Though the raw vegan diet isn\u2019t new, it has been regaining popularity recently.<\/p>\n\n\n\n
It combines the principles of veganism with those of raw foodism.<\/p>\n\n\n\n
While some people may choose to follow it for ethical or environmental reasons, most do it for its purported health benefits. These include weight loss, improved heart health and a lower risk of diabetes.<\/p>\n\n\n\n
However, a fully raw vegan diet may also pose some health risks \u2014 especially when it\u2019s not well planned.<\/p>\n\n\n\n
This article reviews the raw vegan diet \u2014 including its benefits and risks.<\/p>\n\n\n\n
Raw veganism is a subset of veganism<\/a>.<\/p>\n\n\n\n Like veganism, it excludes all foods of animal origin.<\/p>\n\n\n\n Then it adds the concept or raw foodism, which dictates that foods should be eaten completely raw or heated at temperatures below 104\u2013118\u00b0F (40\u201348\u00b0C).<\/p>\n\n\n\n The idea of eating only raw foods has existed since the middle of the nineteenth century when Presbyterian minister and dietary reformer Sylvester Graham promoted it as a way to avoid illness (1<\/a>).<\/p>\n\n\n\n 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.<\/p>\n\n\n\n Those choosing to follow a raw vegan diet are often motivated by health reasons.<\/p>\n\n\n\n They believe that raw and minimally heated foods are more nutritious than cooked<\/a> ones.<\/p>\n\n\n\n Alternative meal preparation methods, such as juicing, blending, soaking, sprouting and dehydrating, are used instead of cooking.<\/p>\n\n\n\n Some proponents also believe that a raw vegan diet provides all the nutrients humans need \u2014 which is why supplements are often discouraged.<\/p>\n\n\n\n The raw vegan diet is plentiful in nutrient-rich plant foods. It\u2019s also linked to several health benefits<\/a>.<\/p>\n\n\n\n A raw vegan diet may improve heart health due to its focus on fruits and vegetables \u2014 both of which are consistently linked to lower blood pressures and a reduced risk of heart disease and stroke (2<\/a>, 3<\/a>).<\/p>\n\n\n\n This way of eating also includes plenty of nuts, seeds, sprouted whole grains<\/a> and legumes. Studies show that these foods may improve blood cholesterol levels and further lower your risk of heart disease (4<\/a>, 5<\/a>, 6<\/a>, 7<\/a>).<\/p>\n\n\n\n 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 (8<\/a>, 9<\/a>).<\/p>\n\n\n\n What\u2019s more, several randomized controlled studies \u2014 the gold standard in scientific research \u2014 observe that vegan diets are particularly effective at reducing \u201cbad\u201d LDL cholesterol (10<\/a>, 11<\/a>, 12<\/a>, 13<\/a>).<\/p>\n\n\n\n Few studies have looked at the effect of raw vegan diets specifically. Yet, their high content of nutrient-rich plant foods may offer similar results \u2014 though more studies are needed.<\/p>\n\n\n\n A raw vegan diet may also reduce your risk of diabetes.<\/p>\n\n\n\n Again, this may partly be due to its focus on fruits and vegetables, which are linked to a lower risk of type 2 diabetes. Additionally, this diet is rich in fiber<\/a> \u2014 a nutrient linked to lower blood sugar levels and increased insulin sensitivity (14<\/a>, 15<\/a>, 16<\/a>, 17<\/a>).<\/p>\n\n\n\n One recent review study linked vegetarian and vegan<\/a> diets to a 12% lower risk of type 2 diabetes, with vegan diets being the most effective (18<\/a>).<\/p>\n\n\n\n What\u2019s more, vegan diets contain good amounts of nuts, seeds, sprouted grains and legumes, which may further help lower blood sugar levels (19<\/a>, 20<\/a>).<\/p>\n\n\n\n That said, few studies have looked at the direct effects of raw vegan diets.<\/p>\n\n\n\n However, since they\u2019re likely to include as much \u2014 if not more \u2014 nutrient- and fiber-rich fruits and vegetables compared to other types of vegan diets, similar benefits may be expected.<\/p>\n\n\n\n A raw vegan diet seems very effective at helping people lose weight<\/a> and keep it off.<\/p>\n\n\n\n In fact, studies consistently link raw food diets \u2014 including raw veganism \u2014 to lower amounts of body fat (21<\/a>).<\/p>\n\n\n\n In one study, people following various raw diets<\/a> for over 3.5 years lost around 22\u201326 pounds (10\u201312 kg). What\u2019s more, the participants with the highest percentage of raw foods in their diet also had the lowest body mass indexes (BMIs) (22<\/a>).<\/p>\n\n\n\n In another study, people following a raw vegan diet had a total body fat percentage between 7\u20139.4% lower than those eating a typical American diet (23<\/a>).<\/p>\n\n\n\n Moreover, several high-quality studies report that low-fat vegan diets \u2014 including raw vegan diets \u2014 are particularly effective for weight loss (12<\/a>, 24<\/a>, 25<\/a>, 26<\/a>, 27<\/a>).<\/p>\n\n\n\n The high amount of fiber in whole plant foods may help improve your digestion<\/a>.<\/p>\n\n\n\n Raw vegan diets are high in both soluble and insoluble fibers.<\/p>\n\n\n\n Insoluble fibers add bulk to your stools and help food move more quickly through your gut, reducing the likelihood of constipation.<\/p>\n\n\n\n Soluble fiber<\/a> is also beneficial, as it helps feed the good bacteria in your intestines (28<\/a>).<\/p>\n\n\n\n In turn, these healthy bacteria produce nutrients, such as short-chain fats, which help reduce inflammation in your gut. They may also improve symptoms of irritable bowel syndrome (IBS), Crohn\u2019s disease and ulcerative colitis (29<\/a>, 30<\/a>, 31<\/a>, 32<\/a>).<\/p>\n\n\n\n Summary<\/strong> A raw vegan diet may provide health benefits, including weight loss, a lower risk of type 2 diabetes and improved digestion and heart health.<\/p>\n<\/blockquote>\n\n\n\n A raw vegan diet may also come with some risks \u2014 especially if you don\u2019t plan it well.<\/p>\n\n\n\n Vegan diets can be appropriate for all life stages \u2014 as long as they\u2019re well planned.<\/p>\n\n\n\n One of the prerequisites to a well-planned vegan diet is to ensure it provides all the vitamins and minerals your body needs. You can do so by consuming either fortified foods or supplements<\/a> to compensate for the nutrients it is naturally low in.<\/p>\n\n\n\n Vitamin B12 is one example of a nutrient naturally lacking in a raw vegan diet. Getting too little of this vitamin can lead to anemia, nervous system damage, infertility, heart disease and poor bone health (33<\/a>, 34<\/a>, 35<\/a>).<\/p>\n\n\n\n While anyone can have low vitamin B12<\/a> levels, vegans not taking supplements are at a higher risk of deficiency (36<\/a>, 37<\/a>, 38<\/a>)<\/p>\n\n\n\n In fact, one study found that 100% of participants following a raw vegan diet consumed less than the recommended 2.4 mcg of vitamin B12 per day. Moreover, more than a third of the participants were vitamin B12 deficient at the time of the study (39<\/a>).<\/p>\n\n\n\n However, the use of supplements is often discouraged on a raw vegan diet, due to the belief that you can get all the nutrients you need from raw foods alone. This can increase your risk of nutrient deficiencies.<\/p>\n\n\n\n Raw vegan diets also appear to be low in calcium and vitamin D, and proponents often discourage the use of iodized salt, which may further put you at risk of deficiency (23<\/a>).<\/p>\n\n\n\n Several aspects of a raw vegan diet may result in weaker muscles and bones.<\/p>\n\n\n\n For starters, this way of eating tends to be low in calcium and vitamin D \u2014 two nutrients needed for strong bones<\/a>.<\/p>\n\n\n\n In one study, people on a raw vegan diet had lower bone mineral content and density than those following a standard American diet (23<\/a>).<\/p>\n\n\n\n Some raw vegan foodists may be able to get enough vitamin D from sun exposure.<\/p>\n\n\n\n However, older adults, people living in northern latitudes or those with darker skin may be unable to consistently produce enough vitamin D<\/a> from sun exposure alone.<\/p>\n\n\n\n What\u2019s more, a raw vegan diet tends to provide very little protein \u2014 often less than 10% of your total number of calories per day (23<\/a>).<\/p>\n\n\n\n Though such low protein levels may theoretically be sufficient to meet basic biological needs, some evidence links higher intakes to stronger bones (40<\/a>).<\/p>\n\n\n\n Protein is also important for preserving muscle mass, especially during periods of low calorie intake that lead to weight loss \u2014 such as can be expected on this diet (41<\/a>).<\/p>\n\n\n\n Raw vegan diets may also increase your likelihood of tooth decay.<\/p>\n\n\n\n This may be especially true of diets which include a lot of citrus fruits and berries<\/a> (42<\/a>).<\/p>\n\n\n\n These fruits are thought to be more acidic and more likely to cause erosion of your tooth enamel.<\/p>\n\n\n\n In one study, 97.7% of people on a raw vegan diet experienced tooth erosion to some degree, compared to only 86.8% in the control group (42<\/a>).<\/p>\n\n\n\n However, more studies are needed before strong conclusions can be drawn.<\/p>\n\n\n\n In some cases, a raw vegan diet may reduce fertility.<\/p>\n\n\n\n In one study, 70% of women following a raw vegan diet experienced irregularities in their menstrual cycle. What\u2019s more, about a third developed amenorrhea \u2014 a condition in which women stop menstruating entirely (43<\/a>).<\/p>\n\n\n\n Additionally, it was observed that the higher the proportion of raw foods, the stronger the effects. The researchers calculated that the women eating only raw foods were seven times more likely to experience amenorrhea than other women (43<\/a>).<\/p>\n\n\n\n Scientists note that one of the main ways a raw vegan diet may impact a woman\u2019s fertility<\/a> is by being very low in calories. This may cause women to drop too much weight, reducing their ability to menstruate.<\/p>\n\n\n\n Summary<\/strong> A raw vegan diet devoid of supplements can be low in vitamin B12, iodine, calcium and vitamin D and may provide too little protein and too few calories, leading to an array of health issues. It may also cause tooth decay and fertility issues.<\/p>\n<\/blockquote>\n\n\n\n To follow a raw vegan diet, you should first ensure that at least 75% of all the food you eat is raw or cooked at temperatures below 104\u2013118\u00b0F (40\u201348\u00b0C).<\/p>\n\n\n\n Animal products should be avoided entirely, while fruits, vegetables, nuts and seeds should be plentiful. Grains and legumes can be included but must be soaked or sprouted prior to consumption.<\/p>\n\n\n\n Summary<\/strong> A raw vegan diet includes raw foods or foods cooked below a certain temperature. Cooked foods, baked goods and refined or highly processed products should be avoided.<\/p>\n<\/blockquote>\n\n\n\n The following sample menu can give you an idea of what a few days on a raw vegan diet might look like.<\/p>\n\n\n\nMay Improve Heart Health<\/h3>\n\n\n\n
May Reduce Your Risk of Diabetes<\/h3>\n\n\n\n
May Aid Weight Loss<\/h3>\n\n\n\n
May Improve Digestion<\/h3>\n\n\n\n
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May Be Nutritionally Unbalanced<\/h3>\n\n\n\n
May Weaken Muscles and Bones<\/h3>\n\n\n\n
May Promote Tooth Decay<\/h3>\n\n\n\n
May Reduce Fertility<\/h3>\n\n\n\n
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Foods to Eat<\/h3>\n\n\n\n
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Foods to Avoid<\/h3>\n\n\n\n
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Day 1<\/h3>\n\n\n\n
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Day 2<\/h3>\n\n\n\n
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Day 3<\/h3>\n\n\n\n
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Snacks<\/h3>\n\n\n\n