Raw Veganism: Everything You Need To Know

Affiliate disclosure: Some links on this page may earn us a small commission at no cost to you.

Raw veganism is not a new concept but has been gaining in popularity recently. It basically combines the principles of veganism with raw food. Reasons for following raw veganism vary from person to person. Some are following it due to environmental concerns. Others have chosen it due to its many health benefits, including weight loss, increased heart health, and reduced risk of diabetes.

Despite its many health benefits, raw veganism can have some negative effects on our health. Some of the associated ill effects are weak muscles and bones and reduced fertility. To know whether raw veganism is good for health or not, we have to know about its benefits and disadvantages. Let’s dig in!

What Is Raw Veganism?

Raw veganism is a sub-type of veganism. Like veganism, it aims to exclude animal products from our diet. Unlike standard veganism, it adds the concept of raw food: food should be eaten completely raw or heated only below 40-48 degrees centigrade (104-118 degrees Fahrenheit).

The idea is supposed to have originated during the middle of the nineteenth century, when Presbyterian ministerial and dietary reformer Sylvester Graham promoted it as the best strategy to avoid illness in human beings.

Talking about the raw vegan diet, it is rich in fruits, nuts, vegetables, sprouted grains and leguminous food, while processed food is avoided. Many people are going raw vegan due to health reasons. There is a strong belief that raw and low-temperature-heated foods are more nutritious than cooked foods.

For meal preparation, raw vegans use alternative approaches instead of traditional cooking. These methods include blending, juicing, sprouting, soaking, dehydrating etc.

Health Benefits Of Raw Veganism

A raw vegan diet is supposed to be more nutritious than a cooked one, so it has many health benefits. The following are some health benefits of raw veganism:

1. Promotes heart health

A raw vegan diet mainly consists of fruits and vegetables. These are linked with lower blood pressure and known to reduce the risk of several heart related diseases and strokes. A raw vegan diet is not only dominated by fruits and vegetables but also consists of plenty of seeds, nuts, sprouted whole grains and legumes. These foods are known to reduce the blood cholesterol level. The reduced blood cholesterol level is highly beneficial for the heart.

It is worth noting that the strongest heart-health numbers come from studies of vegan diets in general, not raw veganism specifically. In the EPIC-Oxford study, vegetarians had about a third lower risk of ischemic heart disease than comparable non-vegetarians. Direct evidence on raw veganism itself is limited.

2. Reduces the risk of diabetes

A raw vegan diet also reduces the risk of diabetes. As we know, it is a fruit and vegetable dominated diet that is associated with lower risk of diabetes. These foods are also rich in fiber. High fiber content is associated with lower blood sugar levels and increased insulin sensitivity. Also nuts, seeds, sprouted grains and legumes help to reduce the blood sugar level.

There are many studies related to the effect of a vegan diet. However, there is limited literature about the direct effect of raw veganism.

3. Increase the weight loss rate

If you want to remain slim and healthy, a raw vegan diet will be extremely helpful for you. Studies showed that a raw vegan diet helps people lose weight. The raw vegan diet is supposed to reduce body fat content. In one long-term study of raw food dieters, participants lost an average of roughly 10 to 12 kg over several years, and the people with the highest raw food intake had the lowest body mass. See our vegan diet for weight loss guide for more on shedding pounds with plants.

4. Facilitates proper digestion

Many people are facing the problem of digestion. Higher fiber content improves your digestion, so to improve your digestion you have to focus on foodstuffs high in fiber content. As compared to cooked food, raw vegan food is high in both soluble and non-soluble fiber. Insoluble fiber is known to move stools more quickly through your body and avoids constipation. Soluble fiber is good for the beneficial bacteria present in our body. Generally, these soluble fibers are used to feed the bacteria. Later these bacteria are known to produce short-chain fats that reduce inflammation in your gut. They are also proven beneficial for irritable bowel syndrome and ulcerative colitis.

Risks Of Raw Vegan Diet

As stated earlier, raw veganism has many health benefits. Despite its many health benefits, it too has some ill effects. The following are some associated ill effects of following raw veganism.

1. Raw vegan diet may be nutritionally unbalanced

Raw vegan diets are excellent for the body if you plan properly, but improper planning may make your diet nutritionally unbalanced. A balanced diet is one that has all nutrients and vitamins in required proportions.

Raw vegan diets are nutritionally unbalanced in some respects. They lack vitamin B12, since raw food materials naturally lack it. Consuming diets with lower amounts of vitamin B12 may cause health disorders like nervous system damage, anemia, many heart related diseases and poor bone health. However, you can get rid of this problem by taking a supplement. See our pros and cons of a vegan diet for more on B12 and other nutrients to watch.

Raw vegan diets are also deficient in calcium and vitamin D, so they may weaken your muscles and bones. These two nutrients are crucial for the proper growth and development of the bones. Low amounts of these nutrients in your diet may lead to many bone-related problems. Softening of the bones, rickets, and osteomalacia are some of the disorders associated with lower levels of calcium and vitamin D in your diet.

Several studies have suggested that people with a raw vegan diet have lower bone mineral content than people with other diets. People with limited sunlight exposure are also vulnerable to vitamin D deficiency, as are people with darker skin. Our vitamin D deficiency guide covers prevention in detail.

Also, it has been found that raw vegan diets only provide little protein. This lower protein level is insufficient to meet your basic biological needs and is associated with muscle weakening.

2. It is responsible for tooth decay

A raw vegan diet is also supposed to increase the likelihood of tooth decay. This incidence is generally high with diets that have a lot of citrus and berries, since these foods are high in acid content and may erode tooth enamel.

In one study of raw food dieters, 97.7 percent showed signs of dental erosion compared with 86 percent in a control group.

3. It may reduce your fertility

Studies have revealed that a raw vegan diet is also associated with reduced fertility. In one study of raw food dieters, about 70 percent of the women experienced menstrual irregularities, and some experienced amenorrhea. The effect seems to be higher in women with more raw food than in women with less raw food: women eating only raw food experienced amenorrhea seven times more often than other women.

Due to its low calorie content, raw vegan diets may reduce fertility in women. This is associated with excessive weight loss that reduces the women’s ability to menstruate.

Is Raw Vegan Diet Healthier?

Frankly speaking, the answer is yes, with planning. The raw vegan diet has many advantages, and these health benefits are what made it popular throughout the world. However, it also has some ill effects. But if you plan properly and incorporate foods with diverse nutrients, you can get rid of these ill effects and can have a healthier lifestyle than people with cooked diets.

Conclusion

Plant based food items are really worthy for our health. But many essential nutrients get lost during cooking, so we cannot reap those benefits. To solve this, the concept of raw veganism was developed in the middle of the nineteenth century. This is basically the concept of consuming raw food or food heated below 40-48 degrees centigrade. There are many benefits of having a raw vegan diet. Reduced risk of heart related problems, reduced risk of diabetes, improved digestion and reduced blood cholesterol level are some benefits of consuming a raw vegan diet. Apart from its positive impacts, the raw vegan diet does also have some ill effects: weakening of muscles and bones, reduced fertility, higher incidence of tooth decay, and more. Proper planning may help you overcome these ill effects so you can enjoy a healthier life following the raw vegan diet.