of low-calorie intake that cause weight loss — like is expected on this diet.

May Promote tooth decay

Raw vegan diets may also increase your chance of tooth decay.

This may be very true of diets that embody plenty of citrus fruits and berries.

These fruits are thought to be additional acidic and more seemingly to cause erosion of your tooth enamel.

In one study, 97.7% of individuals on a raw vegetarian diet experienced tooth erosion to a point, compared to only 86.8% within the control group.

However, additional studies are required before strong conclusions can be drawn.

May reduce Fertility

In some cases, a raw vegetarian diet could reduce fertility.

In one study, seventieth of ladies following a raw vegetarian diet experienced irregularities in their menstrual cycle. What’s more, about third developed amenorrhoea — a condition within which ladies stop menstruating entirely.

Additionally, it had been determined that the higher the proportion of raw foods, the stronger the effects. The researchers calculated that {the ladies|the ladies} eating only raw foods were seven times more likely to expertise amenorrhoea than alternative women.

Scientists note that one amongst the main ways in which a raw vegan diet could impact a woman’s fertility is by being very low in calories. this could cause ladies to drop an excessive amount of weight, reducing their ability to menstruate.


A raw vegan diet empty of supplements is low in vitamin B12, iodine, calcium and vitamin D and should give insufficient protein and too few calories, resulting in an array of health problems. it may conjointly cause tooth decay and fertility problems.

How to Follow a Raw Vegan Diet
To follow a raw vegetarian diet, you must first make sure that a minimum of seventy-fifth of all the food you eat is raw or cooked at temperatures below 104–118°F (40–48°C).

Animal products ought to be avoided entirely, while fruits, vegetables, nuts, and seeds ought to be plentiful. Grains and legumes can be enclosed but should be soaked or sprouted before consumption.

Foods to Eat

  • Raw, juiced or dehydrated vegetables.
  • Raw batty and seeds.
  • Uncooked grains and legumes (sprouted or soaked).
  • Raw nut milk.
  • Raw nut butter.
  • Cold-pressed oils.
  • Fermented foods like miso, kimchi, and sauerkraut Seaweed.
  • Some sweeteners, like pure syrup and unprocessed raw cacao powder.
  • Condiments, as well as vinegar and unpasteurized raw soy.
  • Fresh, dried, juiced or dehydrated fruits. 

Foods to Avoid

  • Cooked fruits, vegetables, grains and legumes
  • Baked merchandise
  • Roasted batty and seeds
  • Refined Oils
  • Salt
  • Refined sugars and flours
  • Pasteurized juices
  • Coffee and tea
  • Alcohol
  • Processed foods and snacks, like chips and pastries


A raw vegetarian diet includes raw foods or foods cooked below a certain temperature. cooked foods, baked goods, and refined or extremely processed product ought to be avoided.

Sample Menu

The following sample menu will provide you with a thought of what some days on a raw vegetarian diet may seem like.

Day 1
  • Breakfast: Tropical inexperienced spirulina smoothie
  • Lunch: Raw pea, mint and avocado soup
  • Dinner: Raw vegetarian pizza pie
Day 2
  • Breakfast: Chia seed pudding topped  with berries
  • Lunch: fresh nori wraps plus a spicy dipping sauce
  • Dinner: Raw pad thai
Day 3
  • Breakfast: Raw banana pancakes with almond butter
  • Lunch: Raw spiralized zucchini with a basil pesto sauce on top.
  • Dinner: Raw lasagna with marinated veggies, preserved tomatoes, and a cashew-cilantro sauce.


  • Pecan energy balls
  • Raw vegetarian biscuit balmy
  • Dehydrated fruit
  • Chia pudding
  • Fruit smoothies
  • No-bake chocolate chip cookies
  • Veggie dish with dip dressing


Many foods usually consumed on a cooked vegan diet is made raw. The sample menu above provides some ideas of raw vegetarian meals and snacks.

The Bottom Line

A raw vegan diet includes healthy fruits, vegetables, nuts, seeds and sprouted grains and legumes — which can lower diabetes and cardiovascular disease risk and aid weight loss and digestion once well planned.

Yet, if poorly planned, this diet could increase your risk of nutrient deficiencies, physiological condition, and muscle, bone, and teeth weakness.

If you choose to give the raw vegetarian diet a try, certify it provides you with enough calories. It’s conjointly best to add supplements whenever necessary to fulfill all of your daily nutrient needs.

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