Like veganism, raw veganism excludes foods from any animals. Raw foodism goes even further in that it dictates which foods should be eaten raw or heated at temperatures below 104–118°F. There are some benefits but also risks to adhering to such a strict way of eating. Learn more about this before diving into this raw vegan food trend that is taking over people’s food plans.

Health Benefits

A raw vegan diet may improve heart health due to the focus on fruits and veggies. Both of these are linked to lower blood pressure and reduced risk of heart disease and stroke. There are also plenty of nuts, seeds, and sprouted grains as well. This may further lower the risk of heart disease. Vegan diets can be effective at reducing bad cholesterol in the body. Also:

The risk of diabetes may be lowered with fiber-rich foods added to the diet
Addition of nuts, seeds, and grains can be healthy
Nutrient-dense diet may increase overall health and metabolism
Raw, vegan diet may help people lose weight and lower body fat
Improved digestion can help improve symptoms of IBS or Crohn’s disease and support healthier digestion

Down Side of Raw Food

Vegan diets can be appropriate for many people, no matter where they are in their life. A well-planned vegan diet can help bring lots of vitamins and minerals into the body. By consuming fortified foods or supplements to compensate for what is missing, the body can get those from health diets. The challenge with a raw food diet is that Vitamin B12 may be lacking. Getting too little of this vitamin may lead to anemia, nervous system damage, infertility, heart disease, and poor bone health. Nearly 100% of participants following a raw vegan diet consumed less than the recommended 2.4 mcg of vitamin B12 per day. Other issues may include:

Weakened muscle and bone
Very little protein comes from this diet (less than 10% of total calories per day)
Protein is important for preserving muscle mass, which may be missing in this diet
May promote tooth decay
Reduced infertility or risk of amenorrhea (cessation of menstruation) due to lack of nutrients

The key in following this diet is balance. A raw, vegan diet can be healthy in small doses unless it is clinically necessary to avoid animal products. Grains and legumes can be included but must be soaked or sprouted prior to consumption. Some foods to include in this diet:

Fresh, dried, juiced, or dehydrated fruits
Raw, juiced, dehydrated veggies
Raw nuts and seeds
Uncooked grains and legumes
Raw nut milks
Raw nut butters
Seaweed

People on this diet typically avoid eating:

Cooked fruits, veggies, grains, or legumes
Baked goods
Roasted nuts and seeds
Refined oils
Refined sugars and flours
Coffee and tea
Processed foods

A raw, vegan diet may include raw foods cooked at certain temperatures but people vary it up by including some things rather than be strict about the protocol. It is always best to contact a treating physician prior to starting any new diet or incorporating a diet plan into your lifestyle.

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