The raw vegan diet is a cross between the raw diet and veganism. It’s a so-called “clean” way to eat — instead of meat, animal products, and processed foods , the diet is filled with fruit, vegetables, sprouted grains, sprouted legumes, raw nuts, and seeds, says Summer Yule, RDN , a registered dietitian-nutritionist in Hartford, Connecticut. A regular vegan diet can seem restrictive enough, so why might someone decide to make it even more extreme? “They may be motivated by varying health, spiritual, or environmental concerns,” Yule says.
How the Raw Vegan Diet Works How It Works This diet is pretty straightforward. Take the vegan diet (which means animal products like meat, dairy, fish, eggs , and cheese are all off-limits) and then consume only foods that haven’t been cooked or heated above 118 degrees F.e60dc2a1-f33c-4a05-9b50-8e3e8e597629eee8b596-16c9-40e4-af23-670a86c03cf7 That means all the foods you consume will be either cold, room temperature, or lukewarm and served in their natural state — no steaming, roasting, or sautéing is allowed.
What the Research Says About the Raw Vegan Diet Research Few studies have focused specifically on the raw vegan diet, but there are several that have looked into the vegan diet and the raw food diet individually. Research has shown veganism can improve weight management, cholesterol and blood pressure control, and the risk of heart disease .e60dc2a1-f33c-4a05-9b50-8e3e8e5976290e00ad61-7270-4ca2-9263-35b3b7a555c6 The idea behind eating raw is to preserve as much of the foods’ nutrients as possible. “Some micronutrients are lessened or destroyed through cooking,” Yule says. For instance, up to 38 percent of vitamin C found in broccoli can be lost during the cooking process, notes previous research.e60dc2a1-f33c-4a05-9b50-8e3e8e5976292558ce04-59e9-483d-ae81-6c9d19875612 By eating a diet made up mainly of fruits and vegetables, you’ll pack your body with loads of vitamins, minerals, and other nutrients, which may help prevent certain diseases, such as heart disease, obesity, and type 2 diabetes.e60dc2a1-f33c-4a05-9b50-8e3e8e5976290bda622c-f6d5-4212-8fa7-fffc00e312b6 On a raw-food diet, you should be able to source adequate amounts of vitamin A and high concentrations of beta-carotene, which is a dietary carotenoid that may reduce your risk of chronic disease.e60dc2a1-f33c-4a05-9b50-8e3e8e597629d5f35297-beb5-4302-89b7-b6a7f045b6d8 Eating raw may also positively affect your heart. One study found patients at a cardiovascular center who followed a raw vegan diet for four weeks reduced their blood pressure, lipid levels, medication use, and cardiovascular disease risk factors including weight, waist circumference, and heart rate. The study was unable to determine whether those benefits were the result of specifically a raw vegan diet or just a vegan diet, however, so further research is needed.e60dc2a1-f33c-4a05-9b50-8e3e8e597629efc66679-6761-4f92-a8df-f3eb95ff122c
A Food List of What to Eat and What to Avoid on a Raw Vegan Diet Food List What to Eat Raw fruits Raw vegetables Sprouted grains, such as unhulled farro and quinoa, that have been soaked rather than cooked Sprouted legumes, such as lentils and pinto bean that sprout in warm water Raw nuts, which means they were not roasted Raw seeds, which means they were not roasted Almond milk made with raw almonds Raw tofu (many people allow tofu, though it’s made with cooked soybeans; strict adherents to a raw diet will want to avoid it) What to Avoid Coffee Cooked grains, including rice and quinoa Meat Cheese Eggs Dairy products, including yogurt and milk Pasta Chips, sweets like cookies and cake, and other processed foods that come in a package Honey
A 7-Day Meal Plan for the Raw Vegan Diet Sample Menu Wondering what you’ll eat on a raw vegan diet? Here’s some meal inspiration, along with links to recipes from various blogs. Day 1 Breakfast Two homemade date energy bites with a serving of berries Lunch Raw tacos with cabbage, carrots, avocado, sprouted lentils, and cashew dressing Dinner Pizza on a flaxseed crust topped with tomatoes, pine nuts, and basil Snack Grapes and two raw vegan cookies Day 2 Breakfast Smoothie made with fruit, rolled oats, chia seeds, raw almond butter (made with raw almonds and not roasted almonds) Lunch Raw zucchini noodles with creamy garlic cashew sauce Dinner Thai-style raw peanut zoodle salad with sliced veggies Snack Two homemade energy bites , fruit salad, and a raw vegan brownie Day 3 Breakfast Banana with two spoonfuls of raw almond butter Lunch Chilled cucumber soup with avocado slices and sprouted quinoa Dinner Lettuce wraps stuffed with raw sprouted lentil patties, sprouted quinoa, diced peppers, tomatoes, cucumbers, and avocado Snack Trail mix with dried fruit and raw nuts Day 4 Breakfast Smoothie made with fruit, rolled oats, chia seeds, and raw almond butter Lunch Spiralized carrots with sun-dried tomatoes, fresh tomatoes, basil, and cashew dressing Dinner Raw vegan lasagna with a side of gazpacho and slices of avocado Snack Raw vegan brownie Day 5 Breakfast Raw overnight oats with a spoonful of nut butter and banana slices Lunch Spinach salad with raw sprouted quinoa, raspberries, walnuts, edamame , and avocado dressing Dinner Kale salad with diced veggies, raw sprouted lentil patties, and cashew dressing Snack Spoonful of raw almond butter and raw seeds, and a bowl of mixed fruit Day 6 Breakfast Smoothie bowl with rolled oats and topped with sliced banana, raw nuts, coconut, and chia seeds Lunch Salad topped with broccoli, sliced carrots, sprouts, and lentil patties Dinner Cauliflower rice with smashed avocado, mushrooms, and sprouted lentils Snack Two homemade energy balls, and a slice of raw carrot cake Day 7 Breakfast Acai bowl with fresh fruit, sliced banana, nuts, seeds, and raw nut butter Lunch Greek salad with tomato, cucumber, onion, olives, olive oil, and sprouted quinoa Dinner Spiralized zucchini with fresh tomatoes, basil, and creamy cashew dressing Snack Smoothie made with banana, raw vegan protein powder, coconut water, and nut butter
Potential Health Benefits of a Raw Vegan Diet Benefits By eating this way, you’ll tap into the proven health benefits of fruits and vegetables, as noted above. You’re also likely lose weight if you have previously been eating a traditional Western diet — a plus if this is one of your personal goals. One study found that men who stuck with a raw food diet long term (three-plus years) lost an average of about 22 pounds, while women lost about 26 pounds.e60dc2a1-f33c-4a05-9b50-8e3e8e5976294f94c6ea-6c46-40ca-a7d9-331d877ad33c
Possible Health Risks of a Raw Vegan Diet Risks That said, there’s a risk of losing too much weight. In the same study, many of the participants became underweight, and about 30 percent of the women under age 45 experienced amenorrhea, which is when menstruation halts, sometimes as a result of low body weight.e60dc2a1-f33c-4a05-9b50-8e3e8e597629d4f3edbc-9637-404b-95f1-ab20bae5bcea Although some foods are more nutritious when eaten raw, others actually improve with cooking. Tomatoes are one example. The body absorbs lycopene, a type of carotenoid found in tomatoes, more easily when tomatoes are cooked.e60dc2a1-f33c-4a05-9b50-8e3e8e597629daf1ab1c-e56a-4f31-be95-b82461ef65ab Asparagus and squash also offer more antioxidants when cooked.e60dc2a1-f33c-4a05-9b50-8e3e8e59762997b008b0-7f2d-4f0b-8a4c-64328efac1f4 There are other downsides that’ll affect your everyday: The diet is so restrictive that you’ll end up significantly reducing the amount of food you’re “allowed” to eat, including some good-for-you cooked foods, such as roasted vegetables. As a result of the restrictive nature of this diet, it should be avoided by anyone who has a history of disordered eating behaviors, or is at high risk for them. This diet can also sometimes lead to nutritional deficiencies . Yule says people who follow a raw vegan diet are at increased risk of deficiencies in vitamin B12 , calcium, and iron. You may also miss out on protein, vitamin D, and iodine.e60dc2a1-f33c-4a05-9b50-8e3e8e59762969985d10-6b3a-420e-9688-f72c7a4e9f99 “People on a raw vegan diet are also not consuming the fortified foods that people on a regular vegan diet may be consuming, such as fortified alternative plant-based milks and fortified cereals,” she says. “This lack of fortified foods may heighten their risk of deficiencies .” In the aforementioned study involving patients at a cardiovascular clinic, following a raw diet reduced these individuals’ intake of saturated fat, dietary cholesterol, protein, and some vitamins and minerals, including vitamin D, vitamin B12, calcium, zinc, and sodium. But they also increased their intake of other important vitamins and minerals, including vitamin A, vitamin C, fiber, folate, magnesium, and potassium.e60dc2a1-f33c-4a05-9b50-8e3e8e597629e0b764c5-a14d-4f30-a390-8d8665c28213 You also need to be sure you’re getting proper amounts of the omega-3s eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which you can supplement with microalgae, according to a previous study.e60dc2a1-f33c-4a05-9b50-8e3e8e597629454702cd-e582-428d-b5a7-aa18ea55e248
What to Expect on a Raw Vegan Diet What to Expect One of the biggest practical challenges you’ll run into on the raw vegan diet is keeping your meals exciting (though Instagram and TikTok serve up plenty of raw food inspiration!). Eating out can also be a challenge. Yule doesn’t typically recommend the raw vegan diet because it is so restrictive. But if you decide to move forward with it, consult a healthcare professional first. “I’d recommend checking in with a registered dietitian if you are interested in this diet,” Yule says. “Dietitians can help create a diet plan with you to ensure that you are getting all of the essential nutrients.” You may even be able to find a health professional who specializes in the raw vegan diet and can help you adopt and stick with it in a safe, nutritious way.
To Sum It All Up, Should You Adopt a Raw Vegan Diet? Summary Following a raw vegan diet keeps your body fueled with plenty of vitamins and minerals and will likely result in weight loss. The problem is, it can be so restrictive that it is socially isolating. Also, you run the risk of deficiency in certain nutrients or becoming bored with the few meal options that are available. If you decide to try it, make a plan to stick with it, keep your fridge stocked with food options, and chat with a healthcare professional on how to make the approach as healthy as possible.
Resources We Trust Mayo Clinic: Mayo Clinic Q & A: Going Plant-Based: Exploring the Myths, Health BenefitsCleveland Clinic: Raw Food Diet: Is It Healthier?National Kidney Foundation: What Is a Plant-Based Diet, and Is It Good for Your Kidneys?Harvard Health Publishing: With a Little Planning, Vegan Diets Can Be a Healthful ChoiceNutrients: Nutritional Intake and Biomarker Status in Strict Raw Food Eaters
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